A Biginner's guide to running

If you’ve considered running but struggle to commit, be inspired by runner Feige Lewin as she tells us how she managed to get off the couch and take to the road…

All I could hear was my heart beating rapidly. Sweat trickled down my back. A stich jabbed at my side. I could hardly breathe. I stopped, turned around and defiantly walked back home. It was my first run. Later I tracked the distance and it was only one kilometre!
I thought about that first day while running down the same road, dripping wet after running 24km in the pouring rain. My pace was steady, my breathing measured and my heart relaxed. How is it possible that the same woman, who couldn’t handle one kilometre just over two years ago, now had more than 2 500 (enjoyable) kilometres under her belt?
In the past two years I’ve tried and learned many things about running, my transformation didn’t happen overnight, but my experience could help you get off the couch and out the door TODAY!
1. It’s all in the mind (and not in your legs) - What got me out the door on day one and back out the door on day two was mental determination. I had decided that I was going to do it and that is what ensured my success.
2. Don’t make excuses - You don’t need high tech running shoes, clothes or gear to start. Take what you have now and give it a try. Once you have the hang of it and know you WILL stay the course, head over to a specialist running shoe store to get fitted for the best shoe for you. Anything on top of that is nice to have – not a have to have!
3. Set small goals - In Don Oliver’s book ‘Make sure of your Comrades medal’; he speaks about approaching training in “biteable bits and chewable chunks”. This is how you should approach beginning to run. Start with what you feel. Walk around your block and alternate between walking and jogging in minute increments or over the length of street lamps/ houses. It doesn’t matter how long it takes you or how short the distance is. Start slow and build slow.
4. Shut out negative 'noise' - Don’t let negative voices downplay and undermine the little steps you’re taking to a better you. Your neighbour or co-worker might be able to run five kilometres in her sleep at six minutes per kilometre without breaking a sweat - so what?! Your accomplishments are just as impressive and important.
5. Make time - Everyone has spare minutes in their day. It is up to you to decide how you’re going to use them. Never say ‘I only have five minutes, it’s not worth it.’ A little is always better than nothing. A favourite quote of mine is, “If you went running when you first started thinking about it, you’d be back by now.”
6. Don’t give up - I am not going to lie, the beginning is hard. You might hate it and think about quitting but hang in there, long enough for the habit to form (I hear it takes only 28 days), and the rewards will be greater than your highest expectations!
Have any fears or concerns about starting to run? Tell me about in the comments below and I’ll do my best to reply and help you on your journey to a fitter you!

Feige’s Week of Running

• Mileage (Jan 14 – Jan 20): 63,33km
• Longest Run: 25,4km
• Total money raised for the pink drive: R480 – still R4 520 to go! Remember to support the Pink Drive and breast cancer awareness by either smsing ‘race 628’ to 42030 (R30 charged) or sponsoring my Comrades run here.

About Feige Lewin:
A Johannesburg-based writer, fitness enthusiast and co-founder of Nutreats, Feige is training for her first Comrades Marathon in 2013 while raising R5 000 for The Pink Drive, a non-profit breast cancer awareness organisation.
Follow her journey as she shares her top training tips, healthy treat ideas and fitness inspiration.
You’re welcome to support The Pink Drive by making a donation via Feige’s Race4Charity page.