Running: How to get started

Spring is starting to show its face here in Iowa, and with this great changing of the seasons comes the natural desire to become more active, especially outdoors. 'Tis the season for 5k's and other outdoor events that offer a fun way to enjoy the warmer weather. Lately, I have had a few people approach me (Amber) with an interest in beginning a running program. So, I thought it appropriate to offer a little information and encouragement on how to begin an activity that can be pretty intimidating to many people.
Let's start with the obvious: the word running may be defined as moving or proceeding easily or smoothly. Okay, I get the moving and proceeding part but, c'mon, easily? Smoothly? Even as someone who runs on a regular basis, I would hardly consider including the word "ease" in my description of the word. Running is hard work but, nevertheless, very rewarding. If you are someone who is looking for a way to ease into a running program and just aren't sure where to start, here are a few tips:

• Make sure you have a good pair of running shoes(the entire experience will be negatively affected by attempting to run in your hiking boots:)
• Start SLOWLY. Even if you begin your program by walking all or most of the time, you have to start somewhere. Once you have the routine down, begin to alternate short intervals of running/jogging with walking and gradually increase your time spent on running until you reach your goal.
• Aim for about 30 minute sessions at least 3-4 times a week.
• Set a goal. Whether it is being able to run 1 mile without stopping or to compete in a 5k, 10k, or half-marathon, make sure your goal is reasonable and achievable.
• Make sure to drink plenty of water! Dehydration can make you feel sluggish and sabotage your entire run which will probably cause you to become discouraged and less likely to continue with your routine.
• Have fun! If you simply aren't enjoying the act of running, don't force it! Listen to your body and take a break when you need it.

Now that you have the basics, here is a link you may want to visit for some area 5k's and other races: http://www.fitnesssports.com/. Good luck and remember, have fun!