A Guide to Beginner's Running
Unless you were born midstride and never slowed down, you probably spent some time contemplating why on earth it was that you were putting running shoes on for that first time. Everyone has to start somewhere, though. While this doesn't make those first steps any easier, that fact does give us all some common ground on which to stand. From there, we all just take it one step at a time...

Every runner has a "first run" story. For some, that first run comes after weeks of deliberation and thought. For others, that first run is a spontaneous moment, an explosion of forgotten energy. At the group runs and beginning runners clinics that we host at the Columbus Running Company, I've heard stories of lost bets, New Year's resolutions, and sudden epiphanies. You probably have a story of your own; I know that I do. Mine involved a little bit of stubbornness, my older brother, and myself, hands-on-knees and dry-heaving on the side of a road. It's not the kind of story a guy would tell to impress a girl, you know? But as awful as that first run was, I stuck to it. In the end, that common trait of persistence is what makes all of us runners.

In this new Run Ohio column, we'll be exploring all it takes to become a runner. The transition from sedentary to active is not an easy one, but it's an important one to make in today's age of the looming obesity epidemic. The beauty of running is that anyone can take part at some level, and the health benefits are enormous. We can change our worlds one step at a time.

Going for That First Run

To the beginning runner, there's often a wall of intimidation holding them back from becoming a runner. I've heard it all - "I'm too slow/old/young/fat/skinny/busy/bored/tired/out-of- shape to become a runner" or "I always get knee/shin/heel/toe/hip/back/ear pain when I do a workout." Getting out there and running isn't easy, and these worries can be legit. The amazing thing about the human body, though, is that it can adapt to almost any stress that you throw at it, within reason. Remember how good it felt to run as a child? Let's get back to that.

Before you get started, I recommend that you visit your family doctor for a complete physical. Personally, I like to visit a doctor who is an avid runner. Who can better understand what you have ahead of you than someone who has been down that road, right? Once you get the green light from the doc, it's time to lace up those running shoes and get started. Let's kick things off with a one mile run, just to get your feet wet.

Start easy. Those two words can't be stressed enough. Too often, someone approaches a new workout plan with a boatload of enthusiasm... and then their ship sinks when they try to do too much too soon. I never did well in physics classes, but I can remember hazy bits; there's a theory that states that "an object in motion wants to stay in motion, while an object at rest wants to stay at rest." This holds true to your running as well. Your body is at rest before a run, and it's happy in this state. You don't want to shock your system by starting off the run with a burst of speed. Instead, you want to ease into the run with some light jogging to get yourself warmed up.

Once into the run, you want to run at a pace where you can comfortably hold a conversation. That may seem like an impossibility for the first run, but ease back until you can get through without killing yourself to reach the finish. In time, your body will adjust to your running routine, and you'll want to hold to the conversation pace once you have a few runs under your belt. This conversation pace is the speed at which your body is getting a major cardio benefit and burning up fat, so there's no reason to push it in the early stages of your running life. Harder workouts have their place in your new routine down the line, but you have to start by building a base first.

While I can't promise that the first mile is going to fly by, I can promise you that it gets easier with time. Stick to that relaxed pace, and keep rolling along. You'll reach the finish of that first run soon enough, and then we can begin the process of making you into a runner...

Beginner's Tip of the Month

Feeling tired and lethargic as you ramp up those miles? Dragging through your days and wondering what all this "runner's high" business is really about? You may want to have your iron levels checked.

At the most basic level, going for a run is a test of how efficiently your body can transport oxygen to your muscles. We'll let the physiology nerds sort all that out, though. What you need to know is that iron plays a large part in allowing your body to transport that oxygen. Because distance running depletes your iron stores, you'll want to be sure to include plenty of iron-rich foods in your diet. This includes red meats, fortified cereals, and green leafy vegetables. My dad would be sure to add liver to this list, but I wouldn't subject anyone to that.

Be sure to take in vitamin C with your iron-rich meals. The vitamin C will help your body to absorb the iron more efficiently. Play it smart, and you'll be feeling energetic and ready for the next challenge before you know it.

Eric Fruth has been a runner ever since his brother dragged him around the block for a first run his freshman year in high school. A co-owner of the Columbus Running Company today, Eric leads weekly group runs and has coached scads of others through their first runs. For more on The Columbus Running Company go to: http://www.columbusrunning.com