So you’re all prepared to run. That’s great, but the hard part isn’t starting to run, it’s actually sticking to a plan of regular training. In truth, running can be very difficult for new comers. You will exhaust yourself during your runs, then you may actually feel worse than normal the following day: sore, tired, and without any noticeable improvement in your health or body. The good news is, those feelings are short-lived if you’re tough enough to get through them. Running is actually quite enjoyable once your body adjusts, and the more you do it, the better it gets. Here are some tips to help you through the dip:

Don’t start too fast

One pitfall many people encounter is being too aggressive on their first runs. Mike has a new pair of running shoes, he woke up early to run, and he’s ready to take on the world. He pushes himself to the limit on his first run, returning absolutely exhausted. The second day, although he’s still exhausted and aching, he get up early and sprint up some hills. On the third day, despite Mike’s best intentions, he can’t get himself out of bed. He sleeps in and skip his run. The fourth day, Mike’s job gets in the way. By the fifth day, he’s just lost interest. The problem is, like many people Mike has burnt himself out. There is no need to reinvent your life and destroy your body in the first week. You don’t even have to run every day. Try it every other day, or every third day, and allow your body to heal between runs. If exercise is completely foreign to you, you can even start out with some long walks and build up to jogging.

Don’t diet excessively

One reason many people run is to lose weight. Running is, in fact, a great way to trim down, but you have to be careful. If you start a strict new diet the same time you start running, you could encounter problems. Running requires a lot of energy. If you decreasing your caloric intake with a low-calorie diet while simultaneously increasing your caloric burn with a new running regimen, you’re just going to run out of fuel. Regular runners eat a lot, but they eat healthy. Good food not only fuels you on your runs, it will help your body heal during your rest periods. I’m thinking of fruits, vegetables, oats, whole wheat, lean meat, you know.

Find a partner

One of the best ways to get started running is to find a partner to run with. If they have running experience, all the better, because they will have plenty of knowledge to share, but they don’t have to be experienced. Your running partner(s) can provide you with moral support, some friendly competition, and most importantly, a reason to get out and run. If you’ve already agreed to go running with someone, their peer pressure will make you a lot less likely to skip. Often, the hardest step is just deciding to put on your shoes.

Stick to a schedule

Developing a reasonable schedule and sticking to it is vitally important for a new runner. Little excuses have a way of working into your mind, destroying your pattern and begetting more excuses. There will be days when you don’t really feel like running. You’ll feel like you’re not making progress and you’ll struggle to complete your run. The beautiful thing is, if you stick to it, you’re body will adapt without you even realizing it. Your stamina will increase. You’re muscles will get stronger. You’re lungs will become more efficient. Your heart will get stronger. One day you’ll wake up and feel amazingly good. You’ll run an extra mile with a grin on your face, just because you can.

Luckily, running requires less preparation and fewer materials than virtually any imaginable sport/hobby. When it comes down to it, all you really need is a decent pair of shoes. Nonetheless, here are a few bits of advice for first-time runners.

Visit your doctor

I know many people will neglect this particular point, and that’s understandable. But it’s never a bad idea to have a check up before starting a new physical activity, especially if you have been inactive for a while.

Find the essential gear

Chances are you may already have all of the equipment you need to run. Although enthusiastic runners have demanded all kinds of crazy gear from gps watches to water belts to traction enhancers, all you need is a decent pair of running shoes and comfortable clothing, including socks. Shoes are arguably the most important item in a runner’s arsenal; bad shoes have a knack for causing blisters and sore joints throughout the whole body. However, you don’t necessarily need the latest high-tech pair to get started. As long as you have some athletic shoes that fit you well and aren’t too worn out, you should be fine.

If you are interested in buying a new pair of running shoes, a good pair will generally cost you from $60 to $100 US. If you can, find a specialized running shop, and take your old shoes with you. The employees at these stores are usually very knowledge and they can match you with a good pair of shoes for your specific foot shape and running style.

Plan your running trail

As a new runner, you probably won’t need a very long trail, so this part is also fairly easy. Here are some things to consider when you’re choosing your running path:

• Avoid hills – you don’t want to make it any harder than it has to be right now.
• Motor vehicle traffic should be very low or there should be sidewalks available the whole way.
• Dirt trails are actually easier on your legs than concrete, but they must have smooth, predictable footing and be well-lit.
• Some human proximity is good in case you would need help.
• Water fountains and shady areas are bonuses.
• Plan on an out-and-back shape so you don’t end up too tired to get back to where you started.

Stretch

Stretching is very important for runners, and it should be done before and after the event. You don’t have to do anything formal or scientific, just move your all your joints around in different fashions, and gently hold your limbs in their stretch positions for a few seconds. I find it helpful to start with my neck and work my way down to my feet. A comprehensive stretch may take several minutes. At the end you should feel a bit more limber and your heart rate will already have quickened slightly.

Preparation is the easy part! Part II, How to Start Running and Never Look Back, will show you to truly make running a habit.

• Set a goal. Pick a reason to run. It may be a race in the spring or simply a time goal. You need to run for something other than to keep you skinny. It’s too cold and too dreary not to have an motivating goal in mind.
• Get out early. You don’t want to hear this, but get up and get it done. If you leave it until the end of the day, you’ll have all day to think of an excuse not to get out. After running early you will feel great the rest of the day because no matter what happens that day, you’ll at least had a good run. Morning is also a time that doesn’t interfere with the rest of the family. Most of the time they never even knew you were gone.
• Go shopping. Treat yourself to some new running gear. Buy things that make your winter runs more comfortable. Winter is the best time to buy as well because everything is going on sale to prepare for the spring gear. Set a goal that a certain amount of miles earns you a prize. 100 miles gets you a new jacket or 50 miles some new socks.
• Cross-train. Adding some variety to your training will keep you excited and get you in much better shape. Avoid the cold weather and take advantage of indoor facilities. Look into what else you can do. For example, swimming is great activity to improve your flexibility, strength and general fitness and is not weather dependent. Make sure to work out and strengthen that all-important core.
• Wrap up Layer, layer, layer. Make sure you wear the proper gear for the weather ahead. Check the temperatures and forecast before you head out. Walk out the door and check, you’d be amazed how much better you dress if you check outside first. It’s always better to wear too much than to go out too light. You can always wrap a jacket around your waist.
• Train with a friend. This is great for companionship or for rivalry, or both! Using a running partner will keep both of you motivated. You can check each other’s performances and and chat along the way. You are much less likely to miss a session if you have planned to go with a friend.

1. Run in a swimming pool. It’s a heck of a work out and great for taking the pressure off the knees and hips.
2. Run a Parking Garage. Not only do you get simulated hills, the lower levels also offer protection from wind and snow. No excuses, there is always the parking garage.
3. Spin Class. I made fun of my friends for taking spin classes, but they got an hour of high-intensity workout and I called my run quits after 12 minutes of brutal wind. Who’s laughing now?
4. Run with a partner. Nothing makes time go by quicker than running with a friend.
5. Run with music. Friends aren’t as crazy as you? Plan out a grouping of your favorite songs and sing your way through the cold.
6. Save your tempo run for the coldest days. Rather than going long, use the coldest days to push it a little. Running faster will keep your body warmer you won’t be out in the elements quite so long.
7. Work the core. If it’s just too cold to go out, take the opportunity to work your abdomen. Most runners neglect core exercises, but they’re vital.
8. Get more traction: I can’t tell you how many times my YakTrax have kept me from busting butt.
9. Give yourself a treat. Give yourself something special to eat after a good run. A few cookies with milk makes the semi-frostbite all worth it.
10. Stay close to home. Rather than an out-and-back, find a good loop. There’s no sense in risking being far away from home if the weather takes you over.