Regardless of your age, when starting a running program, one of the first things to consider is that every runner is unique, so your program must be modified according to your individual requirements, talents and commitment. Here are some tips, advice and an important checklist to get you started. Content originally published in Running Room's “Book on Running” by John Stanton.
Stop Procrastinating
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Plan and schedule your daily workouts. |
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Be flexible within your schedule. Just commit to completing the workout. |
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Be creative in planning your workouts. Use normal down time or waiting time to get
in that run, stretch session or cross-training session. |
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Read, listen to or watch someing humorous. A good laugh gets rid of most stress. The thought of my good buddy Nick Lees running a marathon in a tutu usually does the trick for me. |
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Vary your workouts. Running the same distance or course every day can soon lead to boredom. A little speed or some hill repeats will put some spring back into your stride. |
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Run with a buddy. You can motivate each other. |
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Imagine yourself in a race leading the pack that is 25 meters behind you. Push just a little. |
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In a safe area, put on headphones and listen to some music, a motivational recording
or a comedy. |
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Mix it up: change the time of day you normally run; run in a different direction; run a new workout; or read a great running book. |
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Best yet, run past a hospital to remind yourself how fortunate you are to have your good health. It is a fragile gift you must look after. |
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Savour each run because it is special in its own way. |
Goal Setting
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A daily goal to get out the door every day. |
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A self-acceptance goal to condition yourself to the acceptance that daily fitness is part of your lifestyle. |
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A performance goal for a season—either a distance goal, such as running a 10 K , or a time goal, such as breaking 45 minutes for a 10 K. |
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A dedication goal or a special goal for a season—something that will motivate you to continue training through out the year. Dedicate your year to the memories of a loved one, or dedicate your goal to proving you can do it when others believe you cannot. |
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A dream goal—a big race or special distance that seems just slightly out of reach but achievable. |
Top 10 Reasons People Take up a Running Program
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Stress relief |
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Weight control |
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Feeling of well-being |
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To meet people who share similar values of a healthy lifestyle |
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It’s a simple fitness program that can be done anywhere, anytime and with
little special equipment |
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Low cost of equipment |
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Positive self-motivation |
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Improvement of self-image |
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Pursuit of a specific race goal |
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The group’s positive peer pressure to stay motivated |
Assessing Your Running Fitness
Running is a strenuous physical activity. Seven questions from the Physical
Activity Readiness Questionnaire (Par-Q) will help you assess your readiness to start running.
Questionnaire
| 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? |
Yes / No |
| 2. Do you feel pain in your chest when you do physical activities? |
Yes / No |
| 3. In the past month, have you had chest pain when not doing physical activities? |
Yes / No |
| 4. Do you lose your balance because of dizziness or do you ever lose consciousness? |
Yes / No |
| 5. Do you have a bone or joint problem that could be made worse by a change in your physical activity? |
Yes / No |
| 6. Is your doctor currently prescribing drugs (for example water pills) for your blood pressure or heart condition? |
Yes / No |
| 7. Do you know of any other reason why you should not perform physical activities? |
Yes / No |
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If you answered Yes to any of the above questions, do not continue until you receive a doctor’s clearance. If you answered No to every question, you may be reasonably sure it’s safe to increase your physical activity.
For more great tips on starting a running program visit www.runningroom.com.
This article is for information purposes only and should not be construed as medical advice. Please consult your own health care provider.
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