Guest Post: James McGrath is the owner and editor of Supplement-Deals.co.uk, which provides price comparisons of bodybuilding supplements including the popular Peak Body Pro 50 Bars and other whey powders, creatine’s and fat loss products. Don’t forget to check out his writings on the sports nutrition blog.

Running is one of the best, most complete exercises for improving general fitness. It works legs the most, but also has an impact on your back, your core, chest, arms, and the cardiovascular system. Running is also one of the easiest ways to get exercise; and you don’t need a lot of special equipment. A good run can be enjoyable and fun as you move through your town or city — or as you run down country roads. Running can be great for increasing your level of athletic ability, losing weight, and making sure that you stay strong and fit — at all ages. As easy and straightforward as it is, there are a few things that you should know if you are just getting started with running.

Clothing and Accessories

First, you will need to have the right shoes. Good running shoes will be very light; this is so that you are not expending all of your energy bringing your legs up off the ground but are instead putting it into forward motion and increasing your speed. Running shoes should have some ankle support, especially if you are running outside, but should not go so high up the ankle that they add a lot of weight. They should also have some way to breathe through holes in the sides or top so that your feet do not become too hot and contained. Most good sports stores will be able to advise on a good pair of shoes for running, even better are specialist running stores which can measure the shape of your foot and recommend the perfect pair accordingly.

Next, you will want to have the right clothing. If you’re not running competitively but just to get exercise, do not worry about tight, aerodynamic clothing — however, you may want to get this if you do plan to start running competitively because the right clothes can help shave seconds or more off of your time. The most important thing to have is a good pair of shorts. Make sure they are not too heavy or bulky; also, make sure that they have a draw string so that they are not moving excessively while you are running. You want them to be tight so that they are not going to fall and cause you to trip. You can wear any sort of shirt, though a sleeveless shirt is often best so that your body doesn’t overheat.

Depending on the climate you are in, you may wish to wear a light, breathable jacket which will help keep you warm whilst your body warms up, but prevent overheating later into the run.

Finally, you may want to consider compression socks. These socks are tight near the knees and grow loose as they go down to the foot. They promote better blood flow in areas far away from the heart, helping your muscles to get the blood and oxygen that they need so that you can run better and recover faster.

What Schedule To Start With

Start by running three days a week, an amount that will give you fast, consistent improvement without taxing the body too heavily. Take a day off in between each run to let your body recover. Running on Monday, Wednesday, and Friday will give you a schedule that is easy to remember; this also gives you an extra day of rest on the weekends, which can be very nice especially for beginners and can help you fight mentally through the Friday run.

The first time you go out, pick a distance to shoot for. If you have never run before, it might be a good idea to only run a mile. You can work your way up to longer distances later as you get in better shape. Pick a spot that is roughly a half a mile away from your home, turn, and come back. Do this every day that you run until you feel that you are ready to increase the distance. Remember not to run too far too soon, because you will have to walk back if you become too tired to keep running, which will make you more likely to give up.

Where To Run

If you want to run outside, it’s best to stay close to your home when you are first getting started. If you want to run two miles, for example, do not run a mile away from your home unless you are sure that you can get back. This is true in the city or the country. Just run a half a mile away, come back, and then repeat the process if you are still feeling good. This is not to make it so that you will quit, but to make it so you are not a long way from home if you decide that you can’t carry on.

If you want to run indoors, you can get a membership at a local gym or YMCA. Every good gym will always have treadmills that you can practice running on, while watching television or listening to music. They will often have tracks made of heavy rubber; these have some give and are easier on your knees than sidewalks. Older folk or those with weak legs or knees may be best practising on a treadmill first to get a feeling for how your legs will cope running on hard ground or pavement.

Safety Tips

For most, running is a perfectly safe activity, but accidents and injuries do happen. Take note of the safety tips below to reduce the chances of an injury.

• Do not try to do too much at first; work your way up to longer runs.
• In the first few weeks, stay close to home in case you need to stop.
• Drink lots of fluids before and after.
• Eat no less two hours before you set out.
• Stretch properly, for at least ten minutes beforehand.
• Listen to your body, take a break if you need it.

Almost any town or city will have several established running clubs. Just search your location + ‘running club’ and see what’s available near you. Running clubs can be invaluable to the beginner, and most members will be happy to provide tips and advice including where to run, timetables of local races and more.

And Finally…

Have fun! With a little preparation and planning, running can be one of the most enjoyable and rewarding exercises around.

There are a bunch of fitness applications that you can use to keep you on track when working out. If you own an iPhone, there are many free applications to choose from, and can help you record your progress. I’m personally an iPhone user so I use a bunch of them.

For running, I use the Nike + iPod and Couch to 5K apps to help me keep track on my running distances. They also allow me to see how much I’ve progressed over time. If you’re training for a 5K, the Couch to 5K app is great for you!

The great thing about apps are that they are free to inexpensive, and you can keep track of your progress. We’re all different, and have different goals so of course we’re not going to be using the same apps. I know not everyone has an iPhone, but there are apps for other phones like the Blackberry, Android, or other mobile phones. Of course there are other ways to keep track of their workouts besides using apps.

Do you use a fitness application, or another way of keeping track of your workouts? How has it helped you?

So, I kind of have a love/hate relationship with running.  I think running is a great form of exercise.  I totally admire people who run and train for races.  But the “hate” comes from having to do it alone.  I don’t like to run out alone, so I usually run on a treadmill, which can be quite boring sometimes.

When I first started this blog, I really wanted to get into running, so I decided to train for a 5K.  I had no idea where to start, so I looked around and found this really interesting program called the Couch to 5K.  The Couch to 5K is a program that helps you get into running a 5K by working your way up, by doing intervals of walking and running.  Even if you never ran in your life, you could start this program.   I gave it a try.  Back then, I had used a podcast by Robert Ullrey, who put together music with verbal cues.  So for example, if you started on Week 1, Day 1, you would first do a 5 minute walk, followed by alternating 1 minute runs and 1.5 minute walks for 20 minutes, followed by a 5 minute cool down walk.  That podcast series helped me train for my first 5K, which was a great experience!  The feeling you get when you work so hard for something and you complete it is an awesome feeling!

I started running again yesterday at the gym using the Couch to 5K app on my iPhone.  It’s amazing how technology advanced from the time I ran my first 5K to now.  I can now use my own music and get the cues, which is great.  In addition, I use the Nike Plus+ app, which measures the distance and logs each run, showing my progress over time.  I figure it was a great enough incentive for me to see progress and get back into running.  After all, yesterday’s run wasn’t so bad for me.  Maybe I’ll decide to run a 5K this year!  We shall see!

Anyone else use “tools” to keep track of their running?  Whether it is an iPhone app, a heart rate, monitor, or whatever else, let me know!

Pretty proud of myself today!  I was able to see my little nephew and work out!  I knew that I had to stick to my plan, and I’m pretty glad I did.  Today I started all over and am doing the Couch to 5k (aka C25K).  With my trusty iPhone I had the Nike + app and this Couch 2 5K app I got a few days ago.  The two work together and help you pretty much go through the work out.  The Nike + app tracks my distance and how fast I go per mile, and the Couch 2 5K app gives me the cues to walk/jog/cooldown.

If you’re wondering what Week 1, Day 1 of the Couch to 5K workout consists of, it starts with a 5 minute warm up, then 60 seconds of jogging, followed by 90 minutes of walking for 20 minutes.  After 20 minutes you do the 5 minute walking cooldown.  I started the app when I walked out the door of my apt to the gym, which is almost a 5 minute walk.  Got to the gym and jogged/walked on the treadmill followed by walking back home as my cooldown.  It worked out perfectly!

Here was my result from the Nike + app.  I know my mileage has yet to improve but after a long while of not training I had to start from the beginning, which I think is best for someone just getting back into working out.  You just don’t want to dive right in and eventually hurt yourself!  I could definitely handle the workout, but I didn’t want to overdo it.

I’m super excited though.  I am so happy to be back to working out.  It is true:  working out gives you endorphins and endorphins make you happy!

Sorry I didn’t post yesterday. Today I’m leaving for NYC and yesterday was all about tying up things at work before I left, and doing laundry. I was able to run while the laundry was going and I was planning to do another day of the Couch to 5K, so I headed off to the gym in my community. I did my five minute walk and got to the gym, only to find out these two guys were in there smoking cigars! The gym is in a clubhouse and it was so bad I couldn’t run in there. I was better off running outside, as humid as it was. So I went to the other end of the neighborhood, running and walking until I got back home, which is at the end of the other side of the neighborhood. My total mileage was a measly 1.48. Better than nothing, I guess.

Here was my meal yesterday -

Coffee and oatmeal with Panda Puffs and some Vanilla Rice Milk

Lunch was some rotisserie chicken, potato salad and some Panda Puffs for a snack.

Dinner was some pasta with broccoli and chicken breast in alfredo sauce.

This morning I had some oatmeal with Agave Nectar, a small portion of potato salad, and a cup of coffee with creamer and Agave Nectar.

I STILL haven’t finished packing, and although I’m only going to be there until Sunday, I’m just being laggy.  I gotta leave the house by 11am to catch my 1pm flight, so I better get off the computer.  I won’t be posting until I get back since I’m not going to bring my computer.  But I’ll definitely bring my camera! Have a good weekend everyone!