10 Things To Consider Before Starting A Running Program

Running is perhaps one of the most underestimated of all sports. It seems easy enough; after all, most of us have the physical ability to run. And, unlike many other sports where hundreds of dollars in equipment are required to participate, the only equipment that a runner needs is a good pair of sneakers.

For all its simplicity, running is something that many attempt, but few commit to over the long haul. Many runners give up because they don't see instant results; others set themselves up for failure by setting unrealistic goals.

How do you know if running is right for you? For many, the only way to truly know is to lace up the sneakers and take to the road. For the more analytical among us, here are a few questions you might want to ask yourself before getting started:

1. How is your overall health? While it's always a good idea to consult your physician before beginning any exercise program, it is especially important to do so if you are over age 40. Depending on your general health, your doctor may want to conduct a few tests, including an EKG or cardiac stress test to determine if undertaking a running program will be right for you.

2. Do you like spending time alone? Running can be a solitary, even lonely pursuit. If you prefer to socialize while you exercise, consider finding a running partner or joining a running club. Contrary to what you may think, membership in a running club is not limited to die-hard, experienced runners. Most clubs welcome runners of all abilities and are an excellent place to learn the latest training tips.

3. Can you make a commitment? The key to a successful running program is consistency. The best results are achieved when you complete 3-5 running sessions of 30 minutes each per week.

4. Where will you run? Do you intend to fire up the treadmill that's been gathering dust in your basement, or will you run on a treadmill at a gym? If the treadmill isn't your speed, you will need to take your show on the road - literally. To reduce the likelihood of being injured by an oncoming car or well-camouflaged pothole, you may want to consider running in a local park.

5. Are you doing this to lose weight? If you are, there is some bad news - you're still going to have to diet. You may be surprised to learn that many new runners actually gain weight. This is because they are replacing fat stores with heavier muscle. Consequently, you will need to pay particular attention to the number of calories you consume each day.

6. Do you have patience? The old adage "You need to walk before you can run" is particularly true here. Most new runners abandon their program after only a few weeks because they tried to do too much too soon. Rather than starting out with a full-out sprint, it's best to begin your program by walking briskly and then working into a jog. In fact, many experts recommend alternating walking and jogging for a full eight weeks.

7. Do you have the right shoes? While it's not necessary to go out and drop $300 on the l atest model running shoe, you should make sure the shoes you wear have adequate support and cushioning. Ill-fitting or poorly constructed running shoes can cause blisters and other ailments, which will likely force you to abandon your program before you get to the end of the first week.

8. Are you going for distance or time? This is important because it will ultimately have an effect on the amount of time you will need to commit to your running program. For example, if your goal is to run for 30 minutes a day, you obviously will know how much time you will need to set aside for running. If, on the other hand, you want to work yourself into marathon (26.2 miles) shape, you will easily find yourself devoting 10 hours or more each week to your running program.

9. Are your goals realistic? For many runners, setting realistic goals may be the difference between nurturing a lifelong passion and a fleeting interest. For example, if you begin your running program with a goal of finishing a marathon in three months time, you are likely going to find yourself frustrated when that goal isn't achieved. A more realistic goal for novice runners is a 5K or 10K race; many runners don't compete in their first marathon until they have been running well over a year.

10. Do you have a sense of adventure? Running the same route for weeks on end may get a little boring after awhile, however, if you are comfortable with taking a different turn or visiting a different park, chances are you will be able to keep your run interesting.