More non-runner's guide to running

Since I wrote my last post on tips for non-runners to get into running, I have thought of more tips, and thought I would share them with you:

- Invest in an iPod. Download your favorite tunes, preferably upbeat ones. Fast, happy music will not only motivate you, but help to keep your mind off the anxiety or any other mental interruptions you may experience while running.

- Running is a mental exercise, not a physical one. Okay, well it *is* a physical exercise as well, but that is the easy part. Your legs have already been carrying around the 200, 250, 300 pounds you have now, so they will do the job just fine. What you must really conquer is the mental exercise. You will think "I can't do this," "This is crazy," "I'll just give up in a week," "I'm too fat for this," "I'm too old for this," "I hate everything jiggling," "I look ridiculous," "Those skinny joggers must think I'm a fat lard," "What do those cars driving by think of me?" "My legs hurt," "I can't breathe," "I'll never make it." Those types of thoughts will drive you into the ground. The hardest part about running, especially if you've never done it before, is ignoring those negative thoughts and keeping your eyes on the prize. For me, I was especially self-conscious of the fat jiggles, and running by much skinnier people. I changed my attitude, and instead of feeling dismayed about the jiggles, I ran harder, because I figured the harder I run, the faster I will stop jiggling. As for the skinny joggers, I just reminded myself that they are probably proud of me for trying to get healthy, and I look at their bodies as a motivator for me, because I hope someday I will look like that.

- If you think you're going to die, don't worry, you won't. Of course, if you feel serious warning signs, such as sudden chest pain, vision problems, or other such issues, you should definitely get checked out. Also, if you haven't seen a doctor in a while, you should get a check-up before starting an exercise program just so you know if there are any existing factors you need to be aware of. That being said, remember that you are probably way out of shape. Expect to feel light-headed, nauseous, short of breath, tired, achy, and sore. These feelings are okay and will not kill you. One reason I did not run for many years, is because I would start feeling out of breath and light-headed, and I would stop, thinking I was doing something harmful to myself. In reality, I was just out of shape, and needed to push past that anxiety to build my strength and endurance. Again, if you feel you have a serious medical issue, please get it checked out. But remember that while you might feel like you will harm yourself, exercise can only do you good, if you work hard.

(This is NOT medical advice, but it worked for me. It's probably not even good for you, but what I did is take 2 ibuprofen every night when I went to bed for one week. That way, I woke up and did not feel the soreness from the workout the day before. After a week, I was no longer sore, and stopped taking the ibuprofen. If achiness is a stumbling block, and you have no pre-existing medical conditions that would preclude it, consider taking a pain reliever to help you through the first week or so.)

- Pay attention to any persistent, localized aches or pains. If you have a nagging soreness suddenly appear, or one particular spot that bothers you, you may be doing something wrong with your mechanics. For example, my knee starting bothering me out of the blue. I've never had trouble with my knees, and had been running a little while before, so I didn't think the running was causing it, but I wasn't sure. So I starting paying attention to my activities throughout the day, and realized that when I was taking the girls on my morning walk in our big, old, behemoth of a stroller, I was putting too much pressure on my knee when trying to turn the stupid thing. Once I stopped twisting at the knee for that particular move, it stopped bothering me. If you have an ache in your shoulders, maybe you are bunching your shoulders while you run? If you have pain in your heel, maybe you are pushing off too hard with your toes, putting strain on that tendon? Listen to your body and work with it.

- Fake it 'til you make it. That is a saying used in many programs in which people are trying to make major changes in your life. It won't be easy. You relate to your family and friends, and they relate to you, the way you are now. Your life, schedule, job, and activities are all based on your lifestyle right now. If you change your lifestyle, ALL of that must also change, and it is NOT EASY. You may have to decide if some of your relationships are continuing to encourage unhealthy habits. You may have to learn new concepts and change the way you think about things. Even your house will change, as you bring new things in and put old things out. This kind of change is not comfortable or easy. It's like buying a new pair of cute shoes. They are super-cute, and you know they will go perfectly with that one outfit. But the first time you wear them, they rub your feet in all the wrong places, and you have to wear them for a while to really "break them in." Changing your lifestyle is like that. You just have to keep telling yourself that once you break in that new lifestyle, it will make you look and feel like a million bucks. That's why you have to "fake it" for a little while. It might not feel normal or comfortable, but it will eventually become a habit, and then a part of your life. Hang in there!

- Make variety your watchword. I have about 15 different routes of varying lengths that I run, depending on my mood and energy level. Keep yourself from getting bored. Keep looking for new places to explore, and have several options available to you, so you don't feel stuck on one particular route.

- It takes a long time to change, be patient. It took you 20, 30, 40, or more years to establish the lifestyle you have now, you won't be able to change it in a month. Plan on losing maybe 5-6 pounds a month, on average. For me, that means at least 10 months of exercise and diet to get to my target weight. That's nearly a year. That may sound depressing, but remember that you are making changes that will last a lifetime, and that is worth the time you invest to make it happen. Try not to get discouraged if you don't see big changes happening right away. Just remember why you are doing what you are doing, and just keep at it, and one day, you will go into the store to buy new clothes, and realize that all of a sudden, you have to shop in the regular sizes section. That's a great feeling! Don't give up until you get there!

I hope these tips I have shared with you will help you to be more successful in implementing exercise into your life. I am enjoying running now, something I never thought would happen in my lifetime. I can see changes in my life and my body. I still wish it would go faster, but all I can do is just keep running. I know if I keep working hard, it WILL pay off in the end. Good luck to you!