The ultimate rundown for new runners

Just start running. You have the idea now, you have some motivation, and you have a goal; to start running. Nobody says that you need to be perfect. If you only have time to run 1 time per week, then run 1 time per week (4 times is more ideal) but you have to start somewhere. Slow and steady wins the race. Don't over do yourself or you will get an injury. It has happened to me multiple times. I suggest starting with 1 mile. If you can't run 1 mile, split it up into 4 sections (.25 of a mile then walk .05 of a mile or 30 seconds). Span your length of time per run or distance per run over a few months, work your way up slowly but surely. YOU GOT THIS. Don't give up. I promise there will be set backs, but the real success is when you can catch yourself and get back on track.

What to do if you feel pain while running?

1. Slow down

2. Stop and stretch (make sure your stretching for at least 5 minutes before and after each run!).

3. Give yourself some rest days

4. Ice

5. Fix your form or buy new shoes. A lot of times knee pain can be from strictly how you land per step or your shoe support/design.

6. Strengthen your core muscles and balance muscles. Its a good idea to have general strength so you can strengthen the weaker muscles (typically synergists or stabilizers) that get over rode by the bigger stronger ones (agonist prime mover muscles).

7. Camps? Take some deep breaths. Try to push through it. Know that cramps can come from lack of oxygen, removal of toxins from your body, and eating/drinking too much before running. If it is too intense, walk 1 minute.

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