Getting Starting - As Easy As One Foot in Front of the Other

So maybe you've never done a real workout before or never went running. The idea sounds OK but where the hell do you start? First, what do you need? Then, what do you do? 

I'm going to do my best to cover the basics of how to get started either running or with a light strength building program at home. It's best to commit to trying it out for three weeks, 3 x per week. I recommend starting with the running program for 3 weeks, and then add the strength training at 1-2 days per week in addition. However, if you have had issues with your joints and running in the past, reverse that. Start with the strength program 3 x per week, and then after 3 weeks, add the running 1-2 days per week. Either way rest days are IMPORTANT. This is going to be a 2 part blog, and this first installment is going to cover how to get started running. Next episode will cover getting started on strength training. 

Gear to get started: Clothes to run in. I prefer tanks to cut down on flapping shirts, and I do running skirts because they combine the feel of spandex shorts that stop thigh chafing but have the loose outer layer for modesty. You also need running shoes. You can start with just basic shoes labeled as "running" at Kohls or similar, but after about 3 months if you know you are going to continue, PLEASE go to a running store to get your stride checked and shoes recommended. Undergarments: for men - consider compression underwear with a long leg to ease in chafing. For ladies - a serious sports bra. One layer of spandex for anything above an A cup typically does not do the job. You can normally start running with just these things, other people like to always have a water carrier with them, whether a camelbak style or a water bottle with a strap to hold it. I find carrying water isn't necessary for runs under 5 miles unless there's a serious heat wave. 

Make sure to have had a light meal at least an hour beforehand or have a light snack (think apple or banana or juice) that's mostly carbs about 10 min before your run. Try to plan to eat a heavier meal after with protein to refuel your muscles. If you sweated a lot during your run, be sure to get enough salt. You can't hold enough water in your body if you don't have enough salt to do so.

STARTING

You should already be walking everyday. Or at least on your now designated run days. Be consistent, pick 3 days a week you will run. Or, if you started with only strength training, then pick 1 or 2 days a week you will run. 

At first you will start your run as a "run/walk."

You walk for 5 min. Then look up ahead of you and pick a short distance to run (jog). Maybe it's 3 mailboxes, or to the end of the block depending on your neighborhood. You run that distance, and then walk 30-45 seconds. Then run that distance again, and keep alternating for 5 minutes. If you can, run (jog) 1 min, walk 30 seconds.  

Increase your time by 5 more min each week for first few weeks, until you are run/walking 20 min per run day. Then start increasing the run time. Run 2 min, walk 45 seconds. Run 3 min, walk 1 min. Run 4 min, walk 1. Run 5 walk 1. Always alternating. 

Once you've made it to 5/1 run/walk then start adding 1 min to your total run time each run for the following week. 

Alternate increasing the total time of your run (20 min) one week, with increasing the run segment in the run/walk (the 5 min run/1 min walk) the next week. 

Or, maybe you never get beyond the 5/1 run/walk plan. That's OK!!!! Just stick with it, and increase distance from there.

Maybe you can eventually work up to 30 mins straight running. GO YOU!

I recommend then signing up for a 5K, it will keep you motivated to keep training. 

TIPS TO MAINTAIN
Once you have a regular schedule

Every 3 weeks, have a shorter run week. Shorten the runs all week, do 20 min per run instead. 

Make one run a week slightly longer, keep others at 30 min, and you can slowly add 2-3 min to the long run every week. On the short week, keep this run at 30 min.

If you make it to 60 min on long runs, you're ready for a 10K, or a serious running goal, a stronger training schedule,  or make that your max. 

Keep taking short weeks every 3-4 weeks, this keeps you and your joints healthy.

Let me know any questions you have about how to get started, these are only my basic tips!