Running for Youth - Getting Started

Go slow and be careful when beginning. Be aware that when starting out, all runners will experience some level of muscle soreness. So, set a goal for yourself and work at it slowly. A beginner’s goal might be staying at a light jog for fifteen minutes and then resting. Another goal to start could be to set a distance goal at a track and try to jog lightly for a mile before resting. By setting simple goals such as these, one can find a routine that he or she is most comfortable with and can gain a sense of accomplishment as one’s running improves.

Getting started is easy; however, it is important to have both the right equipments and the right technique. To get started, you will need the right pair of shoes and know how to stretch properly. 

SHOES

Shoes are very important. A decent pair of tennis shoes can be used; however, most runners will use shoes specifically designed for running because these  shoes offer more support and cushioning.  They are available at almost all shoe retailers such as Big 5 or Sportsmart.  For higher end running shoes, which will be lighter and easier to run in, go to a specialty store such as ArchRival, Foot Locker or Fleet Feet. Prices start at around forty dollars and can cost more than $100.00.

The two most important things to consider when choosing shoes are to make sure that the shoes are comfortable and that they protect your feet. Getting blisters, bruises and sore feet is no fun. If you know you will be running a lot, you may want spend the extra money on good shoes that will last longer and give you more support.

Tip: Another item that is often recommended is a watch that has a stop-watch feature so you can keep track of the time you spend running. By using a stop-watch, it’s easy to track improvement and plan running workouts.
 

STRETCHING

In order to increase your flexibility and prevent muscle soreness, you must stretch before each run. Bookstores, libraries and running shops are full of books on stretching. A beginner should at least look through these and talk to a few running coaches in order to put together a stretching routine. A good stretching program will prevent injuries and help you warm up.

Here are a few basic stretches that everyone can do:

Toe touch: while standing with legs straight and knees slightly bent, reach down and touch your toes, holding for at least five to ten seconds. 

Hurdler’s stretch: while sitting, keep one leg straight in front of you and the  other bent at the knee with the foot pointed behind you, carefully work the muscles in the front of the thigh by pulling upward. 

Toe raises: stand straight with feet flat on the ground and slowly and carefully push up with your toes.

Whatever the stretch, each should be repeated at least three times. If you are unsure about a stretch, get proper instruction from a book or a coach before starting your stretching program.