The wonderful thing about running is that anyone can do it--young and old, men or women. There are no requirements like being big to play football, being tall to play basketball, needing access to a pool to swim, etc. Most folks think that the only requirement is a pair of shoes to start a running program. The following are some tips for success based on my 30+ years as a runner and coach.

Purchase Running Shoes from a Specialty Store
The staff in a specialty running store is trained to make sure they put you in the shoe that is appropriate for you. These stores usually advertise in a publication like the Washington Running Report.

Specialty store staff generally consist of runners who will take the time to make sure the shoe fits properly based on your arch type, body size, foot strike, weekly running mileage, etc. Over the years, I have received numerous inquiries about aches and pains and in a large percentage of the cases the problem is solved after I refer the runner to a specialty store.

Have Realistic Expectations
Often, folks start a running program to lose weight or just get into shape. You need to keep in mind that it probably took years for you to put on that extra weight. Don't expect to lose it all at once.

Generally, it takes a lifestyle change in both exercise habits and diet. Also, keep in mind that there is a very simple formula for weight loss: calories in and calories out. Skip the fad diets and make sure that you are getting sufficient quantities of complex carbohydrates.

Find a Training Partner
The success rate of sticking to a training program is higher for those who train with someone else, whether it is an individual, group, or running club. When I started running, there were days that I did not feel like running but ended up running anyway because of my commitment to meet a friend.

Invariably, I enjoyed the run and felt better for doing it and knew in my heart that I would not have gone running but for the commitment to someone else. Frequently, my training partner felt the same way, so each of us helped the other.

Follow the 10 Percent Rule
Do not try to do too much running too quickly. When beginning an exercise program, do not increase daily runs or weekly distance more than ten percent. Your muscles, joints, and ligaments need time to build up and adjust to the new stresses being placed on your body. Also, make sure that you take days off, especially when you are feeling fatigued.

Avoid Speed Work for the First Six Months
Instead, concentrate on building mileage and the other lifestyle changes you need to make. If after six months you want to take it to another level, then you can start thinking about speed work and racing. Until then, try to incorporate running into your life.

It usually takes six months of consistent running before running becomes a way of life.

Coach Kirt West is a RRCA certified coach who privately coaches motivated adult runners. Questions can be sent to him at kirtwest@comcast.net.