Running 101: A Beginner's Guide

How-To Training

Running will certainly feel challenging at first and you will be slightly out of breath when you start. That should eventually subside. It's helpful to use the "talk test." If you can hold a conversation while you're running, you're at a good pace. Once or twice a week, however, go for a shorter run, but complete it at a higher speed so that talking is more difficult. It will help increase your fitness level and cardiovascular strength.

Both have advantages. Treadmills are a perfect alternative when the weather is uncooperative and can be helpful in easing into new distances or paces. Adam Krajchir, head coach and program director for the New York Road Runners Foundation Team for Kids, believes that treadmills complement outside running because the cushioned surface reduces the risk of injuries that many runners get from constantly pounding their legs on pavement outside.

"Run, wherever you can, inside or out," he says. "Getting into a regular routine is more important than finding a perfect solution."

Running hills is a great way to improve leg strength and burn calories. When you run up a hill, shorten your stride and pump your arms forward. Going down a hill, let gravity do the work and give it a little help by leaning slightly forward.

Side stitches are common and are caused by a lack of oxygen in your GI muscles. To stop them, Krajchir recommends exhaling hard and long or bending over at the waist while exhaling. You can also slow down your pace until the stitch subsides.

If side stitches become a recurring problem, Krajchir suggests avoiding solid food immediately before a workout and making sure you're always well hydrated.