I want to take up running but don't know how...?

Question

I want to build up my endurance and take up running as a sport but I honestly do not know how to start.

I really SUCK at running in general and I'm pretty self-conscious about running in public.

Also the distance thing, I can't tell how far I've ran? Especially since people will say you should run 1 mile (1km and 600m or something) everyday?

Any help on how to approach running?
Also, do you really need the expensive running shoes?

Answer 1

Running is a great sport! And you really shouldn't be intimidated because you don't need to be fast or skilled at all to have fun with it.

To see how far you run, you could buy a pedometer, they are pretty cheap but I'm not sure how accurate they are either. You can go to http://www.mapmyrun.com/ and use it to see how far you go if you are running on the street. There are a bunch of other sites too.

And you don't even have to measure your running in miles if you don't want to. Its fine to think about it in terms of minutes. Like going for a 10 minute jog, 20 minute run, etc.

As for shoes, if you are just planning to be a casual runner your shoes don't have to be expensive. You could probably get a good pair for $30-$50. But think about it: shoes last 6 months or more, and you don't need any other equipment for running. So if you can spare some more money for better quality shoes its really a pretty small cost when you look at it over all. Other sports require large investments for lots of equipment but not running!

The best way to get good shoes is to go to a sports store or running store and try on many different kinds and styles. Look for the ones that feel the best on your feet and don't just buy the ones that look good.

Now for the actual running! If you have a treadmill or elliptical machine those are ok for running, but i really prefer going outside. Find a park or a forest preserve near you. At my town's forest preserve, there are over 10 miles of trails, with pretty scenery and they are not very crowded at all. No one has to see you running!

So start off slow by running every other day. Just jog at a slow pace and try to keep it up and not walk. Aim for 10 minutes. If you get to the 10 minute mark and are still feeling strong, run for 15 or 20! Do whatever you feel comfortable with. If you do that for a week and feel pretty confident about it, increase your time for the next week of running. You can also add another day of running too. I would suggest going 4-6 days per week. Gradually add time to your runs. If you increase by 5 minutes every week or two, you should be running miles by the end of the summer!



EDIT: If you are a vegetarian, then you just have to make sure you are getting enough protein and iron, which usually come from meat. If you eat beans, peanut butter, dairy and eggs (if you can), that that should be fine.

If you want to start out by walking and jogging, go ahead. But I always find that if I start walking during a workout, I can't push myself to start running again. So I try to run the whole way even if it's hard. If you are able to stop to walk only for a short time and can get back to jogging easily, that's fine too. Starting out by walking will ease you into running more gradually. If you do, you should try to jog your whole run after a few weeks.

Answer 2

I think you have made a great choice to decide to pick up running. If you really want running to be an everyday thing for you it is going to take lots of dedication and even more patience. Endurance does not come overnight, you get out of running exactly what you put into it. Do not be self-conscious about running everyone has to start somewhere. The only people that are going to judge you are those who are too lazy to get out and run themselves so it doesnt really matter what they think anyways.



If you want to know how far you ran or you want to map out a route go to the the (1st link) and click on create a route, then you should be able to figure out the rest on your own. I use that all the time and it comes in handy alot.



As far as how to approach running.... I can go ahead and tell you its going to suck at first specially in the heat (I would recommend running before sun up and after sun down if at all possible) but just keep at it because you will find it starts to get easier and easier then pretty soon you will feel bad if you dont run. Dont worry about how fast you are going at first, your goal should be to complete the run and that is it. Runnersworld(link 2) has got heaps of info and training plans for beginner runners such as yourself so go check that out.



No you dont need expensive running shoes. You can get a great pair of running shoes and pay at most $70. You should check out runningwarehouse (link 3), they have a great selection of shoes. Your best brands are going to be asics, brooks, new balance, and nike. My personal favorite shoe is Nike Pegassus but I really like Asics too. One more thing stay away from the Nike Shox hype, it is a horrible running shoe just ask any experienced runner.



Hope this helped and good luck in all your future running endeavors.

Answer 3

if you have weak joints then running with cheap shoes could end up backfiring on you as you start increasing the number of miles you run each week. to be honest I pulled a tendon because I didn't have sneakers that were right for my foot and I was running constantly until I got hurt and that made it so I wasn't allowed to run for a month. So I would really spend 60-100 bucks on a pair of really nice shoes. make sure that you have them check your: foot pronation and arches to fit you properly to avoid injury setbacks! Plus nice shoes give you confidence! Wear some running gear that makes you feel more athletic so you'll be less shy running around town.

Answer 4

go to www.coolrunning.com they have a program call from a couch potato to a 5k, it works up gradually with a walking and running combination... you can also use a site called www.runthere.com and map out your course before or after you run. No you do not need expensive running shoes but you need good ones, there are a lot of running stores that can analyze your running gate and recommend a shoe for you. But the shoes is the most important piece of gear you need when it comes to running to avoid injury.

Answer 5

Hey! I'd start with a mile or so the first week, then work up to 2 miles, 3 miles, and so on.

Don't worry about people seeing you while running....if they don't like what you look like while you run, that's their own problem. you don't see THEM out there running :)



To figure out distances, visit mapmyrun.com and click on "create new". just click along the streets and it'll show you how far you've run.



you don't need expensive running shoes at first...i've gotten decent running shoes at outlet stores for about $20-30...but if you get into running and you really like it, then you can invest in a nice pair of mizunos, nikes, or asics. it's best to going into a store made especially for running shoes and they can observe your running style and what type of shoe is best for you.



best of luck and have fun! :)