The First of Many Miles

This is the title of the first chapter in Amby Burfoot's Complete Book of Running. It started off with this:

All running programs for beginners are the same. They move you from walking, which anyone can do, to running, which anyone can do if they have the determination. The difference between walking and running isn't speed or biomechanics. It's determination.

If you have the determination to stick with the following program, you'll soon be a runner. Trust me. It won't be long before you learn that I'm right.

This is a good list of "Do's and Don'ts for Beginners":

1. Don't begin a running program without a full medical exam.

2. Don't attempt to train through an athletic injury.

3. Do dress correctly.

4. Don't run in worn out shoes.

5. Do tell someone where you'll be running and when you expect to return. Carry some identification and money (and mobile phone).

6. Do some light stretching exercises prior to your run/walk to reduce muscle tightness and increase range of motion. Do even more stretching after the workout.

7. Do watch out for cars and don't expect drivers to watch out for you.

8. Do include a training partner in your program.

9. Don't wear headphones when running outside.

10. Don't run in remote areas, especially if you are a woman. Don't approach a car to give directions, and don't assume all runners are harmless.


I also find the section on "Watch out for the bug" interesting:

With the very exception of the very beginning of your running program, the next most dangerous time for a novice runner is just after that first race - especially if the initial racing experience is a successful and enjoyable debut.

The danger, of course, comes from being bitten by the racing bug. The temptation for some runners is suddenly to race every weekend, but this multiplies the possibility of injury or burnout.

Along the same line, beware of "marathon fever." Some novice racers run a couple of local 5-k events and flush with excitement jump right into training for a mega-marathon. Resist the temptation. The marathon has been around since the ancient Greeks. It will be around when your running has progressed to the point that your first marathon experience can be an enjoyable run. It doesn't do you any good to enter a marathon that reduces you to a survival crawl punctuated by self doubt and tagged with the postscript "I'm never running one of these things again!"

The chapter ends with this:

The key to success with a running program for beginners is to start slow and stay slow. Speed kills. Don't even think about it. Patience rewards, so stick with it, stick with it, stick with it.