Anyone Can Run, If They Start Small

Have you ever heard someone talk about running and wished you could get in shape?

Fitness experts said even if you've been inactive for a while, there are some simple guidelines to getting back on track.

The first step is to find a good pair of running shoes.

"The wrong pair of shoes can be disastrous, leading to a lifetime of injuries," said Dave Zeisler, a longtime runner of Mundelein, Ill., who has completed 13 marathons.

Zeisler recommended visiting a specialty running store where clerks can evaluate your foot type, stride and body type to get the correct shoes.

Start Slow

If you haven't exercised in several months -- or longer -- it's best to start on a combination walk-and-run program, said Jenny Spangler, a running coach in Lake Villa, Ill, who won the 1996 Olympic marathon trials and has set several marathon records.

Spangler suggested thinking about a workout in terms of five-minute segments. Begin by walking three minutes, then running two minutes, then walking three more minutes, then running two minutes. Do that until your activity time rises. When you are comfortable with two minutes of running, change it so you are walking two minutes and running three minutes in each segment.

"Do not worry about speed. The goal is to gradually increase the number of minutes you are running," Spangler said.

Novices could start with 20 minutes of total activity and slowly build up their endurance until they can run for 20 minutes without walking, she said. Then, they can increase the total time spent on the road. For example, they could run for 20 minutes and then walk for 10 minutes.

"Before you know it, you will be able to run for 30 minutes straight," Spangler said.

Take Days Off

Try to run or walk every other day. On the days you aren't making miles, find another activity you enjoy, such as bicycling, swimming or using an elliptical trainer. But give yourself at least one full day of rest each week, she said.

"When you start a running program, your body has a difficult time handling running every day. Cross-training is important to work on improving your cardiovascular system while resting your running muscles," Spangler said.

She also recommended weightlifting at least twice a week to keep your ligaments and muscles strong.

Keep Breathing

Many novice runners worry about controlling their breathing. Spangler advised them to breathe mainly with their diaphragms, rather than the chest muscles. This is known as belly breathing.

"If you feel you are taking short, shallow breaths, you are going too fast and you should slow down or walk until you get your breathing back under control," Spangler said.

Nutrition Matters

Running experts said it's important to drink plenty of water throughout the day and to eat well-balanced meals of protein, carbohydrates, healthy fats and lots of fruits and vegetables.

"We all have cravings for junk foods, but first load up on the foods that have the greatest nutritional value. Your body needs healthy foods so that it has energy to get through the workout and is able to recover," Spangler said.

In other words, just because you're taking up running doesn't mean you can eat anything you want.

"Running more isn't an excuse to get double helpings of cheesecake or go out for triple cheeseburgers. Your fitness will suffer and you won't make any gains in your running. Running and your diet are very closely linked," Zeisler said.

See The Finish Line

Longtime runners agree that setting a goal to run a race, such as a 5K or a 10K, is a great motivator in your workouts. Spangler said novice runners should give themselves three months of training to run a 5K.

Zeisler said not to worry about your race time in your first race.

"The goal should be finishing comfortably. Go for time on the next one," he said.

Runners who want to dream big can set a goal of running a marathon, but they should give themselves at least a year to prepare, Spangler said.

"You need to successfully and comfortably be able to complete a 5K, then 10K, a half-marathon and a 20-mile run before you are ready to conquer the marathon," she said.

Zeisler said 26.2 miles can seem like an insurmountable distance, but he believes every runner dreams about completing a marathon.