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Start Running on the Right Foot

Did all the coverage of the NYC marathon get you pumped up to run? Let me help you avoid a few common mistakes people make when they decide to make running a part of their lives.

  1. Start with where you are now and take time to build up your strength and endurance. Coach Jenny over at Runner's Word says, "Gradually progressing from running with power walking breaks to continuous running is the single fastest way to progress without injury and with a smile on your face." Who doesn't want to smile while they pant?
  2. Don’t run aimlessly, have a plan. My favorite plan for beginners is the Couch to 5k routine from Cool Running. If that is too much structure for you, you can run until you are tired and walk until you are bored.
  3. Buy yourself some nice sneaks. Running is a very repetitive action and you want to cushion your joints as much as possible, so buy shoes made for running and don’t skimp. Plus, if you lay out the big bucks for shoes won’t you regularly run in them to get your money’s worth out of the shoes?
  4. Have a goal. It is a great idea to have a goal so you are working towards something. Pick something doable and motivating like being able to run continuously for 30 minutes or to run a 5k road race. You can find a race near you at
  5. Warm-up and cool-down. If you take care of your body, it will take care of you. Warm-up for 5 minutes with a brisk walk before you start jogging and take 5 minutes to walk briskly to cool-down. Sandwiching your run with a 5 minute warm up and cool down will help prevent injury and keep you out running.
  6. Source

Join The Conversation
almostloli almostloli 9 years
i do love running.. and investing on a good running shoes is a must :)
murmurkibbies murmurkibbies 9 years
I want to run, but it hurts my feet sooo bad! I bought new shoes and everything, it didn't help! :(
maryamrose maryamrose 9 years
I hated running with a burning passion. Everytime I'd try to run even a fourth mile I'd get massive stitches in my side and I felt like I was having an ear infection. In June, I decided (without much hope) to try Couch to 5k. It worked amazingly, and now I'm training for a half-marathon. I love running now. I can now run eight miles with a smile on my face rather than feeling like I'm going to die, which is big progress in just six months. About shoes - any running shoe will not work. Go to a specialty running shop and get a gait analysis done (free and quick, they just watch you walk barefoot). They'll fit you for the proper shoe, and you can probably find it for cheaper online. Good running shoes generally go for $75-$100.
foxytnns foxytnns 9 years
Where can I find the Couch to 5k podcast? I've looked on the Cool Running website but can't find it. I'd love to try it!
DeviousMuse DeviousMuse 9 years
I need to see stuff like this every day, as I'm the girl that has only done two 5Ks (both this year), and I've just set a personal goal of running a marathon next year. And I've always hated running!
Renees3 Renees3 9 years
I've become a blob since moving to the desert so I've been thinking about stating running or something jsut to get out and do something. I've always hated running, but I want to like it haha. Hopefully I can get motivated to get out there
Zandria Zandria 9 years
Great timing on this post! I've already resolved that I'm going to kick my workouts up a notch and become a runner (I recently wrote about my personal inspiration). Thanks for the tips!
Chicago2700 Chicago2700 9 years
I LOVE to couch to 5k podcast too! I just started and it makes it so easy to get motivated! I just started a few weeks ago and I love it. I never thought I could be a runner (I am a pretty big slow poke) and this really raises my confidence. Also, I love to fall weather!
hottpink hottpink 9 years
YAY! I am getting ready for the Country Music Marathon and half-marathon they have in Nashville every year. I usually run the half-marathon but this year I am going to run the full!!
Kate14909563 Kate14909563 9 years
I loved the couch to 5k podcast. it took me a little longer than the originally alotted time to finish the program but I wouldn't move on to the next stage until I was comfortable and confident with the amount I was running. I mostly want to become a better runner because I am the only member of my family who isn't a dedicated runner. It has always been something I have hated, so I figured how else can I improve my endurance, stamina, and overall fitness then starting from ground zero? plus I was getting bored with my regular routine.
latent latent 9 years
Running is something I actively loathe, I admit. That said, I've been thinking of adding it to my routine now that it's not blisteringly hot outside.
aimeeb aimeeb 9 years
This reminds me, I need some new sneakers.
Rigatoni Rigatoni 9 years
ah...i love running! <3
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