How do I start running? That is a question that may have led you to this site. Before you go out and start pounding the pavements hoping to get fit overnight, there are a few things you need to consider.

I won’t overcomplicate things as running is not that difficult. However, you do need to proceed with a little caution.

Start out gradually and build up. The pace you should be running at to begin with should be comfortable. While running, you should be able to have a conversation with the person you are running with. If you find it difficut to talk and run, you are working too hard. And you don’t have to run the complete distance to begin with. If you need to walk at certain intervals, go right ahead. Just concentrate on covering the distance.

As you get fitter, you will be able to complete the distance without walking.

Drinking is important to running so make sure you are hydrated before you run. Many of us tend not to drink enough fluids throughout the day but you need to keep up your hydration levels before, during and after your run. If you are dehydrated, your performance can drop by at least 20% and you will make running more difficult than it needs to be. So drink up.

Pick the right shoe. If you are running on a regular basis, it is important that your footwear will do the job. There is no need to go out and buy top of the line racing shoes. However, a light sneaker which supports your feet and provides comfort when your feet pound the ground is essential, especially when you start to run further and faster. Any decent sporting goods store will be able to advise you on the best shoe for your budget.

Listen to your body. Forget the mantra of “no pain, no gain”. I agree tthat to get better you need to push your limits but if your body is in real pain, you need to slow down or stop. This is so important in the initial stages while you are learning to run and adapting your body to the exercise. If your body is in real pain, listen to it and act accordingly. Rest up and let your body recover. In a day or two, you should be feeling fine. As you get fitter and your body adapts, you will be able to recover quicker and you will also be able to recognise when you can push your limits and when you need to ease up. Running should be fun and not torture.

Stretch after running. If you don’t know how to stretch, look it up on the internet. Knowing how to stretch correctly after you finish running will help you recover quicker, let your muscles become stronger and reduce muscle pains and injuries. It will also allow your muscles to become more supple and in turn, allow you to run quicker for longer.

Take a browse through this site for a few more tips but don’t spend too much time reading. You need to be out there running!

Dr. Romanov’s Pose Method Of Running brings his revolutionary ideas that changed the world of running to the professional athlete and amateur alike. In a very succinct and enjoyable manner, it teaches one to perform to the very best of his ability, using the Pose running technique. In ballet, or martial arts, one requires practice of technique. The same is true of running. Unless you are one of the lucky ones, like Haile Gebrselassie, Steve Prefontaine, or Michael Johnson, who were born with the perfect technique, you have to learn it. Until Dr Romanov’s discovery there was no coherent theory on the subject. Running was practiced, but not taught as a skill. The Pose Method proposes to teach running as a skill with its own theory, concepts, and exercises.

Like any brilliant idea, the idea behind the Pose Method is simple. Every movement is built on an infinite number of poses, or positions, through which the body goes in space and time. In running, Dr. Romanov focuses on only one pose, which he calls the Running Pose. It is a whole body position, with vertically aligned shoulders, hips and ankles that creates an S-like shape of the body. The runner then changes the pose from one leg to the other allowing gravity to draw him forward. This creates forward movement, with the least energy cost, and the least effort. The end result is faster race times, easier running and no more injuries!

Many have been asking for this book and are awaiting it eagerly. USA and British Triathlon teams have been working with Dr. Romanov with great success. Scientific research on the Pose Method effects on runners was conducted at the USA Olympic Training Center (Colorado Springs) in 1997, at Florida Atlantic University (Boca Raton, FL) in 1998-2001, at Sheffield Hallam University (Great Britain) in 2001, at Kubansky State University (Krasnodar, Russia) in 2002, and at Cape Town University (South Africa) in 2002 with Tim Noakes, author of the Lore Of Running, the runner,s bible. The results of the last research are very impressive. The load on knee joints is reduced 30%, the incidence of other injuries is drastically diminished. The method allows the athletes to run easier, faster, longer, and most significantly, injury free. more info

Running Thorlos feature maximum shock absorption and comfort for longer training runs on rough roadways and trails. High shock absorption and cushioning at the ball and heel of the foot ease the impact of running over bridge gratings and rocks. Added protection at the toes reduces callouses and runner’s toe. Foot Health yarns wick moisture away from your skin, keeping feet drier, more comfortable, and reduces blisters. Size J-11 available in White Platinum only. Size J-13 available in White Navy only. 86% Acrylic, 13% Stretch Nylon, 1% Spandex more info

See what it takes to maximize running strength, speed, and endurance! Running Anatomy will show you how to improve your performance by increasing muscular strength, optimizing the efficiency of your running motion, and minimizing your risk for injury.

It features 50 of the most effective strength exercises for runners, each with clear, step-by-step descriptions and full-color anatomical illustrations highlighting the muscles in action. But you’ll find much more than exercises–you’ll also see their results.

Running Anatomy places you in the action, fundamentally linking each exercise to running performance. You’ll see how to strengthen muscles, reduce injury, and improve gait efficiency for faster times and more fluid runs.

This book will prepare you for any challenge that comes your way. You’ll find exercises for varying terrains and speeds, from hill running to off-road running and from sprints to marathons. Plus you’ll learn how to evaluate and rehabilitate the most common injuries that runners face, including lower-back pain, knee aches and strains, and torn muscles and tendons.

Whether you’re a fitness runner looking to conquer hills with more speed or strength or a competitive runner looking for that extra bit of performance and a finishing kick, Running Anatomy will ensure that you’re ready to deliver your personal best. more info

It is important to consult with your doctor before taking up any type of new activity, especially if you have not done any for a long time. It may be more detrimental to your health doing it than not, especially if you do not build up slowly.

Make sure that you have a comfortable pair of shoes. If you are running on the pavement then you will need something with a  springy sole but any sports shoe should be fine to start with but as you build up to longer sessions, you may need something more sufficient.

Plan where you are going to run, think about the route and make sure that it is suitable before you start. What is it like underfoot, is it safe and is it a nice place to run. Tell someone that you are going and take a phone with you so that you can be contacted or contact someone should you need to.

Start off my doing some stretches to warm up, particularly your legs. Start by walking and running alternatively, or maybe by walking completely if you are nit used to exercising at all. Walk more than you run to start with and then slowly increase the amount that you run. If you feel discomfort slow down a bit, it is not a race.

When you have finished warm down, stretching those leg muscles again.