As many of my friends have noticed thanks to my annoying updates to Twitter and Facebook, I am absolutely addicted to running.  Although I enjoy the activity so much, several of my friends have tried to start running only to be discouraged and to quickly give up.  The tips that I have compiled below should help those considering running to get started and to stay motivated. 

1. Find the Right Shoes.

The biggest mistake the beginning runner can make is to simply pull out an old pair of sneakers and start running.  Using the wrong shoes can easily cause injury, and discourage you from running any further.  To choose the right running shoes, it is important that you first know your feet.

There are many resources on the Internet for measuring your feet and determining the type of running shoes that you need.  I find the information on Runner’s World website to be the most helpful.  It is important to accurately determine your arch type, so that you know how to purchase a shoe that adequately handles your pronation.  Information on the Runner’s World website describes the process for taking the wet foot test, and also provides videos demonstrating the different pronation types.

After you determine your foot type, it is important to you have an accurate measurement of your shoe size and width.  About.com has helpful tips for measuring your foot and converting the measurements to shoe size and width.  Once you know your pronation, your arch type, and your correct shoe size, the Runner’s World Shoe Finder can assist you in determining the best running shoes for your foot type.  I have found the reviews to be highly accurate and I have never went wrong choosing an Editor’s Choice.

If you still have questions about choosing the correct shoe type after using the resources above, I suggest that you go to a running specialty store in your area.  In Wilmington we have the Delaware Running Company which is an excellent choice for all your running needs.  The staff are helpful with providing assistance in choosing the right shoe, they stock all of the most popular running shoes that are available (even in hard to find sizes), and even give you an opportunity to use a treadmill in the store to determine if the shoe is comfortable while you are running.

It is important the shoes are comfortable from the first time you put them on.  If you experience shin splints immediately after you start running, or notice knee pain with even short distances, it is possible that the discomfort is caused by your shoes.  These are also sure signs that your shoes are too old and that it is time to replace them.  It is recommended to replace running shoes about every 300 miles or six months.

2.  Start Slow.

After you have found the right shoes, it is hard to resist the urge to immediately run as much as possible.  However, overdoing it can also cause injury and running fatigue.  Starting even once a week is better than nothing.  My recommendation would be to find 3 days a week you can dedicate at least 30 minutes to running. 

Choose a goal of a 1 mile race or even a 5k.  Races2Run is a great website that lists the majority of races in the Delaware area.  Several of the races have a 1 mile fun run.  Participating in these races helps motivate you because you have a goal set and there will be other people there to help motivate you to accomplish the goal.

The Couch to 5K training schedule helped prepare me for my first 5K.  With a program similar to this, you will slowly progress to a 30 minute run over a period of 6 to 12 weeks.  When using a system like this, my recommendation is to not even pay attention to your mileage.  The important thing is building the stamina so that you can run for 30 minutes straight.

3.  Do not Care About Your Pace/Time.

When you begin to run, you will be slow.  This is because you are not used to taking part in this activity.  If you run too quickly, you will be aggravated with your inability to run for even short periods of time.  Allow your body to gain strength by not worrying about pace. 

Start out with a slow jog and do not worry if you are the slowest person in your area.  If you push yourself too hard, you will not have success and you will quit before you reach your goal.  It is better to run slow than not at all.

4.  Find Something You Enjoy to do While Running.

I find it impossible to run with no background noise.  When I am running in silence, all that I can do is listen to the sound of my shoes hitting the pavement, the sound of my own breathing, and have racing thoughts of the difficulty of the run.  This is why it is important to combine running with other activities you enjoy. 

In northern Delaware we have a wealth of beautiful parks and neighborhoods that allow you to run outside and enjoy your surroundings.  I find it helpful to run in different areas on a regular basis so that I am exposed to new scenery and I do not get bored.  When I first started to run, it was dreadful to run on a treadmill because I was stuck in the same location the entire time that I was running.  If I had not run outside, I might have never been motivated to continue.

I currently run with my iPhone and the Nike+ application.  I normally listen to podcasts while I am running.  I found several different podcast that I look forward to listening to every week.  Now, I run not only for exercising, but to also enjoy podcasts that I enjoy.

It is important for you to determine what makes running easiest for you.  If you do not mind remaining in the same place, than a treadmill may be a good way to get started.  Finding an interesting 30-60 minute show to watch while you are running will help take your mind off of the activity. 

I have also found that listening to music that I love keeps me motivated when I am having a difficult time running.  I usually try to choose music that is fast-paced.  If you enjoy reading, but do not have time to open a book, consider downloading an audio book to use while you are running.  Audible.com and iTunes both have a huge selection of audio books, with even new releases available.

5.  Enjoy It!

The most important thing is that you enjoy running.  By setting goals and following through with them, you will enjoy your success.  I was not concerned about my time when I finished my first 5k, my goal was just to complete it without walking. 

I did not complete my first 5k until July 4, 2006, when I was 29. I had never really run in the past, and I was so proud of myself when I completed the race.  Although to my friends my time was slow, I was only concerned about the accomplishment.  The first 5k also provided me with a baseline for setting future goals.

Running is now a relaxing event for me that I look forward to throughout the week.  I currently try to run four times a week, and find myself looking forward to my runs.  I normally start my Saturdays and Sundays with a run.  I feel better about myself, I am healthier, and I have more energy.  I am now disappointed if I fail to complete 4 runs per week.

Even if you find that you can never run a 5k, I still encourage you to try.  Even running 10 minutes 3 times per week provides you with health benefits.  The great thing about running is that you do not need to be in the gym to do it, there is no special equipment (other than your running shoes), and it can be done just about anywhere.

Set your goal now and get started. If you want to run with others, encourage your friends or family to run with you, or find a running club. Good luck and I hope these tips help.

Related Links:

• Runner’s World Website
• Runner’s iPhone Shoe Selection App
• About.com – Measure your foot
• Runner’s World Shoe Finder
• Runner’s World Fall 2009 Shoe Guide
• Delaware Running Company
• Races2Run
• Couch to 5k Running Plan
• Couch to 5k Website
• Delaware State Parks
• Nike+ iPod
• Audible.com

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