New Runners

So, you've bought that pair of running shoes, maybe rented Chariots of Fire or Without Limits, now what?
WHEN
My first suggestion would be to consider when you can run. Do you have enough time during lunch to do a run for 30 minutes, take a shower and get back to the office? Then for you new runners, I suggest doing this on Monday, Wednesday and Thursday if you like to eat out on Fridays or on Friday if you don't. If you can't run during lunch, can you run near your home early in the morning or at night? Then if the answer is yes, then try for 2-3 runs a week. On the weekends, you can do a longer run.

WHERE
In a perfect world, (or in East Africa) runners could do all of their running on dirt roads. Dirt provides plenty of cushion making it easier to avoid injury. In the western world, access to trails can be limited. But, everyone lives near a place where you can run on grass, parks or schools are the most common. Grass is a great place to work on your form and do your speed work. Because most of us have to run on concrete, try to plan your route where there are the least cars and stop lights. Nothing is more annoying than getting into a groove (can you hear me Stella?) and having to wait for a light to change. You new runners, you now know why those crazy people are jogging in place or jumping up and down while they wait for a light. Don't laugh, you'll be one of those soon.

HOW MUCH RUNNING

For the first few months, your focus should be on how long your runs are and not how far your runs are. Strive to run for 20 minutes, turn around and run back home. Don't worry about speed, focus on a steady pace and your form. A coach can help with your form and your gait. (gait is how your legs work while running) Form and gait is important to avoid injuries and increase efficiency which results in more speed.

IS IT OKAY TO WALK?

Yes, when you are first starting out, mixing running and walking is fine. As you do more runs, try to decrease the length of your walks until you can run your route the entire way.

WHY AM I STILL FEELING TIRED AND WEAK DURING MY RUNS EVEN THOUGH I'VE BEEN RUNNING FOR A MONTH?

Your body doesn't get stronger when you are using it, during a run etc. It gets stronger while you are recovering or resting. Mixing workouts and recovery is crucial for every runner, from beginner to elite. So tell yourself from now on, I'm not being lazy, I'm recovering from my workout!!!

FINAL THOUGHTS

All runners have gone through the "Trial of Miles." It is what binds us, what allows us to respect each other as we pass by or after a race. The clock does not lie, a 17:00 5k is better than a 30k, but when you run a 17:00 minute race, you won't look down at the racers who finished behind you because you've both been throught the trial. It's one of the things that makes running a great sport, treat other runners and the sport with respect.