How to Get Started Running

When I first decided to start running, back in college, I was in no shape to just go out and start running for any long period of time. I needed a proper program to help me get started. I wasn't the first person to...run into this issue before and I wasn't the last. I've had friends and family in the past asked me how to get started with running and I always point them in the same direction: 'Couch to 5K'.

Before I say more, if you are looking to begin a serious exercise regiment, the best advice to start is to see your doctor and make sure you are generally healthy enough to be putting additional stress on your body. I am just a dude who likes running, not a health professional. My advice is based on my own personal experience and the experience of the runners I talk with.

The 'Couch to 5K' and programs like it are designed to get your average couch potato up and in running shape, with the end goal of running a 5K (or at least for 30 minutes straight). The program spans eight weeks, running three days a week, and the sessions are ~30 minutes each. Each day builds upon the last, splitting walking and running. The early weeks are base building sessions that get you use to moving for 30 minutes at a time, with a few 60 second long sessions of running. As each session and week goes by, the time spent walking shrinks and the time spent running grows.

One of the more popular programs, the 'Official Couch to 5K' program (produced by 'Zen Labs'), has an app that you can use during the runs and it will prompt you when you need to run, walk, etc. You can use it while you play music too! This makes the whole program very easy to follow along. Here is the Android and iPhone links to that app. Originally, I used a program from Runner's World (which I cannot find online any longer). Now, I currently use the 'Zen Labs' app for the convenience.

The nature of this program makes it a great option to ease yourself into running and prepare your body for the physical stress of running. In my case, I'm doing it to be easy on my knee and slowly build back up my mileage from last year. On this topic of easing in, keep this in mind: Be sure to do the whole program. If you get started and feel like it is too easy, I strongly urge you to keep with it. The purpose is to get your body used to the new exertion. Take it easy and enjoy the progression from week to week. It will get harder as you go and you can rest easier knowing you took the time to do it right.

The 'Couch to 5K' can also be a great program to use to get your dog into running shape with you. I do stress that, like I mentioned with the doctor, you take your pet to the vet and make sure they are healthy enough to begin a running routine. Dogs can make great running partners and its great exercise for them, as well as good fun to get out of the house. I love taking my dog Chief out and now that we are in the routine, he is ready and waiting for me to pull out the collar and leash on the morning of our running days.

Now, if you are interested in taking on a program like this and its just a matter of starting, take any of the stirred motivation you have right now and sign up for a 5K that is roughly 8 weeks from now. Spend some money on it. Part of your brain will tell you that you need to do it now so that you aren't just throwing money away. You can find local races in the US here.

This is a great program and a lot of people have had real success with it. Whether you use it one time and cross '5K' off your list of things you wanted to do, or move into further distances like 10K (there is an app for it too!) it can help get you started in the right direction. A great community for this program can be found on reddit, where people post daily training updates, progress reports, and encourage each other in their achievements and struggles alike. Of course, I also love to talk about running so you can always message me on Google+, Facebook, or Twitter.

Check back next week for another tracking update!