The smarter starter...

You've realised that to begin, you simply begin.

You've taken stock, and done your homework. You've found inspiration, enlisted support and ensured that success is just out the door...

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

You've got out the door, and you've been going for a week or two. Yet, you have a busy few days ahead. Keep the momentum, and remember...

7. Some is Better than None:

• 5 minutes is better than none - after starting, keep the momentum.
• after starting you'll find you want to continue, and that you can - go at any time
• this helps keep the motivation and inspiration - and by keeping your habit or routine - you keep moving forward
• keep it simple: anyone with a little knowledge can complicate something simple, yet only the wise can simplify something complicated

8. Find a Coach or Mentor, or Training group

• they add the spice of human support, companionship and inspiration to the bland how-to and when-to stuff
• someone who's been there and done/doing that - someone who helps and guide others could help you
• be wary of quick-fixes, secret systems and one-size-fits-all approaches
• consider face-to-face individual or group coaching, or coaching be remote (online, phone)
• ask about their experience and qualifications, and their philosophy and principles - if they can't explain them for you to understand, think twice
• ask to trial a session or two - see how the coach and other runners relate to each other - if in doubt, walk out

Running is often something we do solo, although millions do it. Running with, beside and around others can provide support, motivation and inspiration.

Yet, getting out the door and doing some is better than staying in and doing none.

If the going gets a little tough...

Starting even smarter...

Getting ready to get out the door, huh?

You've taken stock, and done your homework. you've found some inspiration and made your decision - where and when...

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

But what if you have a few doubts? That's common, must do. Try these...

5. Enlist Support

• let family, friends and colleagues know what you're about to do and why
• use but don't hijack social media
• seek and accept support and encouragement, not ridicule and sarcasm
• be wary of your aims and making promises public that may initially be beyond you - you can never start too easily
• an experienced coach or mentor may work better for you than a well intentioned or well-trained friend
• write what you do and how you felt in a training log or, better yet, a journal

6. Build in Success

• start small and slow, and build - aim for more over time, not all the time
• all paces and distances are forward progress - keep moving forward
• you may be best to start with a walking program, then a walk-jog program or walk-run program
• follow each new level for 2-3 weeks
• give muscles, joints, tendons and organs unaccustomed to running time to adapt
• ensure you can talk - if you can't carry on a normal conversation slow down, or walk more
• begin by running for steps, then seconds, then minutes - all before kilometres or miles
• try 2x5=10
• in your first 2 weeks aim to go on 5 (alternate) days for 10minutes each time
• think about doing a little less than you think you can - challenging, yet accomplishable and safe

No one session - whether your first, second, 20th or 200th - will make you fit, and carry you to your goal/s.  Your progress and success will come from the accumulation of sessions over time, week-after week.

Enlisting support and building in success ensure you avoid the 2-week "I can't do it anymore" hurdle...

More starting smarts...

You've realised that to begin, you simply begin.

You've taken stock, and done your homework.

It's now time to make the time, revise those reasons to run, and get ready to get out the the door...

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

3. Be Inspired

• go to popular running tracks or trails, visit an athletics track; watch a race, visit the start and/or finish line; volunteer to help at a race; be crew or support for a runner your know - absorb the energy & excitement
• watch a run-related movie, read a biography; find uplifting music
• discover or draw and display a motivational picture or quote
• consider a 'before' picture - one you can add a weekly or monthly 'after' picture to
• start your own digital library, scrap-book, or journal
• find something that works for you, that pushes your button/s, that floats your boat

4. Make a Decision (when)

• give yourself a date/day, time and location to start - highlight it on oyur calendar
• avoid Mondays; yet every day and any day is the best day to start
• stick to it ... if you can't - go the very next day
• don't confuse can't with won't
• for newbies and old pros alike, getting changed and out the door id often the hardest step
• take a 'no excuses' approach to your first 2 weeks

Now, you're almost there. 

And just in case...

Starting smarts...

To begin, begin.

Get out the door and run: run a few steps, run a few blocks, run a few minutes. It can be that easy.

To start running, start.

And, be smart.

Many are masters at creating distractions, looking for time rather than making time, and making excuses not to rather than making reasons to.

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

1. Take Stock
·  running offers all types of rewards. Often the reasons why people start running aren’t the reasons they continue
·  consider why you want to start running – how you start and, ultimately, continue to come back relate to why you run

·  if you’re over 35, have a family history of ill-health, a current condition or past injury that may impact your running, or you haven’t been active for 10-or-so years, ensure you see your doctor or sports-physician, your physiotherapist, and then an experienced coach or mentor.  Avoid Doctor Google

·  find or buy some loose and comfortable clothing. Don’t worry about looking the part - what you wear doesn’t need to be fashionable, expensive or high-tech
·  ask your physiotherapist or podiatrist about appropriate running shoes for you, or visit a reputable sports-footwear store
 

2. Do Some Homework  (…or not, just get out there!)          

·  running is a simple, very accessible and, for the most part, cheap activity. Getting started shouldn’t be too demanding, yet finding suitable guidelines for you will make the start of your journey more enjoyable
·  read about running – aim for reputable sources. Running magazines can be better choices than the internet
·  ask questions about running. Ask a lot, hear much; yet, trust few
·  contact your State’s health, fitness or athletics bodies. They should be able to point you in the right direction
·  search for a nearby running group(s), coach or mentor – call them, go and have a chat; feel if it may be for you

You've made a choice, a decision to run. It is time to act; time to do; time to run.

Starting smarts will help get you out there...again, and again.

How many steps?

'Courage is only an accumulation of small steps', according to George Konrad. 

Running is an accumulation of many steps. 
So... how many steps does it take to make you a runner?

Only two ... 

(1) choosing to start

(2) acting upon it