Running: A Beginner’s Guide
Running sucks when you first start. You overheat and start cramping after a few minutes, the (hopefully) center of your knees hurt, your hips tighten, your shoulders get sore and the track regulars are laughing at you the whole way. After a few runs, you’ll be cursing your running friends: runner’s high doesn’t exist, it’s not getting easier and it’s boring.
A few simple changes and you’ll realize why we are all obsessed.
-You’re overheating because you decided to start training in the dead of summer. Wear less clothes and run with a bottle of water.
-You’re cramping because you’re dehydrated and thinking too much. Drink more water during the day and (hint) stop holding your breath when you run.
-Your knees are weak from sitting all day. Set your feet shoulder width apart, straighten your back, stretch out your arms and start bending your knees. Don’t go past 90 degrees. Hold when you feel your muscles engage. Your knees will start shaking, learn to love it. You should do this exercise daily for the rest of your life.
-Google “hip flexor exercises”. They are too hard to explain.
-Nobody’s laughing or paying any attention to you.
-You have to run for at least an hour before runner’s high kicks in.
-It never gets easier, but your knees will stop hurting and you’ll stop cramping.
-You need to appreciate alone time (me time) if you’re bored when you running. If that’s no fun, whip out your smartphone. Apps: Radio.com, Spotify, Overcast, OverDrive, SnapChat. Stand up comedy, podcasts, audiobooks and social media all while running! Join the #runchat conversation.
Here’s a four-week training schedule for new runners.
| M | T | W | T | F | S | S | |
| 1 | 6 x (walk 2 min./jog 1 min.) | Walk 20 min. | 6 x (walk 2 min./jog 1 min.) | Walk 20 min. | 6 x (walk 2 min./jog 1 min.) | Walk 20 min. | Rest |
| 2 | 6 x (walk 90 sec./jog 90 sec.) | Walk 25 min. | 6 x (walk 90 sec./jog 90 sec.) | Walk 25 min. | 6 x (walk 90 sec./jog 90 sec.) | Walk 30 min. | Rest |
| 3 | 6 x (walk 1 min./jog 2 min.) | Walk 30 min. | 7 x (walk 1 min./jog 2 min.) | Walk 30 min. | 7 x (walk 1 min./jog 3 min.) | Walk 30 min. | Rest |
| 4 | 5 x (walk 1 min./jog 4 min.) | Walk 30 min. | 5 x (walk 1 min./jog 4 min.) | Walk 30 min. | Jog 20 min. | Walk 30 min. | Rest |
Here is a six-week training schedule for new runners who do not need walk/run workouts.
| M | T | W | T | F | S | S | |
| 1 | Jog 2 miles | 20 min. non-impact cardio | Jog 2 miles | 20 min. non-impact cardio | Jog 2 miles | 20 min. non-impact cardio | Rest |
| 2 | Jog 2.5 miles | 20 min. non-impact cardio | Jog 2.5 miles | 20 min. non-impact cardio | Jog 2.5 miles | 25 min. non-impact cardio | Rest |
| 3 | Jog 2 miles | Jog 2 miles | 30 min. non-impact cardio | Jog 2.5 miles | 20 min. non-impact cardio | Jog 2 miles | Rest |
| 4 | Jog 3 miles | Jog 2 miles | 30 min. non-impact cardio | Jog 3 miles | Jog 2 miles | 30 min. non-impact cardio | Rest |
| 5 | Jog 3 miles | Jog 3 miles | Jog 2 miles | 30 min. non-impact cardio | Jog 3 miles | Jog 3 miles | Rest |
| 6 | Jog 3 miles | Jog 3 miles | Jog 2 miles | Jog 3 miles | Jog 3 miles | Jog 3 miles | Rest |
Photo and running plans by Matt Fitzgerald and Competitor.com