So you wanna start running (maybe)...or are curious

So you wanna start running....And you aren't really sure how to start...  Here's my take on it.


Running is a pretty low-maintenance sport. You don't need a lot of fancy gear and equipment. But if you're planning to start running, here are some things to do and items that will make your runs more comfortable and safe.  

A few things to do and understand:

Physical - First, you need to head to the doctor for a physical.  You need to do this to make sure that running is something you are able to do.  Most people are fit enough to begin a run/walk program, but checking with the doctor is just a good idea!


Find Some Friends! - The NCRC Women's Beginner Running Program is just the ticket!  There are tons of plans for beginner runners on the Internet, but what could be better than sweating it out with friends!


Know That It Is OK To Walk - It is OK to walk!  In the beginning you are most definitely going to walk more than you run, and that is OK.  You will do more damage by thinking that you can just sprint through a mile with no trouble.  Using a run/walk method is perfectly acceptable and encouraged.  You will get to the point you can run longer intervals - I promise.


Know That You Will Be Slow - It is OK that you are slow too!  Do not worry about your speed.  Do not worry about the speed of others in your group or another group.  


Proper Hydration/Water -  It is important that you drink lots of water throughout the day before you run.  If you're running more than 30 minutes, it's important that consume water to stay hydrated. A general rule of thumb for fluid consumption during your runs is to drink 4 to 6 ounces of fluid every 20 minutes during your runs. If you don't have access to water on your running routes, you'll have to carry your own fluids with you.




A few things to purchase before your first run:

Running Shoes - Wearing old shoes or shoes that aren't right for your foot cause ~80% of all running-related injuries.  Go to a running specialty store (Capital RunWalk, Fleet Feet Sports, Omega Sports, Inside Out Sports) where staff can evaluate your foot type and run/walk style.  They will make recommendations for the type of shoe that is best for your foot.  NO, do NOT just go to the closest place that sells sneakers, tennis shoes, etc.  It might sound overwhelming, but it isn't for the pros.  Getting fit properly for shoes will save you a whole lot of trouble (and pain!) later on. Shoes are good for ~400-500 miles, depending on your gait, daily mileage, and other factors.  It is a good idea to only wear these shoes for running.  


Proper Fitting (Technical Fabric) Running Clothes - Whether you are running in hot or cold weather, wearing clothes made of a technical fabric will help you stay dry and comfortable.  A synthetic fabric (not cotton!) will wick away sweat from your body (Popular names for wicking materials:  DryFit, Thinsulate, Thermax, CoolMax, polypropolene).  Avoiding cotton is important because once cotton fabrics get wet, they'll stay wet.  Many times you can find good deals on technical fabric tops and bottoms at TJ Maxx, Ross, Target, etc.  You also need to be sure that you are wearing a proper fitting bra for running.  Just like with shoes, don't just hop around the corner to your local big box store and buy a bra off the rack.  Visit a specialty running store (Capital RunWalk, Fleet Feet Sports, Omega Sports, Inside Out Sports) where staff can measure you and find the right type of bra for your body.


Running Socks - When choosing a sock for running, the most important factor to consider is the material. Like your running clothes, you want to stay away from 100% cotton. If you wear cotton socks, when your feet sweat or you step in a puddle, the moisture won't get wicked away. Wearing cotton socks in the winter will make your feet feel cold and clammy. And they'll cause blisters in the summer.  The best running socks are ones that are made from synthetic materials such as polyester, acrylic, and CoolMax because they'll wick away moisture. For winter running, wool blends such as SmartWool also are a good choice. 

Get a Watch -  It doesn't need to be fancy.  You can get a perfectly nice and functional watch, with intervals, at Target for around $30.   A simple watch with a stop and start button can be helpful to runners so they can time their runs and use it to measure run/walk intervals. While some fancier running watches can track your heart rate and pace, beginner runners don't need anything that fancy. 

Most Important - HAVE FUN!!!!

This post has a lot of information on what you need to do (or not do) and what you need to purchase.  Don't let that overwhelm you!  The most important thing is for you to HAVE FUN!!!!  Running is a great way to relieve stress and clear your mind.  Running should be cathartic.  If at any point you find that running isn't as fun as it used to be, take time to forget about speed, distance, intervals and just run for fun!

Still have questions???  Email ncrcwomensprogram@gmail.com and someone from the NC Roadrunners Club Women's Beginner Running Program will be glad to help you!  Most of the women that volunteer for the program were participants in the program in years past.  We know what you are going through and want to help!  Don't worry about your question being silly or dumb - no question is!