Let me begin by saying I am not a running expert. These tips are based on my experience as a beginner runner and my knowledge as a registered nurse. They are fairly basic tips, but important in building a solid start.
Talk with your doctor. This seems like a no-brainer, but people do not take it seriously. By completing a comprehensive exam you can have a starting point to gauge your progress. Running requires a lot from your body and your doctor can also recommend the best approach to starting a program.
Buy a good pair of running shoes. A good pair of running shoes is the staple for every runner. Shoes can make or break your running experience. Talk with friends or Google your local running shop. Talk with them about your level of running. Make sure they have an area that you can test the shoes. Our running store has us jog a short distance without shoes to determine our style and then recommends shoes based on that evaluation. Then we can test each pair with another quick jog to make sure the shoes are comfortable.
Find a beginner program. As a beginner, you need to take things slowly. Your runs will look more like run/walks. Find a beginner program and work through it. There are plenty of "Couch Potato to 5K" training programs that will help true beginners. I used Jeff Galloway's training program for my half marathon, but he has all levels of training. You can also find a local running club that will help you meet other runners. There are usually meet-up groups that have a variety of levels. Participating with a group will help keep you accountable. It will also give you the opportunity to ask questions and get suggestions from seasoned runners in your area.
Listen to your body. There is no denying that when you start running, your body will be sore. When I started running, my lungs burned and my legs were so sore that I could barely walk. This was a normal process of running for me. The mistake I made was not listening to my body. I over trained and pushed myself longer and farther even when I could feel my body pushing back. This resulted in injuries, including one knee surgery. If you feel pain or fatigue, slow down and let your body heal. It is better to take time to recover from a minor setback, then have a major injury and be sidelined for weeks or even months.
Set a goal and track your progress. Once you get started and know that running is in your blood, set a goal for yourself. A common goal for those starting out would be a 5k race. The best way to keep track of your distance is through an app or watch. There are plenty of apps that will help you track your progress. I have both the Nike+Run Club app and the Nike watch. I know others who use a Garmin. Talk with fellow runners and then find what works best for you. It really is a personal preference.
Running has given me some of my best moments. I have enjoyed running with family members and getting away with the girls. One of the best moments was running the Disney Princess half marathon in Florida. Just after our heat began, the elite group was returning. The lead female runner was solo and as she drew closer, a wave of cheers went up from all the female runners heading out. It gave me chills, and I knew at that moment that I belonged to an awesome community.
