Here are five questions frequently asked by beginning runners:
How fast should I run?
The short answer is: pretty slow! As a beginner, you will gain the most benefit from easy running, This is also called “conversational pace” because it means going at a speed that you can carry on a conversation while you run.
Don’t go too fast, because you are just getting started. You are still building your base endurance and strength. You will need a good base to be able to run injury-free for a long time. Later on you will be able to work on speed, if that is one of your goals.
How far should I run?
The question here is not how far to run, but for how long. As a beginner, you want to focus on running regularly for a certain period of time. It doesn’t matter at all how far you go.
This is why following a program can help to keep you on track. You start by alternating walking and running for about fifteen minutes, and gradually increase the amount of time each week. You can find a good starter program here at Running Tips 4 All.
Is it all right to stop and rest when I am running?
Absolutely! No one expects you to be able to run for fifteen minutes solid when you are first starting out. It’s just fine to switch from running to walking. Then you can go back to running when you feel like it. However you do want to keep moving – try not to sit down, and keep walking if you can.
Most programs for beginners are set up to alternate between walking and running. As you progress in the program, you will discover that you are able to run more and walk less. But always remember the first question, and keep it slow!
Do I need special shoes or clothes?
For right now, if you have some sneakers and socks, pants or shorts, and an old shirt, you are ready to hit the road! However, having good running shoes is very important to your safety and comfort. So your first running gear purchase should be the right type of shoes for your feet. When you are ready, you should visit a specialty running shoe store, where they can determine your foot type and fit you with the correct type of shoes.
Is there anything else I should know before I start?
Stop if you feel pain! Running should not be painful. If you have any concerns or questions about your ability to run, you should discuss them with your doctor, especially if you have health issues such as heart problems or overweight. Be safe, not sorry!
Otherwise just take it one step at a time. Go easy, have fun, find a running buddy, and you will find that your enthusiasm will grow with each passing week.