age is really just a number

How to get started running!

It’s the New Year and the beginning of a new decade. I’ve had lots of people reach out and say that their New Year’s resolution is to start running. So, of course, the question they all are asking is how do you get started?

Honestly, you have to walk before you run, and you don’t need any fancy gear except a good pair of shoes to get started on your own personal transformation to becoming a runner.

Let’s start with the basics. If you are a woman, please go to titlenine.com, your local Athleta or running store and get fitted for a decent sports bra. This, in my opinion, is even more important than your running shoes. You want a high-impact sports bra that fits.

Second, you want to get fitted for a great pair of running shoes. You can stop by Healthy Steps at my Grapevine or Keller locations and get measured by our shoe fitter, or stop by your local running store. In my blog, there is a shoe list that categorizes shoes for different types of feet. If you have a relatively normal foot, then the Brooks Adrenaline GTS (Go To Shoe) is a good place to start.

Socks are important as well. A decent pair of wicking socks, preferably Coolmaxx or dry weave are a good investment.

A relatively inexpensive running watch is a nice perk, or if you have an Apple watch there is a great running GPS feature. Fancy gadgets are not needed, a simple stopwatch with intervals will do.

Lastly, a water bottle that you can hold your hand is also a good idea. You can get these at any running store, sporting goods store or on Amazon.

So now that we have our gear, lace up your shoes and let’s get started!

It’s day one!

The 8-week training program that follows is meant to take you from day one to a relaxed 30 minutes run. It has more walking and running, but it is a safe gradual increase that will not beat your body up. It is important to only compare yourself to the person that you were yesterday, and not to compare your day two to someone else’s day 200. Stay motivated by keeping a journal of the process. Our goal is for you to be able to run about 2 miles nonstop in approximately 30 minutes. That takes you from non-runner to newbie runner!

Just a couple of other tips. Schedule your runs for the entire week and put them on your calendar. Think of it as making appointments with yourself. Also, remember that you will have good days and bad days. Weather can be an issue. It’s okay to cross-train in bad weather, but make sure you do something each day except the rest day.

One safety tip is important. If you have been out of shape most of your life, are over 40 years old, or more than 50 pounds overweight; please consult your physician before starting any exercise program.

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	Run 1 min Walk 2 min Repeat x 10	Walk 30 min easy	Run 1 min Walk 2 min Repeat  x 10	Walk 30 min easy	Run 1 min Walk 2 min Repeat  x 10	Run 1 min Walk 2 min Repeat  x 10	Rest
2	Run 2 min Walk 1 min Repeat x 10	Walk 30 min easy	Run 3 min Walk 1 min Repeat  x 7 Run 2 min	Walk 30 min easy	Run 4 min Walk 1 min Repeat  x 6	Run 4 min Walk 1 min Repeat  x 6	Rest
3	Run 5 min Walk 1 min Repeat x 5	Walk 30 min easy	Run 5 min Walk 1 min Repeat  x 5	Walk 30 min easy	Run 6 min Walk 1 min Repeat  x 4 Run 2 min	Run 6 min Walk 1 min Repeat  x 4 Run 2 min	Rest
4	Run 8 min Walk 1 min Repeat  x 3 Run  3 min	Walk 30 min easy	Run 9 min Walk 1 min Repeat  x 3	Walk 30 min easy	Run 10 min Walk 1 min Repeat  x 2 Run 8 min	Run 11 min Walk 1 min Repeat x 2 Run 6 min	Rest
5	Run 12 min Walk 1 min Repeat x 2 Run 4 min	Walk 30 min easy	Run 13 min Walk 1 min Repeat  x 2 Run 2 min	Walk 30 min easy	Run 14 min Walk 1 min Repeat  x 2	Run 15 min Walk 1 min Run 14 min	Rest
6	Run 16 min Walk 1 min Run 13 min	Walk 30 min easy	Run 17 min Walk 1 min Run 12 min	Walk 30 min easy	Run 18 min Walk 1 min Run 11 min	Run 19 min Walk 1 min Run 10 min	Rest
7	Run 20 min Walk 1 min Run 9 min	Run 20 min Walk 1 min Run 9 min	Run 22 min Walk 1 min Run 7 min	Walk 30 min easy	Run 24 min Walk 1 min Run 5 min	Run 25 min Walk 1 min Run 4 min	Rest
8	Run 27 min Walk 1 min Run 2 min	Run 20 min Walk 1 min Run 9 min	Run 28 min Walk 1 min Run 1 min	Walk 30 min easy	Run 29 min Walk 1 min	Run 30 min	Rest celebrate