2

Comments

When I first started running about six years ago, I hated it. My friend and I would meet at the gym three times a week to run for 45 minutes on the treadmill. For the entire 45 minutes, our conversation focused on bashing running. We would talk about all the things we’d rather be doing: watching TV, shopping at Anthropologie, eating ice cream, eating pad Thai, eating garden burgers, etc. On sunny days, we’d occasionally take our runs outside along a trail that connected two parks. Though surrounded by the natural beauty of northwest Washington, we’d still be focused on how much the running sucked. Though we both enjoyed aerobics classes and strength training, the joys of running eluded us.

When I moved to New York City four years ago, I began to appreciate running. For one thing, it was a great way to begin to explore my new surroundings–venturing off on a different route each day allowed me to combine cardio with seeing my new neighborhood. I began looking forward to my days off from the gym and my exploratory runs. Running is also very low maintenance. All you need are your running shoes, and you’re good to go. This fact became useful as my cross-country trips increased in frequency–instead of needing to go to a gym while visiting my family in Seattle, I could simply leave a pair of sneakers at their house and go out for a run when I had an hour to spare.

Finally, running is a perfect exercise to do on your own, with a partner, or in a pack. If you’re a competitive person, you can train for races. If you’re a social exerciser, you can run with a buddy or join a running club. If you need time to clear your head, going for a solo run can do wonders. I can honestly say that six years after those torturous treadmill runs, I love running. And so can you, so let’s get started.

Start Your Running Practice

The first thing you need to start running is a good pair of running shoes. It’s essential that you get a shoe that is comfortable and supports your body. Many cities have running-shoe specific stores; in New York City, I recommend JackRabbit Sports. They put you on a treadmill, videotape your stride, watch it in slow motion to analyze your foot position, and then have you try a variety of shoes on the treadmill that are best for your body. I send all of my clients to them. If you don’t know of a store in your area, RunningShoes.com is amazing. They’re a running-specific store in my hometown in northwest Washington, but they have a great, user-friendly Web site that will allow you to pick out a great shoe.

Don’t run in a cross-training shoe, and don’t wear your running shoes for other activities. And make sure you replace your shoes every 400 miles or so to avoid injury.

Treadmill or Track?

Once you’re happy in your new kicks, you need to take them out for a spin. Different running surfaces have different benefits. Some people find the treadmill torturously boring and can’t imagine spending even 10 minutes running on it to nowhere. Other people love being able to pace themselves, to add hills whenever they want, and to add a bit of speed or distance to every run.

Some people love the track, and still others love road running. Personally, I do all three for different reasons. My favorite runs are road runs. I like going out to see some scenery and feel the fresh air in my lungs and the wind in my face. I love the track for sprint work–jogging along the curves and sprinting the straightaways. And the treadmill is a great place to monitor my pace and stay in running shape during the frigid winters and thick, sticky summers. The treadmill and track also provide a bit of a “giving” surface, which lessens the impact of running. If you’re worried about shin splints or knee and ankle pain, try the treadmill and track at least occasionally.

Going the Distance

Wherever your runs take you, I recommend a walk/run progression program if you’re just starting out. Don’t begin by trying to run three miles if the last time you ran was in tenth grade. Start with a comfortable brisk walk for at least five minutes to warm up. Then try to run at a moderate pace for about three minutes. Before you’re exhausted, go back to the brisk walk. Alternate walking and running until you’ve moved your body for at least 20 minutes. End with a running leg before you cool down with a slower walk. Continue with the walk/run progression, gradually increasing your running time and decreasing your walking time. Always finish with a run before you cool down. Eventually, you’ll be running the whole way.

From an exercise standpoint, 20-60 minutes of cardiovascular conditioning five days a week is all you need to reach your peak fitness level. If you’re interested in training for long distances, remember to pace yourself and not to take too many long runs in too short a time span. Doing more than one long run (over an hour) each week sets you up for injury, so make sure you consult a professional to set up a healthy training program.