Dr. Fuhrman Dr. Fuhrman

How to start running

runners running in a race

Running is a great form of exercise. It is inexpensive, easy and you can do it whenever you want. It is weight bearing, which means it is good for your bones (as long as you do not overdo it). Here are a few tips for beginning runners.

Beginner's Schedule

Most people find it difficult to run for more than a couple of minutes. Running is also quite hard on the body, so it is wise to start slowly. There are many beginner's schedules that teach you how to run for 30 minutes in about two months. I chose CoolRunning's Couch to 5K method because it started relatively slowly and still promised 5K in 9 weeks.


You need good shoes. Do buy real running shoes and go to a good store where they'll analyze your feet. Don't think you can start on your old sneakers until you are sure you'll like it: this is a sure way to injuries; not a good way to start a sport. See: The How To's of Choosing Athletic Shoes

Sports Bra

I am amazed at the number of women I see that do not wear a proper running bra. A good bra can be as essential as good shoes. Do buy a bra that is made for running. Running is a very high impact sport, you need maximum support. I am happy with Shock Absorber, who have a nice video that demonstrates why a good bra is necessary.


You do not need a book about running. Everybody can run. I like to read about running anyway, and judging by the amount of books in even my local library, I am not the only one. I find it keeps me motivated to read other's stories and I even like to read about tips for running a 10K, even though I cannot even run 1K yet. Just go to a library and pick some beginners books or archives of magazines like Runner's World.

Online information

Of course, these days you do not need books to inform yourself or to stay motivated. There are many online resources about running. I'll name a few:

Have fun!

May 9, 2006