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At
some point early on, a beginner learns that 99.9 per cent of runners
are pleasant, helpful people. This realisation usually dawns when
a beginner meets a veteran at a race or on a training run, and the
veteran starts sharing his or her enthusiasm for and knowledge of
running. That’s how runners are. And that’s why, for this
guide, we asked this question to a number of experienced runners
of various ages: what do you know now that you wish you knew when
you started? Whether you’re just starting out, or have been
running for decades, you’ll learn something from their answers.
Every
beginner asks at least a few of these questions at some point. Here
are the answers:
How
do I get started?
Start walking for an amount of time that feels comfortable - anywhere
from 10 to 30 minutes. Once you can walk for 30 minutes easily,
sprinkle one- to two-minute running intervals into your walking.
As time goes on, make the running intervals longer, until you are
running for 30 minutes straight. Beginner schedules.
Is
it normal to feel pain during running?
Some discomfort is normal as you add distance and intensity to your
training. But real pain isn’t normal. If something feels so
bad that you have to run with a limp or otherwise alter your stride,
you’re probably injured. Stop running immediately, and take
a few days off. If you’re not sure, try walking for a minute
or two to see if the discomfort disappears. If it doesn’t disappear,
consult your GP. More about injury.
Do
I have to wear running shoes, or are other trainers fine?
Running doesn’t require much investment in gear and accessories,
but you have to have a good pair of running shoes. Unlike all-round
trainers, running shoes are designed to allow your foot to strike
the ground properly, reducing the amount of shock that travels up
your leg. They’re also made to fit your foot snugly, which
reduces the slipping and sliding that can lead to blisters.
What’s
the difference between running on a treadmill and running outside?
A treadmill ‘pulls’ the ground underneath your feet, and
you don’t meet any wind resistance, which makes running somewhat
easier. Many treadmills are padded, making them a good option if
you’re carrying a few extra pounds or are injury-prone and
want to decrease impact. To better simulate the effort of outdoor
running, you can always set your treadmill at a one per cent incline.
Where
should I run?
You can run anywhere that’s safe and enjoyable. The best running
routes are scenic, well lit, and free of traffic. There also soft:
choose trails or smooth grass rather than roads. Think of running
as a way to explore new territory. Use your watch to gauge your
distance, and set out on a new adventure each time you run. Talk
to other runners about the routes they run. The more varied your
routes, the easier running will feel. More about running surfaces.
I
always feel out of breath when I run. Is something wrong?
Running causes you to breathe harder than usual, so some amount
of huffing and puffing is normal. Most of that out-of-breath feeling
diminishes as you become fitter. Concentrate on breathing from deep
down in your belly, and if you have to, slow down or take walking
breaks. If the breathlessness persists, ask your doctor about the
possibility that you may have asthma.
I
often suffer from a stitch when I run. Will these ever go away?
Side stitches are common among beginners because the abdomen is
not used to the jostling that running causes. Most runners find
that stitches go away as fitness increases. Also, don’t eat
any solid foods in the hour before you run. When you get a stitch,
breathe deeply, concentrating on pushing all of the air out of your
abdomen. This will stretch out your diaphragm muscle (just below
your lungs), which is usually where a cramp occurs.
Should
I breathe through my nose or my mouth?
Probably the latter, which will allow you to get as much oxygen
as possible to your working muscles. However, some runners breathe
through their noses during training runs, believing that this keeps
them more relaxed. Do what works for you.
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