Running - The Start Line

Have you always wanted to run, but don't know where to start? As with anything new, there a few things to consider before embarking on the road.

1. Shoes:  I used to go to the department store and get whatever running (or even cross-training!) shoe was on sale and would fit my wide feet....then, I got tendinitis in my foot. I learned a very important lesson here:  buy your shoes at a store that specializes in running shoes and PLEASE don't run in shoes that are not made for running. Ask a sales associate to fit your foot for the right kind of shoe. There are a number of variations in running shoes, and the people who work at these stores should know what shoe is best for your type of foot. There is nothing like a running shoe that fits properly! It is the foundation of running and can prevent a lot of injuries. Take the time and fork over the cash - it is well worth it. I have been known to find my running shoe at a running store, note the size and style number, then look online for a better price. Take the money you save and buy a new pair of running shorts!

2. Wear the right clothes:  Your running clothes are also very important. They should be made of a moisture-wicking material that pulls sweat away from your body and dries quickly. Everything from your sports bra to your socks should be made of this type of material. You don't have to wear skin-tight clothes, but make sure they fit close to the body and there is not a lot of excess fabric weighing you down and causing chafing. Look for flat seams that won't rub under your arms and between your legs; you may even want to apply a petroleum product to these areas, such as Vaseline or Body Glide. Chafing can not only put a huge damper on your run, but it can also lead to more serious skin infections, and even scarring.

3. Start slow:  Couch to 5K in one day? Not a good idea. Not only can it lead to injury and put you back on the couch for a long time, but it can also make you never want to run again. Start with a combination of running and walking and gradually taper off the walking until you're running 30 minutes consistently. See tomorrow's post introducing week 1 of the no-fail 8-week running plan!

Note some important safety things as well such as running in a neighborhood you know is safe and well-lit, always run against traffic, stay hydrated, and wear bright, reflective clothing if you're going to be running at night.

Consider these factors before hitting the pavement and get started on the right foot!