Running Resolution 1: Start running1 of 13
You just got home from your local running store with your first pair of custom-fit running shoes, and you're excited to lace up and head out the door. For the first time, you enjoy the cushiony, springy feel of new running shoes and you pick up the pace for a few minutes. Then, your breathing becomes too labored, you slow the pace, and feel a side stitch starting to nag at your waist. Humbled and disappointed, you slow to a walk and wonder how you'll ever become a runner if you can't even make it 10 blocks without wheezing. If this story sounds familiar, take heart. If you're a beginner who is enthusiastic about starting a running regimen but aren't quite clear on how to select and execute a training plan, the following advice can help ease the transition.
Running Resolution 2: Lose weight2 of 13
Getting to your ideal weight can be a struggle for most folks. Even with a good running program, losing those last 10 pounds may seem like it takes forever. The best way to see results is to take a two-pronged approach: modify your diet (just a little bit) and make sure your running adheres to the "afterburn" principles.
Running Resolution 3: Run more3 of 13
If you want to stay healthy and run more miles, then you'll need to support that mileage with rest and recovery. One way to think about: It's not the stimulus of the workout that helps you gain fitness, but the hours and day or two following the workout where you "absorb" the training.
Running Resolution 4: Run a marathon4 of 13
Because of the distance, training for your first marathon will be very different from other races. Your mileage will increase, long-run nutrition will be even more critical, and workouts will become more difficult. But don't get overwhelmed. Instead, focus on three key aspects of your training that will help you succeed.
Running Resolution 5: Stave off injury5 of 13
Logging miles regularly—some at quicker paces to prepare for races—can result in overuse injuries. Outsmart injury with this six-step process:
1. Learn your body 2. Develop efficient patterns of movement 3. Improve joint mobility 4. Strength train 5. Identify training errors 6. Increase your body awareness
Running Resolution 6: Run faster6 of 13
Runners who want to see consistent improvement should look at their running and ask one question: What is the next logical step? Usually, that means changing your training to become harder or more focused.
Running Resolution 7: Run your first race7 of 13
Running can help shave off those stubborn last five pounds, or take your fitness level up a notch or two. But for running rookies—even athletes successful in other sports—creating a training program can be daunting. Here's a 10-week beginner running program that takes the guesswork out of running. At the end of the 10 weeks, you should be able to run three miles.
Running Resolution 8: Come back to running8 of 13
After a long break, you need to chuck out any and all comparisons to your runner self pre-injury or before you took a break. It will only set you up for frustration and can ultimately derail your comeback. Track the progress you make post-injury or post-break, and take every victory (ie: extra miles, faster workouts, etc.) as it comes. Eventually you'll return to "old you" workouts and times, but before you hit that realm think of yourself with a totally clean slate.
Running Resolution 9: Race better9 of 13
What many runners don't realize, is that the ability to push hard is actually a skill that needs to be developed. Like all talents, some athletes are born with an inherent ability to challenge themselves during a race. But just like shooting a basketball or throwing a baseball, racing is a skill that can be improved with sport-specific training. Here are some workouts to develop the physical and mental tenacity to take your racing to the next level.
Running Resolution 10: Get stronger10 of 13
Are you getting ready for a 5K, obstacle-course race or marathon? Or do you just need to change up your strength-training routine? These 10 exercises will build strength, and help your body adapt to the running-specific training you're doing.?
Running Resolution 11: Qualify for the Boston Marathon11 of 13
There are essentially two ways to improve your marathon time: get faster or race faster. How does one actually get faster? It's a lot simpler than you might think ... but nobody said it was easy.
Running Resolution 12: Become a morning runner12 of 13
You have every intention to squeeze in that run before work. But then the alarm buzzes, you crack one eye open and turn off that familiar chime. As for that run, you'll get that in later ... or will you? We'd all love to knock out our workouts first thing, but not all of us are that motivated in the mornings.