For beginners

A lot of websites talk about what beginners need to do when they start running. This is my take on it.

a) Get a pair of good running shoes: Running shoes are an investment. Do not worry about the cost when you purchase a pair of shoes. Think about it as a shield between your tender legs and the hard gravel. Someone once told me that you can even run naked but you cannot run with a pair of bad shoes. No canvas shoes please !!!!! Do not even purchase a pair of shoes less than Rs.1800.00. You are almost sure to hurt yourself.

b) Running Gear: Get yourself some good running gear - headbands, wristbands, good running shorts and surely a dry-fit t-shirt. Running long distances involves a lot of pain and it is good to pamper yourself with good gear.

c) Don't over train: Long distance running is extremely addictive. Also, improvement in your speed does not happen overnight. It takes a year to improve your 10k speed by a few minutes. Running really hard on one day alone will not help. You need to put in miles, time at the gym and some speed interval training to improve your speed. So be patient and don't over train. Follow the runners world or the hal higdon schedule which will surely help you improve speed.

d) No soda while you run: I met this runner last Sunday who offered me 7 up while we were on our run. I refused to drink it. A few minutes later, he stopped running and could barely walk.
Drinking soda during the run is suicide.

e) Eat well after you run: Normally after the run I eat tons of dates, rice and some pongal. I also make sure that I drink a whole glass of yogurt. Eating well is important and so is drinking sufficient water. A friend of mine goes through 6 litres of water every single day.

f) Diversification in surfaces: You don't have to always run on the road. Try beach running that helps you build your core and strengthen your legs. Try running on the track - it helps when you have to do your speed workouts. Treadmill running also helps especially if you miss your early morning runs in a city like Chennai.

g) Run with a partner: Get a few friends to start running with you. This really helps. If you are single then it might also be a great way to meet someone from the opposite sex. But in India, women never work out and so its really hard to find someone who wants to go run with you.

h) Don't think small: If you are a long distance runner, then never think small. Abdul kalam said that thinking small in India is a crime. It applies to running too. For someone who wants to experiment long distances, don't aim for anything less than a marathon distance. That should be your final goal and remember every mile counts