First Steps

Runner's World has many excellent articles for beginners to running. I have extracted some key points from the article "First Steps" by Mark Will-Weber, which is available here.

FIRST STEPS
Want to take up running? Follow our simple but surefire training program.

By Mark Will-Weber

The first step for an exercise program (after you get a medical exam) is to ask yourself, what's realistic for me? Think "simple," think "goal," think "long-term." Unless you are coming from a strong (and recent) background in another physically demanding sport (cycling, martial arts, tennis, basketball, soccer, cross-country skiing), don't jump right into a running program. Instead, begin with a walk/run program. Typical training goals for a walk/run program would be four times per week, 20 to 30 minutes of exercise per session.

After that initial break-in period, introduce 2 minutes of running, alternating with 4 minutes of walking. Repeat this five times for a total of 30 minutes per workout (see 10-Week Training Plan).

"The biggest mistake that beginning runners make is they tend to think in mile increments--1 mile, 2 miles, 3 miles," says Coates. "Most of them aren't ready for that; they need to think in minutes of running, not miles.

"The other major mistake is that beginners try to run too fast!" adds Coates. "They get completely out of breath, their leg muscles scream, and, naturally, running isn't fun under those circumstances. So they get discouraged and quit. Instead, they need to begin at a pace that is about the same as a fast walk."

The "talk test" is a simple way to judge your pace. If you are running at a pace that is comfortable enough to allow you to talk with a training partner (but not so easy that you could hit the high notes in an Italian opera), then your speed is just fine for the early stages of a running program.

Do's and Don'ts

• DON'T begin a running program without a full medical exam.
  
• DO tell someone where you'll be running and when you expect to return. Carry some identification and a quarter for a phone call.
  
• DO watch out for cars, and don't expect drivers to watch out for you. Always run facing traffic so you can see cars approaching. When crossing an intersection, make sure you establish eye contact with the driver before proceeding.
  
• DO consider trying some light stretching exercises prior to your walk/run workouts to reduce muscle tightness and increase range of motion.
  
• DO include a training partner in your program, if possible. A training partner with similar abilities and goals can add motivation and increase the safety of your running.
  
• DO dress correctly. If it's dark, wear white or, better yet, reflective clothing; if it's cold, wear layers of clothing, gloves or mittens and a wool ski cap to retain heat. Sunblock, sunglasses, baseball cap and white clothing make sense on hot days.
  
• DON'T run in worn-out shoes (check them for broken-down heels or very smooth areas where you "toe off"). Don't run in shoes--such as basketball or tennis sneaks--that are designed for other sports.
  
• DON'T attempt to "train through" an athletic injury. Little aches and pains can sideline you for weeks or months if you don't take time off and seek medical advice.
  
• DON'T wear headphones when running outside, whether you're training or racing. They tune you out from your surroundings, making you more vulnerable to all sorts of hazards--cars, bikes, skateboards, dogs, criminals.
  
• DON'T run in remote areas, especially if you are a woman running alone. If you don't have a partner, run with a dog or carry a self-defense spray. Don't approach a car to give directions, and don't assume all runners are harmless.