The dog days of summer are almost behind us, and you can just about feel that nice cool air of autumn. This is an ideal time of year to start a running program. Running is one of the best cardiovascular activities you can do, strengthening your heart and lungs while burning massive amounts of calories in the process. Not to mention the raging endorphins you’ll enjoy after a good run. Not sure how to get started? No worries, the following tips will get give the inside scoop on jumpstarting a running program and get you excited to hit the road.

To really enjoy running and to get the most out of the activity, you have to be prepared. First of all you need to know what to wear. Nothing is more frustrating than being limited physically by a wardrobe malfunction.


Clothing tips:

• For women, do not skimp on the bra. Try it on in the store and make sure it provides enough support. A good running bra can make all the difference in the world.

• Buy running clothes that you look good in; it’ll motivate you to get out and run and be seen. You don’t have to spend a lot of money; sale items and clearance racks are a runner’s best friend.

• Invest in a good pair of running shoes. Go to a store that specialises in running; have them fit your foot and analyse your running style before you select a shoe. While this route may be more expensive than your local sporting goods store, your feet, knees, shins and back will thank you. And just as important as investing in good shoes, don’t over run your shoes. Running shoes wear out after about 350-500 miles. You can check for signs of wear on the sole by placing your old shoes on a table and looking at them from behind. If the soles are worn and leaning to one side, the midsole cushioning is probably worn as well.

• Be sure to dress for the weather. Dress as if it is 10 degrees warmer than the temperature on the thermometer. And in the winter dress in layers so you can easily remove items as your body warms up.

So now that you look good and are properly outfitted you’ll want to get out run and stay running.

Injury prevention tips:

• Start slow. Remember that you’re not out to impress anyone but yourself! Do not increase your mileage more than 10% per week. Any more than that and you are just asking for injury.

• Nip any potential body rubbing issues by using Vaseline to prevent blisters and chafing.

• Do not run two hard days back-to-back. Your body needs time to recover. And while you may feel like you are slacking off by not running, just remember that your body gets stronger after a recovery day.

• Wear sunscreen and a hat when the sun is beating down—even in winter.

• Make sure you cut your toenails short enough so they don’t jam into your shoes!

• Act on any aches and pains right away. Don’t ignore your injuries.

So now that you know how the importance of looking good and staying healthy, you’ll want to make sure you are training properly.

Training tips:

• Always remember that it’s ok to walk. Just think of it as very slow running.

• Keep a training diary entering distance, time and type (endurance, hilly, interval, etc.) of your runs. You may also want to record how you felt during and after each run.

• Set realistic short term and long-term goals and write them down. This will help keep you focused.

• Subscribe to a running magazine or pick up a book or two on running. It’ll help motivate you.

• Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.

• Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.

• Push through rough spots by focusing on the sounds of your breath and feet touching the ground.

• Practice running harder in the last half of your runs.

• Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.

• Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.

• Have fun! Think of all the good you are doing for your body and enjoy the journey.

For all the expense of good attire, proper shoes and whatnot, running is still one of the cheapest sports out there. It’s also quite versatile as it doesn’t take much equipment and can be done almost everywhere. It is a full body workout that burns tons of calories during and after. Getting started running can be intimidating but knowledge is power. And now that you know the basics you are ready to roll!

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