Some important tips to start a running program

Here are some important tips to start a running program and staying with it from Jennifer Van Allen, who run 49 marathons and is the co-author of “Runner’s World Big Book of Running for Beginners”

Do it your own way

There are some nonnegotiable when you first hit the road: Start slowly and finish strongly, never run through pain, and invest in running shoes and replace them before they wear out. But the rest is open to individual interpretation.

Don’t undo your roadwork at the dinner table

It’s really easy to get into a cycle of entitlement eating, forgiving in treats and eating back the calories you burn running. Keep in mind most people overestimate the number of calories they burn and low-ball the number they swallow.

Follow the 10-minute rule

The first 10 minutes of any run are going to feel tough. You will probably feel stiff, achy, tired and ticked off. That is a natural part of transitioning from being sedentary to being in motion. If you keep pushing your body forward — even if you’re walking — your weariness will soon originate into exhilaration.

Learn the difference between good and bad pain

 Running is not going to feel comfortable or easy. Not in the first few weeks or even months. But any pain that persists or worsens as you run or after you’re done is something that deserves at least two days of rest and possibly consults to the doctor.

Take your run like medicine

The hour before a run is tougher than anything you will encounter out there. Before you go, a flood of excuses will threaten to get between you and the road. But if you don’t take care of your body, it will not take care of you.

Go with the flow

The state of your work, family and social life will have a huge impact on how much time, emotion, energy and interest you can bring to running, and what you need from it. Keep setting new aims that work well with your lifestyle and your state of mind.


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