How to Start Running

I avoided running because I thought it would be too hard on my body. I'd hurt my knees. My feet would get messed up. My arthritic joints would suffer. Chaffing would get to me. It was just too much for someone my age and weight. Since I've started running I've never had most of these problems. The ones I have had have been minor and I've learned to deal with them.

What got me past my fears? I learned I could run slowly and easily.

In particular, I found the Couch to 5k plan. It provides a schedule for getting from sitting on the couch to being able to run 5k, which is about 3 miles. I liked this plan and it worked for me.

Perhaps, though, it looks too complicated for you. Carolina gave me a running book for my birthday, Master's Running by Hal Higdon. He has a Beginner's Running Guide online. On it he presents his very simple and easy 30/30 plan.

Both plans start with walking. You jog only as you are ready. You very slowly build up the length of your running. The emphasis is on doing what you are able to do consistently. You are not expected to run exhaustively nor "gut it out" nor kill yourself. In fact, such intense effort is counter productive because it leads to injury and burn-out.

There are several principles to remember when you start to run.

1. Go slow.
2. Run easily and do not push yourself.
3. Don't go too fast.
4. Ease into your running.
5. When you feel impatient and want to skip ahead, hold back. You'll get there in time.
6. If you have trouble moving to the next step, just repeat until you feel able. Don't be afraid to go back if the current step is too hard.
7. Don't compare yourself to others.

While it may not seem like much, you do slowly get better. Many times people are able to work up to a full marathon in less than a year. In my case I went from zero to a half marathon in a year. I was interupted by work, sickness, two children getting married and some other life circumstances. After each interruption I was able to pick back up and keep improving. 

If you have never run or haven't run in a long time, I encourage you to try it. It's not my intent to disparage other types of exercise. Walking, biking, tennis, basketball, martial arts, yoga, dance and many others things are great. The main thing is to do something. I've done other things and still do, but I've found running to be great for me. Perhaps you'll find it good for you too, even it you didn't think it possible.