Running for beginners.

The masses are clamoring for a post on how to start running. Here's what I did and what I suggest:

It all started 11 years ago when two guys showed up at church wearing t-shirts from a race they'd run the previous day. Later I looked up their results in the paper and noticed that there had also been a 2-mile race, and that the winner in my age group had clocked in at 13-something minutes. "Hey!" thought I, I ran a 6:10 mile in 8th grade, I'll bet I could run two miles in 12 minutes if I trained. I have fantasies like that from time to time. They generally don't amount to anything.

But, later that day, when Teddi the Wonder Dog wanted to go for a walk, I decided that rather than walk behind him while he scampered (Teddi's really a girl but I've never let her know that), I would jog alongside. I was wearing street clothes and loafers but it didn't matter as I only made it to the end of the driveway (200 feet) before running out of breath.

But the next day I did it again and went about 50' farther. I kept at it, about five times a week, and it only took me two months to get up to a mile. Whoo-hoo! After I got up to a half mile I even got some running shoes.

My goal was to do three miles, five times a week, which seemed like an awfully big goal, but after about ten weeks I experienced the miracle of capillarization. That's where you grow new capillaries because your body is saying, "this guy has been putting a lot of demands on my oxygen-delivery system lately, I better grow me some more capillaries!" Running became a lot easier after that (as it will for you!).

So I tell people, you will never know if you like running until you have run 15 miles a week (at least four runs per week) for ten weeks. Until then it won't be much fun. Deal with it!

I recommend a slight adjustment to my method. Head out the door. Walk five minutes to warm up. Jog very slowly until it becomes uncomfortable (fifty feet, half mile, whatever). Then walk until you feel ready to jog again. Lather, rinse, repeat until you have gone 15 minutes. Mark or note your location. Turn around and do the same as you head home.

Do this each day (at least 4/week) noting how far you get each day. You don't have to go further every day, but you should add distance every week. Only jog until it starts to feel distressing. Then walk until you're back to a more normal breathing rate.

If this doesn't work out, no problem. As long as you limit yourself to rabbit food for the rest of your life you'll be fine.