Where do you start?

Over the years people from all walks of life have asked, "Where do I start with running?" or "How do I get started?"

Well, when you consult Google with "how to start running?"  there are about 275,000,000 results.  That's make it easy, right? Here is an example from WikiHow:

1. put on a pair of comfy shoes. (that makes sense)
2. set a goal; small goals first. (small for some of us weirdos is a marathon; maybe a bad idea for the beginning runner)
3. Prepare: hydrate, eat light, stretch, music player set up. (all part of a good plan)
4.  Run: Just do it! Don't stop! The more you push yourself, the better you will feel! As long as you keep going as fast as you have energy for, you will be working on your run. (what tha? The more you push yourself, the worse you will hate this running thing!)
5. Feel that creeping along your side? Ignore it! (Not a problem, the painful side stitch makes this running thing so much better, along with pushing  yourself, right?)
6. Drink water as you run. (good idea if water is needed)
7. Cool Down. (yes, by all means; walk some, keep breathing, drink a cup of water)
8. Do it again in 2 days. Your body will be sore, but that means the run worked. (Two days is a good break; 3 times a week is another way to go about it. Soreness is ok but realize it will subside and your body is now doing something it is not used to.)

This basic idea is good ( with a few odd flaws) but for someone who has never run  or has never exercised in general, he/she may need more specific directions.  Further research into Google reveals these beginning running plans:


1. RunnersWorld.Com:  https://www.runnersworld.com/training/a20845020/how-to-get-started-as-a-runner/

This article give specifics and some basics on starting with walking and slowly progressing into running. Plenty of information is given on warming up, clothes and shoes to wear,  hydrating, music sources, form, and stretching.  Also included is a Q&A with many logical questions and down to earth answers. Lastly, some testimonials are provided to indicate the methods do work.

2. howtostartrunning.com by Jago Holmes. Mr. Holmes is a personal trainer who has quite a speil of how he has taken clients from not running or exercising to running/exercising in a fast and quick training course. He claims to help beginners avoid common mistakes and help them find their way through motivation issues, time constraints or any other distractors. Jago also disputes the "free training schedules" that are available on several running and charity websites, indicating those are not detailed enough and you get what you pay for.  Also included are a few testimonails to keep you moving forward through the long article. Now when you get to the bottom of the page, there is one little catch.....it costs $37.99 to access the training, guidance, etc that will get you out the door. This method will most definitely work and there is most likely excellent information available. (being a frugal tightwad of a girl, I did not pay the $37.99) And many folks need this type of specific guidance so this may be the way for some.

And the list goes on for 274,999,998 more resources for  online beginning running/exercise plans. Some are good and some, not so much. Like online resources, the number of books on beginning running/exercising span the gamut as well. (book reviews in another post).  The concept comes down to finding what works for each individual and sometimes that takes trial and plenty of error. The key component of starting running/exercising is just that: START Somewhere.

Over the years I have had the pleasure of watching/helping others get started in the game of running/exercise. Here is what I tell them on day 1 of running:

1. put on comfy shoes and clothes; nothing special, just be comfortable.
2. walk out the door or go the gym and find a treadmill, bike, elliptical.
3. crawl, walk, trot or run outbound for 3-5 minutes or pick a sign, tree, or light pole; turn around at destination and crawl, walk, trot or run back home. On the treadmill, find the start button and push said button; then find the speed button.... or not. Do the same as above: crawl or if you found the speed increase button, walk, trot, run or sprint (depending on how many times you pushed the increase speed button) for 6 -10 minutes.
4. The next day, do the above three steps again, but add 3 to 8 minutes each direction or total. Continue adding minutes/distance each day or each week, whichever works for you. Add intensity each week, but so very gently. If you are still crawling in week 2 (and that is ok), then start maxed out sprints in week 3 is a bad idea.
5. Repeat, repeat, repeat for a total of three or four times a week.

That is as simple as it can get and is only a beginning. Using websites, books, running/exercising groups/clubs, coaches, trainers, and other running/exercising friends are all excellent methods of learning, growing , and becoming more fit and leading a healthy lifestyle.

 Of course, first and foremost, make sure you are healthy enough to even begin running/exercising. A visit to the doctor or other qualified individual may be needed. The key component is to just START.  Once started, build on the concept with education, guidance, and mostly effort and persistence.

Now, get out there and START...!

Pikes Peak and Garden of the Gods

Colorado Springs, CO

(stock photo from internet)