Monday, June 1, 2009

Rules and Tips for the New Runner

Hi again,

I've decided that my official first day of 5K training will be Monday June 15, 2009!!

More information from my 5K running/training research.

There are a few basics beginning runners should know when getting started. Below are a few tips to get you off and running.
  1. Schedule Time to Run: Go ahead and include time in your daily schedule to run 3-5 days per week. For me, it will be 20-30 minutes Mondays, Wednesdays and Fridays every week until race day (Oct 4/09)
  2. Set Goals: Many beginning runners want to lose weight, have more energy, and/or look better. Go ahead and set a specific goal to run a 5K or other race at some point for example; it should help you stay motivated. My one main goal is to FINISH that 5 K in October (even if it takes me 2 hours and it might)!
  3. Get New Shoes: Visit a local running store and tell them you are a beginning runner looking to find the right shoe. I’m not talking about a large chain shoe store at the mall, rather a specialty running store operated by runners who will know how to get you into the best shoe for your foot. I visited the RunningRoom and purchased a new pair. They were so helpful and knowledgeable!
  4. Keep a Journal: Use a journal record your runs. This is a great way to monitor your progress and help keep you motivated. That is the purpose of this blog!

  5. Eat Like a Runner: Runners need nutrition for fuel. Be sure to pay attention to nutrition. Important to maintain a healthy, balanced diet. I will just continue with my current meal plans!

  6. Drink Fluids: Drink plenty of water following your runs to stay adequately hydrated. Again, I just plan to continue what I am currently doing...lots of water!!
  7. Be Sure to Stretch: Stretch after every run. I will attach a "runner's stretch routine" shortly!
  8. Practice Good Running Form: Your heels should hit the ground first. Get off on the right foot by using good form. Let the learning begin - Maybe our friend, Veg Next Door (former running coach from the running room) can share some tips to practicing good running form :) Thanks!

So those are some of the tips I've found on the internet and a couple of books. If anyone out there has some more tips and rules, please feel free to share in the comments. Thanks!

Until next time...

Joania (2KMINE!!!)


  1. Hey there,

    What kind of tips are you looking for? Maybe I can be a guest on your blog and provide some tips every two weeks or so. Interesting topics are: biomechanics (how to run properly), nutrition, shoes & clothing (what fun is running if you can't shop too?), safety, etc.

  2. Hi Veg Next Door!! Thanks for responding. Any tips you can provide will definitely be helpful. I think it's a great idea to make you a guest. I don't want to burden you with extra work, maybe if you could post something once a month (if you can do every couple of weeks, that would be awesome) but I appreciate whatever you want to do...even if it's only once in awhile. Those are all fabulous topics you mentioned and would be useful.

    Thanks so much for the support with this!! This is great!!!

  3. Sounds good. I'll start working on one and when it's done I can forward it to you for you to post. This will help you and your blog followers. So often people stop a running program because of a nagging problem that can be easily fixed.

  4. That's awesome Veg next Door..thanks so much for doing this!

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