Running can be pretty daunting for someone who hasn't run for many years. I know this first hand. I was long time runner and racer who stopped because I started a business that took all of my energy. In retrospect, I would have been smarter to have set aside 30 minutes a day at least a few days a week and kept running. But, I didn't.
I promised myself that the 1st thing I'd do when I retired would be to get back into shape. I was a disaster. I had gained 40 lbs and frankly I was embarrassed about my condition and my appearance. It had been 11 years so I not only had not run for that long but I was much heavier and I was 11 years older at a time when 11 years was a big deal. In short, I was 54 years old, overweight, and out of shape.
Fortunately, I have a tendency to be confident (to a fault) and optimistic. It wasn't as easy as I expected but I prevailed. I wasn't able to run very far (barely at all) but I could walk. That was 6 years ago. I've made a lot of progress and I've a lot of progress in fulfilling my promise to myself (aren't those the most important promises?).
A couple of days ago, a close friend of mine who has know me since I was overweight and out of shape called me. He's now about the age I was when I retired and is starting to feel his age. To be fair, he's not the bad shape I was but he's also not where he'd like to be. He'd like to start running and get into better shape and he asked me for a plan, some guidance on how to get started. It's hard to express how honored and flattered I felt but I went right to work putting it together. I wondered how many other people would like to start and don't have clue how to get started.
I have only my own experience (I've done it twice, once at age 29 and once at age 54) to call on. You can do your own research on-line and find some other advice to refute or corroborate my advice but here's the plan I shared with my friend.
Before you do anything, be sure you are healthy enough to start any exercise program by consulting your doctor. Once you get the OK here's what worked for me:
Here's a good guideline to get started running in an easy to follow format:
1. Get a good pair of running shoes.
- If you check out a few running shoe stores you'll find something on sale. You're not going be running a marathon soon so $140 pair doesn't make sense. The shoes will have good cushioning but, I like to put Spenco inserts in mine for added protection. The Spencos will cost you about $20. If you do this take out the inserts that come in the shoe before putting in the inserts.
- Running stores often have clearance sales and discount coupons in sports newspaper that usually available for free at the grocery store.
2. Start off walking. Don't even attempt to run for about a week or 10 days. I like this approach for 3 reasons:
- 1st, it isn't very daunting. Since you're confident in your ability to walk, won't be worried about failure or looking (or feeling foolish). Lots of people never get beyond this and that isn't terrible.
- 2nd, walking will get you accustomed (mentally & physically) to moving for an extended period without stopping.
- 3rd, you'll be building stronger legs as you get ready to start running.
3. Don't think in terms of miles. Think in terms of minutes. Thirty minutes is a great target.
- You can find 30 minutes without having to arrange your day around it.
- You can walk for 30 minutes without being completely exhausted.
4. It won't take long before you'll feel like you're not doing enough.
- Start picking up the pace in your walking so you're heart rate & breathing pick-up.
- Your distance will grow as your pace increases and this will help you mark your progress.
5. After a week or so start running short distances in the middle of your run.
- This will help you build up endurance and cardiovascular fitness.
- Gradually increase you amount of running. Listen to your body. You'll be amazed at how fast it adapts.
6. Go slowly
- The biggest mistake (and why people quit) is trying to do to much too soon.
- Don't run too fast. Nobody cares how fast you go. If you try to go to fast you won't go very far.
- You'll find a pace that's right for you. You should be able to talk while you run.
7. Don't be embarrassed.
- Too many people worry about what other people think. They don't matter.
- Don't worry if you can't do much at first. When I started working out I could do only 1 pull-up. Nobody cares. It'll come with time.
8. Don't get discouraged - be patient
- When you get to just 5 minutes of running each day you'll be doing 2.5 hours a month (30 hrs a year!) and that's not accounting for the walking.
- Don't worry if you miss a day or two. Just start back up the next day. Nobody's perfect.
9. Stretch after exercise session
- Warm muscles stretch. Cold muscles don't like to be stretched
- Stretching helps prevent injuries
10. Keep track of your progress
- It helps keep you motivated
- A calendar works great and is readily available and inexpensive.
- You can map out your routes and measure them at this website: http://beta.mapmyrun.com
11. Take a supplement and a Non-steroidal anti-inflammatory drug (NSAID)
- I take Glucosamine. So do most the distance runners I know.
- I take Advil (Tylenol is too toxic to take on a regular basis.)
12. Think about getting a stationary bike for bad weather days.
- Cross training will help your legs.
- It'll provide some variety.
13. Think about adding some resistance training
- Wait until you get used to running.
- It'll help you a lot in your old age and it doesn't take much to do a lot of good.
Comments, criticisms, questions? Anything that improves the quality of the advice or gets someone up and moving is welcomed.
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