About 8 months ago I was asked if I wanted to run in a 5K.  At first I laughed, I was not a runner, and frankly the thought of running for 3.2 miles did not sound fun at all.  My friend kept pestering me, it was for a good cause and  finally I agreed. And I am so glad that I did!  I have since come to like running, I love how I feel after a run, and I have just signed up for my first half marathon.  If you’ve decided to take up running as a means to begin exercising or as an addition to your current exercise regimen, or maybe you signed up for a race or someone else decided that you will start running, you’ve completed the first step to becoming a runner.  Here are some things to remember as you start running.
Overcome mental hurdles. Mental hurdles can be more overwhelming than physical ones. Fears about being too out of shape, too slow, or not looking like a runner–are the hardest part of getting started. When I ran my 5K I feared that I would be the last person to finish, I wasn’t, but it would not have mattered if I was.  The crowd cheered just as loud for the last person as they did for me and everyone else. It doesn’t matter how long it takes you or what you look like, the important thing is that you did it!  If you have doubts, stand along the sidelines of any local 5K and observe the wide range of people who participate. You’ll see teenagers and grandmothers, sizes petite to plus and people running at all different speeds.
 Buy the right shoes. Nothing is worse than going on a run in the wrong shoes. You will wake up the next day hurting, I have been there!  Search out a shoe that fits you properly. If you’re not sure which shoe will work best for you, shop at a running-specialty store. After you buy your shoes, remember that even the best have a limited lifespan. It is recommended that you replace them after about 350 to 500 miles of wear.
 Don’t hesitate to walk. Walk is not a four-letter word, it is your friend! Pausing to walk during a run is not cheating. It breaks a big run into smaller pieces, making it more doable. I often would set landmarks that I would run too, and then when I reached them, I would walk for a little while!  There were times when a stranger’s mailbox was my best friend, because once I reached it I got to walk!
Start slowly.  If you can work up to running one mile you can work up to running 12. Gradually increase the duration, frequency, and intensity of the exercise. This allows your body time to make the physical adaptations necessary to meet the demands of the exercise. Extend your exercise time gradually by adding a few minutes each week. As your fitness improves and running becomes easier, extend your run interval while keeping the walk interval. As you become more and more fit, you can opt to reduce or eliminate the walk break.

Do remember you’re a winner.   One of the great beauties of running is that it gives everyone a chance to win. Winning isn’t automatic; you still have to work for success and risk failure. But in running, unlike in other sports, there’s no need to beat an opponent or an arbitrary standard (such as “par” in golf). Runners measure themselves against their own standards. When you improve a time, or increase a distance, set a personal record, or finish a race, you win–no matter what anyone else has done on the same day.

Look for next week’s blog post and we will give you a plan for running your first 5k!!
-Amanda Reichert, M.Ed., CHES