Perhaps you're a woman who has found her way to this website because you want to become a runner. If so, welcome! You'd be hard pressed to find a warmer, more enthusiastic group of athletes than women runners. Don't believe for a second that all women runners are small, sleek, gazelle-like creatures. We come in all shapes and sizes, speeds and distances, ages and attitudes. Our commonality is an appreciation for the physical, mental and emotional benefits that running brings to our lives.
So you want to start a running program of your own? Very few athletic endeavors could be easier to take up. You can run outside in almost any weather or inside 365 days of the year. Running can be enjoyable morning, noon or night. You can run alone or with a group, on the roads or on trails, at your local track or around your block. Unlike skiing you almost never see a new runner fall down in a heap or slam into another runner. Unlike mountain climbing, runners can conquer the flats or the slopes with almost no personal risk. And running shoes are much less pricey than, say a kayak or a golf membership at the local country club. And most important of all, running can be a whole lot of fun.
Health & Injuries
Health & Injuries
 |
aerobic exercise program, a woman should get the go-ahead from her physician. Once that's taken care of, a good pair of running shoes is essential. Since this is the one piece of equipment that will be key to your enjoyment and performance, you should have you shoes fitted by an expert. If at all possible, a specialty running store is the place you should go to buy your first pair of running shoes. The help you get there will be invaluable. While there are many on-line sites available from which you can purchase shoes, only a specialty running store is going to take the time to examine what kind of shoe best matches your running gait and your needs. If you want more information about shoes, be sure to check out our Shoe Reviews here on the RT website, as well as some of the shoe articles written by our resident Shoe Guy, J.D. Denton.
Specialty running stores are also a great place to check out running apparel. Besides shoes, the only other piece of gear that is a must for most women is a sports bra. The rest of the gear is up to you. You can get as plain or as fancy as you want. You can run in your college gym shorts and a t-shirt or you can check out technical running apparel and see what might be right for you. There are fabrics that wick moisture away from you, fabrics that prevent chafing, fabrics that keep you warm in the winter and cool in the summer, solid colors and wild prints.
While you’re at the store, you might want to ask about local running clubs or group runs. Many cities and towns have clubs and groups that meet regularly to put on road races, do track workouts or run clinics. Running clubs are a terrific resource for beginners. Finding a group of like-minded beginners may well be the key to starting a successful running program. To locate a running club in your area you can go to our list of clubs on the First Boston Marathon? Heres What to Know page, or visit the Road Runners Club of America web site at www.rrca.org.
How to Run Twice a Day Without Injury
1. Running Times Club Links. Not only will this help pass the time, working out with a friend can help keep you motivated. It’s a lot harder to blow off a run if you know there is someone waiting in your driveway. 2. Shoes & Gear. Treat your body right while your asking it to perform. This is a great time to examine you eating habits. Make sure you fuel your body with carbohydrates, protein and plenty of fruits and vegetables. Keep sugary snacks to a minimum. And remember to drink lots of water. 3. Advertisement - Continue Reading Below During your first few weeks of running, it is always a mistake to push yourself too hard. If you can’t carry on a conversation while you run because you’re out of breath, you’re running too fast. Slow down and try walking for a while. 4. Eat to Run. When you start out, it isn’t important how far you run. Set a time limit during your first weeks; for instance, running for 30 minutes three times a week. You’ll notice that some days you feel great and others just putting on your running shoes can be an effort. Your energy levels will be affected by the amount of sleep you’ve had the night before, the problems you’ve dealt with at home or at the office and what you’ve had to eat or drink. 5. Other Hearst Subscriptions. Whether you use an official running log, a computer diary or a composition book, record information from your runs. Write down where you went, who was with you, how long you were out, what the weather was like and how you felt as you ran. This log is a good place to record the food you eat as well.
6. The Starting Line. No matter how great they feel, resist the urge to wear your running shoes when your not running – at least not your latest pair. After a run, loosen the laces, pull the tongue out and let your shoes dry thoroughly. Keep a record of how much mileage is on your running shoes, either in your log or with a permanent marker on the inside of your shoes. You should get new shoes after 350 – 500 miles, even if they still look new. After you retire them from roadwork, you can wear them to the grocery store or soccer practice.
7. Set Goals. Realistic, achievable goals are a great way to keep your running fresh and fun. Is there a 5K race near you this summer? You can start training for it now. This website has a list of Women’s only Races that would be a perfect place to see if racing is for you. For additional advice on choosing and running your first race, be sure to check out What Me? Run a Race? No Way! on this website. If racing doesn’t appeal to you, you might set a goal to run five miles by the end of the summer.
8. Avoid Running Too Much, Too Soon. Be careful about how much you add to your time or mileage as you improve. Remember the following rule of thumb: never increase your running by more than 10% per week. If you are running for 30 minutes three times a week (90 minutes), the next week, don’t add more than three minutes to each run. If you are measuring in miles, the same applies. If you’re running 2 miles five times per week (10 miles), the next week each run should not be longer than 2.2 miles.
9. Run Safe. Run on sidewalks or facing traffic. Don’t wear headphones when you run outside. Avoid deserted roads. Carry identification when you run. Use common sense.
10. Have Fun. The benefits of running go far beyond physical well-being. Running can make you look good and feel good. Remember – "A fit woman is a powerful woman.®"
