A top 10 list for beginning runners

Today I'm gearing my writing to beginner and novice runners as well as those who may be thinking of just starting to run. It's my top ten list of best tips for runners to practice.

The tips are not really in a particular order, with the exception of tip #1. I've found these principles to hold true from not only my running but echoed by many other runners as well.

So, let's begin the drum roll!

10. get dedicated running shoes—if your feet aren't comfortable the rest of you won't be either. An ill-fitting pair of shoes can lead not just to foot injuries but to leg injuries as well. I highly suggest going to a specialty running shoe store that will fit you properly. These stores have staff that are runners themselves and can help guide you through the many types and brands of running shoes—something you probably won't get from the chain stores.

9. start out slow—don't compare yourself to others. Do whatever distance you can at first and build upon that. If it's only one lap at the track or to the end of your block, continue with it until you can run it comfortably without getting winded or feeling tired, and then add another half lap or half a city block to it. The general rule for increasing your distance is no more than 10% at a time.

8. find a group—search online for running groups in your area and join in. Your local specialty running store might know of some groups as well. The camaraderie and knowledge you'll gain from other runners will help make the laps or miles go by quicker. It may take awhile to find a group that runs at your pace but continue to look.

7. be seen—if you're going to be running outside make sure you're wearing brighter colored clothing—especially if running on roads or at night! If running near dusk or at night think about reflective clothing or buying a reflective vest. Even wearing or carrying some kind of light at night while running isn't a bad idea. Never assume everyone will be able to see you.

6. pay attention (to yourself)—for new runners, I highly recommend running without listening to music (or if on a treadmill, watching TV.) Instead pay attention to cues that your body sends you: increased heart rate, feeling winded, feelings of tiredness, tightness, or pain. Learn to try and identify what's causing the issue or when it's happening and how you can adjust. The biggest rule is don't run with pain. If you just feel tightness perhaps slowing down will alleviate the issue. If you feel pain—STOP, do not continue! Seek the advice of a medical professional if the pain is serious or happens again.

5. pay attention (to others)—again, this is especially true if running on roads. Be alert for oncoming cars, when crossing roads, and for pets. Always assume that drivers CAN'T see you. There's probably going to some time when one of them doesn't. The sooner you can react, the better. It's another reason to wear bright clothing and another reason NOT to wear earphones while running outside. Watch out for unleashed pets when running, as this can be a dangerous situation as well. When trail running, again watch for unleashed pets as well as wild animals and mountain bikers.

4. enter a race—as long as it's a shorter distance race, say a 5K that you easily handle, signing up to run a race is a great way to stay motivated and keep up with training. Having just a little bit of pressure on you to complete the event will get you out there when you don't necessarily want to, helping you to learn to deal with some inevitable adversity. Don't worry about where you'll finish or what your time is, just have some fun with it and meet some new runners before and after the race.

3. get some rest—while new runners may not necessarily need this, if you're planning on sticking with running long term or eventually train to do a longer distance in the future—I would start getting in the habit of getting some extra sleep. In general more sleep is better for you and if you're running it will certainly make you feel more alert. The general rule I read was an extra minute of sleep every night per each mile you run during the week. Running 10 miles a week?—allow for extra 10 minutes of sleep every night.

2. take notes—I keep a log of my running. I record items like the weather conditions; distance, route and time ran, and notes on how I felt during and after the run. You can jot down as much or as little as you like but I find it valuable to be able and go back and review how I felt while running a certain route or during a certain time of the day. It allows me to be able to make adjustments and changes more easily.

1. have fun!—this is most important! Start running because YOU want to, not because someone else recently has. Find what works for you and stick to it. Run the distance and pace that is comfortable for you. You can learn from other runners, but other than progressing slowly and wearing the correct shoes and clothing, no rule is written in stone—including mine. If you don't see the value in keeping a running log then don't. You should want to run because you enjoy it and not feel like it's "work."