This is a personally run site. It is not TSA sponsored. There is no posting of any SSI/FOUO/PII on the site.

Getting Started

New to running? So am I!

As a beginner runner, you may have a lot of questions and if you haven't run seriously before, you probably don't know exactly what to expect from your running.

Mental hurdles usually are more overwhelming than physical ones. Overcoming mental hurdles - fears about being too out of shape or too slow - is the hardest part of getting started.

Visit your doctor for a full checkup to make sure there are no health problems that could affect your ability to begin running. Once your doctor has checked you out and given the go-ahead, lace up your shoes and hit the pavement.

To stay comfortable and injury-free, choose running clothes and shoes wisely. Shoes can play a major role in keeping you running strong. Buy good running shoes. It's worth the investment.

Always buy your running shoes in the evening and have your feet measured every time you buy.

Visit a specialized running store for expert advice. They will determine your foot type and the type of running shoe you should wear. I believe that a beginning runner needs to buy the best shoe possible.

It is important that you do not try too much too soon. Start right and you will enjoy running and keep enjoying it for a long time.

Walk first. If you haven't exercised much before, start out with a few days of walking, then transition to a mix of running and walking.

Start slowly. Run a little, walk a little. Don't push yourself too much too early.

Start out by running for one minute and walk for several minutes. Move at the pace in which your body feels most comfortable.

Once it becomes too easy, run for two minutes, then walk for four minutes.

Keep up that routine until you are ready to move minutes from walking time to running time. Run for three minutes and walk for three, run for four minutes and walk for two.

As the weeks progress, you can gradually increase the amount of time running and reduce the amount of time walking until you can run comfortably without taking a break.

If you haven’t been exercising, first spend several weeks running and walking until you can run for 10 minutes.

Take it slow and easy as you start to run regularly. The secret is to start slowly.

Also remember to make time to worm up and cool down. Both are very important.

Warming up will make each run feel easier and help avoid pulled muscles. A proper warm-up begins with walking to ease your body into a comfortable running rhythm. Consider walking briskly for five minutes, then gradually ramp up to your running pace.

When you finish your run, resist the urge to stop suddenly. Instead, walk for another five minutes to cool down so that you can bring your heart rate down more gradually.