New runner's guide

So, you've decided to get out there a give running a go, get fit, maybe lose a little weight and maybe even try a local 5k run at some point in the near future, and you need to know where to begin. It may seem a daunting task, especially if you're struggling to make it to the end of the driveway without keeling over from a coronary. Never fear, it's not as hard as it looks ( I promise! ) Here are a few tips to get you started :

First things first - go see your doctor and make sure you're fit enough to begin a running program. Most people will be fine but of course you want to rule out any health problems before you begin.

Next, you'll need a decent pair of running shoes. I can't recommend a particular brand that works well for everyone, but you're most likely better off sticking to the major brands, Nike, Adidas, Asics, Saucony, New Balance, Brooks, Reebok and Mizuno all make shoes well-designed for running. Specialty running stores such as The Runner's Shop or Running Room can be helpful as they are staffed by runners and can give you some personalized advice. Don't, however feel that you need the most expensive pair on the shelf, often price is not the best indicator of value and you most definitely do not need all the bells and whistles, just a good, solid, well made pair of shoes.

As for running gear, if you live in a warmer climate, all you need is a pair of shorts and a T-shirt. For winter running you'll need an insulated track suit with gloves or mittens and a warm hat. As with shoes, there are a wide variety of products out there, for your personal needs, visit your local running or sports store and you can get outfitted. You'll want to avoid cotton products as much as possible as they hold in moisture and can cause chafing.

Beginning runners probably don't need items such as heart rate monitors, GPS devices, etc., though some runners swear by them. When you're just starting out you'll want to keep things simple. A watch with a stopwatch function to time your runs can be very helpful.

Ok, you're ready. Now how to begin? Well, as the Nike ad says, "just do it," but here are a few things you'll want to keep in mind:

i) Go slow. You don't want to go charging down the driveway, only to run out of breath before you reach the first lamp post. At first the key to improvement is increasing the distance of your runs and developing endurance. Speed will come later after you've built up your stamina.

ii) You don't need to run to the very depths of exhaustion to get a good workout. It's always best to finish a run feeling as if you could do more. People are sometimes confused by the no pain, no gain mentality and think you need to really make it hurt to get a training benefit. The truth is, you will benefit far more from day to day consistency than from short, violent workouts.

iii) Try to run a little every day, rather than doing a lot one day and then taking a couple of days off. It's far easier to develop the running habit by running a little bit every day. If you put it off one day, it's all the easier to miss the next and then the next and so on. Occasional rest days are fine, but in general it's best to plan to run every day unless you absolutely can't.

iv) Expect a little soreness in the beginning. It shouldn't be major pain, but you will get a little muscle and perhaps joint soreness in the first few days and weeks of your running career. This is normal. If you feel any serious pain, then stop and consult a doctor before continuing. My rule of thumb is that if you get some soreness that gradually goes away as you run, or at least gets no worse, then it's ok to continue running on it. If you have pain that gets worse as you run, then stop immediately and seek treatment. Icing sore spots after a run can help a great deal.

v) Find a running partner. It's much easier to get out the door when you know you have someone waiting to join you, and the conversation will make the run go by faster and with less effort. You could also join a local running club if you have the inclination. Often you can get some good coaching and advice from your fellow members.

vi) Don't try to increase you speed or distance quickly, give your body time to adapt to the new stress you are placing on it before you attempt to add to that stress. Being a better runner takes time and consistency, but you will improve, probably well beyond your expectations if you proceed in a patient, intelligent manner.

vii) Keep track of your progress, write your daily run down in a diary or on a calender and keep track of how far and how fast you run, and possibly your weight if weight loss is a goal. Over time it will be exciting and extremely motivating to track your progress and see how a distance that you once thought was impossible to run is now just an easy jog.

Most importantly, have fun with it. If you enjoy what you're doing, you will be far more likely to stick with it and to reap the benefits of being fit and being an athlete!

Good luck, and happy trails!!