Running made easy.

I never thought that I will run and get addicted to it. I started doing yoga in September 2007 and worked my way up by reading books and practicing. I started reading about running (here, here and here) and thought that I might enjoy doing it. Before starting, I got two books, read about the basics of running ,and have been exercising in the past three month. Now, I run 30 minutes every other day. Here is what I found that might help you get started as well.

1. Health and Doctor:
   • Please, get medical advice from your medical doctor before you start; specially if you have or had a medical condition. Never put pressure on yourself, start small, go easy and extend your limits gradually. Take care of your body and it will serve you well.
2. Statement of Purpose:
   • It is a good idea to state your purpose before you start. You might want to run in a marathon or you might want to get healthy. What ever your goal is, it is better to write it down and aim for that goal. You can always set new goals.
   • Running is to be enjoyed from moment to moment. It is not passing the end line that matters most. It is the feeling that you have during the run that makes running pleasing.
3. Water:
   • You should start hydrating your body a couple of days before you start your program. Take adequate water. Although there is controversy about the amount of water we should take but the best bet is to drink 1.5-2 litter a day. This should translate into 12-17 cups a day.
4. Pronation and and shoes
   • The only big investment you need to make is your shoes. Before hitting the shoe store, educate yourself  by reading and watching the videos about pronation. Videos help you understand how your feet work during running.
   • You should go to a running store. A knowledgeable staff will ask you to run in the store and will advise you on the type of shoes you need.
   • Try as many shoes as possible before you buy. Some of the stores will let you try the shoes on an indoor track for a week. I took my first pair, tried them,  returned them and went to other shoe stores for other brand and models.
   • When you know how you pronate you can check the manufacturer’s website (e.g. Saucony , Brooks, New Balance , Adidas, Nike) and choose the right shoes for yourself before heading to the store. Make sure that you read the reviews on the Runnersworld.com before making a decision. Please, leave your reviews after you try your shoes after a couple of month.
5. Accessories:
   • Depending on the weather in your area you might need an appropriate clothing.
   • The next small investment you might need is a stop watch. You do not need to pay a lot of money. You can either use your watch or buy one of the cooking watches for ~$1 in store. It help you to keep you on track. Please, remember that there is no intention to make running a hassle. It should be enjoyable and fun.
6. Running Plan
   1. Walking:
      • If you have not done any exercise, it is best to start with walking for a couple of weeks. I suggest to start from 5minute brisk walk with two minutes slow walk for a total of 20 minutes. Stay with a routine for one week and then increase your berisk walking time until you can walk for 45 minutes without intruption.
   2. Running:
      There are a few item that one need to keep in mind.
      • I plan to run 4-5 hours after major meals and eat some food (e.g. banana, whole wheat bread) 20 minutes after my run followed by a major meal.
      • I suggest to find an indoor track which is well built. If you do not access to that find a trail which is asphalt. Avoid the cement for two reason. First the cement is not shock absorbent and secondly the through and valleys might tip you off.
      • If you run on a track, make sure that you run on the outer track as it leaves less pressure on you ankles. The bigger the circle the better.
      • I started my running plan with 1 minute run 1 minute walk for a total of 7 minute run.  I then increased my running time every week. I scheduled my time to run 3 times a week. Leave some time for your body to rest specially during the first few weeks.
      • Always keep a record of you runs but keep it simple. The purpose is to enjoy while you are running.
7. Book:
   • I read these two books(Running: Start to Finish and Runner’s World Complete Book of Running). I suggest that you borrow them from library and read selected chapters before starting your wonderful journey.

Enjoy.