Beginner’s Guide to Distance Running Training – Day 1/3- RunningBlueprint.com by Nehal Kazim

This is the first article out of this three article series. In my experience as a runner, I can say that running for beginners is not going to be an easy task unless you have a proven plan. Yep, running needs a level of planning to get you from where you are today to where you want to in the near future. Throughout this series, my goal is to prepare you to start running as soon as possible while doing so safely and seeing results.

Planning and Goal Setting

There are a lot of reasons why a person wants to run. The major reason is due to health. People run in order for them to be healthy and fit. Some run because they want to lose weight in order to have a toned and beautiful body. While others have the same reason as mine, they run because they want to compete in races. Whatever your reason is, you must visualize it and honestly believe you will achieve the goal you establish today.

Take out a piece of paper now. You need to place this paper somewhere so you will see it every day. This could be your fridge, beside your computer screen or the ceiling above your bed. We’re going to be talking about motivation in another article but this is a start. At the top write [YOUR NAME]’s Running Plan and copy the questions below:

1. The reason I’m running is to: ________________________ (Ex: Compete in the 5k race)
2. I will start training from: ________________________ (Ex: Aug 1/2009)
3. From a month from today, I want to be able to: ___________________________ (Ex: Be able to run for 30 minutes non-stop or “fit in my itsy bitsy, teeny weeny, yellow polka dot bikini” ;) )

Each answer should be about two-four sentences stating the answer to your question and the feeling you will have in when on that date. Let me give you an example:

“2) I will start training from Aug 1/2009. On this day, I will have my clothes and shoes ready, know where I’m going to run that day and be pumped because I know that this will be my first step to (answer from a) get be prepared to compete for the 5K race 2 months.”

Writing out your goals helps a lot because subconsciously, you have made a commitment and once you see this piece of paper again, you will feel strongly towards it. So fill in the statements above and let’s keep going.

photo credit: darkmatter

Clothing and Shoes

Don’t underestimate this section. Many beginners start running with their shoes from 5 years ago because they look decent enough to run with. BIG MISTAKE! If you wear shoes that aren’t running oriented shoes, you will be screwed brother! When you run, your body takes a lot of damage and if you don’t reduce that damage through proper shoes and clothing, you will ache all over in no time.

What you need to do is purchase shoes for running. The best thing you can do for your feet is to head over to a running store, not a sporting goods store like Dick’s but specifically a running store such as “Running Room” for my fellow canucks or “Fleet Feet” and “Athlete’s Foot” in the US. After they have looked at the arc of your foot, choose the shoe with the following characteristics:

• Proper shoe cushioning
• Responsiveness to pressure and movement
• Flexibility of the shoe
• Firmness and stiffness of the sole

Store clerks are made to sell you as much as they can but when they say that more than one shoe is better for your biomechanics, they are right. Using more than one shoe allows less battery of the sole of your shoes which will ultimately provide more protection .You want to use these shoes for about 300-500 miles before replacing them. It’s important that you do replace them once they get beat up and after you’re done going through this site, oh boy, they WILL GET BEAT UP!

As for the basics for clothing, you want to purchase clothes for running; known as technical apparel. This includes anything that is closer to your body than regular clothing such as a sports bra, tights, etc. Think Under Armour clothing in terms of how close and tight it is.

These type of clothes are perfect for running because it keeps you dry and doesn’t let the sweat kill your run…or your mood (being drenched in sweat isn’t the best feeling in the world). As a “noobie”, you’re going to sweat because you’re going to get challenged and if you buy tech clothing, you will get used to feeling nice and cool instead of hot, exhausted and ready for a McFlurry.

I highly suggest you pick up as much technical clothing as you can afford for training because it does help you stay focused and not feel dragged down by your clothes as it is light weight.

Finding a Plan Just for YOU

Beginners are known to be ambitious because there is a level of confidence and a level of underestimation towards the sport.”It’s running. BIG DEAL! I used to run a lot during high school and I know I can run for 30 minutes; no problem. Fogeddaboutit (Italian accent)” I thought like that and started training. After the second week, I was aching all over not because I couldn’t run, but didn’t realize how much of a beating your body takes without the right shoes, clothes, rest, etc.

Now, to choose a plan for you, YOU need to look at your level of experience. I emphasize “you” because this is no job for anyone else. At this point you need to realize where you are as a runner and assess which level of difficulty will allow you to build a solid foundation and achieve the goal you wrote down from above (you did write it down right…) If you are a true beginner, consider a lighter plan in terms of intensity which requires more walking or run-walking (walking for the majority of the time and running short intervals) and less continuous running. In the beginning, you really want to go stick with your plan and if you’re really struggling, work up to walking for 20-30 minutes. If you consider yourself a runner who has been around the block a few times, no pun intended, then consider taking on a more intensive plan.

Many beginners start to train and realize they can’t perform this week’s increased intensity level. There’s absolutely nothing wrong with that. Simply stretch your program out another week with last week’s schedule so you can feel more confident and rest to be prepared for the following week.

Running Blueprint is working on a program, just for beginners that will take you from the lazy couch potato you are to the finish line faster than you can say Super-cali-fragilistic-expialidocious. Do look out for that in your email. In the next article of this series, I will teach you how to warm up, stretch, pace yourself and enjoy the workout to really get the most out of each workout.

To summarize, you need to set goals and understand why you are running instead of running just “because you have to”. Next, you need to purchase and use the right shoes for running as well as the right clothes, known as technical clothing. Lastly, choose the right plan for YOU. You don’t want to overdo it to land back on the couch to start watching Oprah and Dr.Phil (two hours of your life…gone!)There are two more articles in these series so stay tuned and start training based on your answer for number 2.

Here’s the next article in the series: Beginner’s Guide to Distance Running Training – Day 2/3