Beginner Running Tips from NYC Personal Trainer Melissa Paris

Marathon season is in full swing! The Chicago Marathon was last weekend, the New York City Marathon is coming up on November 6 and Philly’s Marathon on November 20. Even if you’re not gearing up to run 26.2 miles, seeing others conquer the task might inspire you to start running. But you say you’re not a runner and you don’t know how to get started, well we’re here to help. We asked Melissa Paris, Fitness Guru and Personal Trainer at the exclusive Reebok Sports Club in New York City, to share her best running tips for beginners.

Take your walk to a run: First things first. If you’re more of a walker, than a runner at this point, start increasing your pace week by week. For example, on week one warm-up with a five minute walk. Then run for one minute, walk for five minutes and repeat for the duration of your workout. On week two, warm-up for five minutes, run for two minutes, walk for four minutes and repeat for the duration of your workout. On week three, warm-up for five minutes, run for three minutes, walk for three minutes and repeat for the duration of your workout. Continue to increase your run time and decreasing your walk time until you’re not walking anymore –  woo-hoo, just like that, you’re a runner!

Buy new shoes: Okay, you don’t have to tell us that one twice! Get assessed for the right kind of running shoes. In New York City, the folks at Jack Rabbit Sports will do this for you by videotaping how you run on a treadmill in the store and matching you to the best sneaker. It’s so cool – you have to try it!

Stay local: Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.

Put it on paper, or Facebook: Make short term and long-term running goals and tell the world. Example: “I’m going to run three times a week all month long.” Or: “Planning to sign up for the NYC 2012 Marathon!”

Mix it up: Vary your training routes so you don’t get bored.

Find some like-minded friends: Join a local running club, or better yet, request a Girlnetic running club near you by posting in the comments below.

Volunteer at a race: With all of the upcoming marathons, now is a great time to start getting involved, and you’ll likely meet lots of like-minded people on the sidelines. If you’re in NYC, sign up here to volunteer with New York Road Runners, or find opportunities in Boston, or DC.

Don’t compare yourself to others: The great thing about running is that you’re only racing against yourself. You set the bar!

Happy running!

Lead image © johnnyberg