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	Getting Started Tips

See the Index for more topics, information, hints and tips.

So, someone or something motivated you to start running. Here are some tips to help you start your journey.

• Get a doctor's permission before you start training.
• Get good running shoes at a store that specializes in running. This is VERY important since many injuries are caused by wearing the wrong shoes. Good running shoes will be expensive, but a lot cheaper than a visit to the doctor. Take your old shoes with you so they can examine the wear pattern. The salesperson should measure your feet, ask what surface you plan to run on, how many miles you expect to run per week, what you are training for, and check out your stride to match you with shoes that fit the needs of your body. They should be willing to explain terminology and answer questions to your satisfaction. Good stores will allow you to try them outside. If the salesperson is pushy or you don't trust them go to another store, ask for another salesperson or manager, or come back at a different time and get another salesperson. This is a very important purchase for you so treat it seriously. Poor fitting shoes will cause you to have a miserable experience and possibly lead to injury. Some stores will allow you to return/exchange shoes if they don't work out for you. Be sure to inquire before you buy.
• Get buy-in from those around you. Let those around you know the impact it will have on them – work, spouse, children, family, and friends. Get their permission and even better get their support. It’s always easier when those around you support you in your goals. They may also help hold you accountable. Training for an endurance event is very time consuming. Training for a marathon takes ten or more hours of running per week. Use your training plan to estimate the amount of time it will require each week. Know that after your long runs you may be pretty wiped out and not worth very much the rest of the day.
• Get a training plan. There are numerous ones available on the Internet. It should take into account your goal race distance and the number of weeks you want to train. But it's best if you get one tailored for you by a RRCA certified running coach. See Training Plans for information about the qualities of a good training plan.
• Follow your training plan. Stick to it carefully; be diligent about it. Don’t overdo it, show restraint. After a good workout, you may feel wonderful because of all the endorphins. But don’t let this lure you into doing a lot of extra work. I know you feel good and want to keep going but you have to show restraint. The extra effort will actually set you back in your training by stressing your body too much and you also risk getting injured. A good training plan should be tailored so that you don’t do more than your body can handle.
• Join a running club or group and participate in their training. It's always easier and more fun and you learn a lot when you train with a group. See Group Training.
• Sign up for a race. Make it far enough in the future that you will have sufficient time to train for it. Clubs frequently offer races at a reasonable price so take advantage of them. Make your goal for this race just to finish it, don't worry about your time.
• Get started. But don't overdo it. You don't want to push so hard that you hurt too much and don't want to continue. If you have to walk or run/walk that's fine - just get out there. Here are some Motivation Tips.
• Don't start off training too hard. 80% of your running should be at a pace where you can comfortably hold a conversation or 2 minutes per mile slower than your 5K pace. See Workout Types for more information.
• Don't increase your mileage too fast. Increase your weekly mileage by less than 10% per week. Going up by more than 10% puts you at risk for injury.
• Adhere to the easy/hard/easy philosophy. Make your hard workouts hard and your easy ones easy. Don't make an easy workout hard. But you can make a hard workout easy if your body tells you to. Never do back to back hard workouts. Remember easy means being able to hold a conversation or 2 minutes slower than your 5K pace.
• Be consistent. This is key to being successful. You should try to run or do cross training four to six times a week if possible. But give yourself one day completely off. Make your training fun so you look forward to it. Running on a treadmill or around a track are not that fun. Get out and explore your neighborhood, park, or city. But most importantly try to be consistent and stick to your training plan. If you miss too many days, you will fall behind in your training schedule, struggle, get frustrated, and risk getting injured. If you are consistent you should see improvement in your workouts and they won't seem as hard.
• Make running a long term commitment. Incorporate running into your life, make it a habit and become a lifelong runner. Years from now you will be VERY happy you made that decision!
• Cross train. Give your body a break from the pounding of running and do something different. Swimming and biking are two of the best. See Cross Training for more information.
• Wear technical/synthetic clothes. Cotton clothes hold water and will be dangerous in cool conditions. Synthetic clothes breathe better, wick moisture away from your skin, and keep you cooler and more comfortable.
• Push your comfort zone. Challenge yourself by running in more adverse conditions - hot, cold, rain, hills, trails, longer, faster; even if it is just running another minute or to a landmark up ahead before walking. See Dealing with Weather and Trails for more information. You're not doing this because it is easy, you're doing it because it is hard! You'll never know just how much you can accomplish unless you push yourself!
• Learn more about running. There are plenty of informational and inspiring stories in articles, podcasts, and movies. See Resources for more information. And don't forget about learning from your more experienced running friends.
• Listen to others because they are sharing their wisdom with you, but understand that everyone is different so what works well for one individual may not work at all for you. That’s why you have to experiment on yourself.
• Above all, have fun. If you are not having fun then you are doing something wrong - training too hard (slow down, see Workout Types for more information) or with the wrong group (find one with a positive attitude). Keeping it fun will make you more consistent and a lifelong runner.

Celebrate your success of making a positive change in your life and setting a good example for others.

You will be amazed at just what wonderful things your body can do!