Tips for Beginners
Have been thinking about running but haven’t made a start yet? A few pointers by a runner who has been there before.
Baby Steps
1. When you start running after many years or if you haven't run before, expect a certain degree of discomfort and do not let it knock you off course. No progress without discomfort (in all walks of life).
2. Start with a slow shuffle - reminiscent of the South African dancers who stand in one place and look like they are jogging. Run as slow as you can, and then slow down some more. People will stare. Expect it. You will get used to it in about a week, and they will get used to you.
3. Start by doing a walk/run - 1 minute of running, 4 mins of walking. Do this for about a 2 weeks (minimum of three times a week and 20 minutes each)
4. Alter this ratio to become 4 mins of running and 1 minute of walking (again 2 weeks, 3 times a week/ 20 minutes)
5. At the end of this period of a month, if you have been regular and no matter how you look/ feel now, you should be able to run for 6-8 minutes continuously. If not, stick to step 4 till you can manage it. From there it is a straightforward curve up with a couple of plateaus in between till your first 10k. When I restarted running, I could run for one km (approx 8 minutes at my pace then) but could never finish a mile (1.6k). Then one day, almost magically, I could. Within a couple of months of that - I was running 10k easily.
6. Some of you will find that you can run quite easily and quite fast when you begin. But the key to long distance running is breathing and heart rate. Run so that you can talk and not sing. Any faster and you will find it tough to sustain over longer distances (like 5/10k). Also, if it is weight loss that you seek, you should run such that your heart rate is between 65 - 80% of peak heart rate (which can be approximated by "220 - age" for most of us). Any faster and the body burns your lean muscle rather than your fat reserves, so you will lose weight, but will start looking unhealthy. I think this is an error I have made earlier in my life.
7. Find a running partner. Not letting them down will get you on the road.
8. Keep a running diary. Mine is on XL and it works like a charm. I track date, distance, location and timing.
9. The longest distance in running is from the bed to the floor.
10. Pick a place where you have even ground. Earth is better than road, but given that we live in cities - that is not always possible. Lalbagh and Cubbon Park are great places to start.
11. Get good shoes - they are an investment.
12. I personally think that people of all ages should run rather than walk in the mornings. Since most of the people I see (I was at Cubbon park in the morning. Some people there walk daily but have unhealthy waist to hip ratios). But take a doctor's opinion in case of doubt/ illness.
13. The above advice is what works for me. However, do try variants of these to see what works for you. Get medical advice if you need to.
14. Running is more north of the neck than south of the knees.
However, if there is one piece of advice that I would want you to take away, even if you forget the rest of this long list - it is this "START TOMORROW". There is no such thing as a good day to start.
Well, that is more than a few bits, but I hope it helps.
All the best
Arvind Krishnan (A1)
- The author has completed an Ultra marathon (50K), 3 marathons and many half marathons. He also happens to be the person who founded Runners For Life in March ’05.
Replies to This Discussion
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Permalink Reply by SONITA CHADA on -
Great tips! Thanks! I have started running again after a hiatus of many years...I guess I did not start out slow..I ran a 5K immediately and hurt my knees...Ive started to train for the 10K in May..going about it a bit more moderately..Thanks!
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Permalink Reply by RopKrish on -
Thank you for the info! Its very informative. I liked the log you suggested, it will help me figure my progress. I am an amateur in running, but I really aspire to do a 10 K by the end of this year.
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Permalink Reply by Usha Hussain on
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Good tips, 22nd Aug 2009 event was my first time ever long distance run experiance. I was tensed about it as my longgest distance was 4kms. I managed to complete 5k which was a big achievement. It was a mixed feeling of happy and sad. Happy because i was able to finish 5kms for the first time and sad because i took a long time, my target time was 35mins.
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Premium MemberPermalink Reply by Arvind on -
Hi Usha,
Congrats in completing the 5K succesfully at Urban Stampede! It most certainly is a big achievement, may this be the begining of many more running achievements.
I don't think you should feel sad about it. Especially when you are doing a landmark distance for the first time. Just finishing it is a very big deal.
Other way of approaching it is to actually train for it. For a 5K training of at least 6 to 8 weeks (which will actually include running 5k in during training) needs to be done.
I would suggest you continue running and build a good base of distance running before you start looking at the next landmark (10k).
The best option would be to come for the Nike Run Club at Kanteerava stadium every Saturday at 6:00 AM. SOme of the best runners at Urban Stampede train there regularly. It is the perfect place for anybody to start their running training.
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Permalink Reply by CHARULATA RENAVIKAR on
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great reading this, i plan to begin today, thanks
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Permalink Reply by Devendra Ratnaparkhi on -
hi my name is devendra. and i am also take a part in marathon 22km.last2 years. but i have one dout. that how i select my shoes for run. and what is a cost.my budget is upto 2000. and whare i can by in mumbai plase help me.
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Permalink Reply by Prashanth on -
These kind of artilces should go as blogs. May be a new link of blogs can be created in the main menu of RFL. Good information need to be always available and in discussions it will get lost. Writings with approval of website mederators can be stored and shared in blogs such that they are always available for new readers and for references.
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Permalink Reply by vignesh duraibabu on -
nice man
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