Hit the Road
With new shoes and a schedule, you must consider surfaces. While you might be stuck with whatever running surface is available to you, such as concrete sidewalks, it might be worthwhile to find an alternative. Here's what you need to know about the pros and cons of various running surfaces.
Every run should begin with a proper warm up. Starting with a brisk walk for at least 5-10 minutes will allow your heart to get pumping and the blood to start flowing to the muscles. Warm ups and cool downs are very important to integrate into your program and should not be skipped. Warming up allows the heart to slowly elevate and get the blood flowing to the muscles while cooling down allows the heart to gradually return to a slower rate.
It isn’t too unusual for a new runner to hit the trail too fast, too soon. This may be one reason many new runners give up very soon into their program. The problem is they do not allow time for their body to adapt. Runners might find it beneficial to use a heart rate monitor to make sure they are not running too fast or too slowly. The Rate of Perceived Exertion (RPE) scale can also be used to determine intensity of training.
It is very important to follow your running schedule especially if you have no previous running experience. Rushing the process will increase your risk for injury and/or burnout. However, you can repeat a week or two if you are not ready to advance. As a runner, it is essential that you listen to your body. This means if something does not feel right, it is best to slow the process.
You do not have to run, walk, or run/walk every day to be a runner. As important as running is, it is even more important to allow good recovery, especially as you get older. Recovery—not the running itself—is what helps your body adapt to running, so make it a part of your regular schedule. In fact, most running coaches recommend no more than 3-4 days of running per week max. Doing some nice cross-training activities, such as strength training, yoga and your old standby, walking, on your non-run days will allow for good recovery while not overtaxing the body. After all, your goal is to be a lifelong runner—not a once-in-a-lifetime runner.
So what are you waiting for? Head out the door and see where your feet take you!