Tips for Successful Running 
by Dave Elger
A year ago, Jeff Graybill couldn't run a mile without stopping. At 5-foot-8, 200 pounds, with a total cholesterol level of 261, he was hardly the poster boy for good health.
Now, take a second look. The 47-year-old Sacramento attorney finished his first marathon last month, completing the 26-mile, 385-yard California International Marathon in 3 hours, 57 minutes, 31 seconds.
If he can do it, Graybill figures anybody can.
"I just cried at the end," said Graybill, who now weighs 160 pounds with a cholesterol level of 138.
Excerpt from story by John Schumacker
TC Palm.com Health & Wellness, Dec 31, 2002
Whether your goal is losing weight, improving cholesterol, quitting tobacco, or managing stress, few activities are as effective or simple as regular jogging or running. Have you been thinking about starting a running program but don’t know where to start? Here are a few simple rules to ensure that you are successful.
1. Take care of your feet! The first thing that you need to do is purchase a good pair of running shoes. When you go shopping, buy a pair that fits comfortably and accommodates your foot type. If you have a tendency to roll inward, replace the removable insole with an over the counter arch support such as Superfeet or SofSole. You also need good running socks made of fabric designed to prevent blisters and keep your feet dry.
2. Be consistent! Get out the door at least 3 times per week. Unless you are sick or injured, NO EXCEPTIONS! This must be a priority in your life in order to be effective. Keeping a training log helps. Going on Leave? Pack your running gear! Work 12-hour shifts? Keep your workouts short and save your longer days for when you are off.
3. Begin each run very easy and slowly build into your pace. Finish each run at an easy pace. If you feel the urge to pick up the pace, do it in the middle of your workout, not at the end.
4. Don’t worry about pushing the pace. Keep it comfortable on most days of the week, especially the first 2 or 3 months.
5. If you want to improve, vary your running by increasing distance or intensity at least one day per week. Typically, a longer run is saved for the weekend, while a shorter, more intense workout is done mid week. Options include tackling hills or running repeat tempo intervals on a track.
6. Do some other form of exercise at least one day per week. Too much running with no other activity will eventually lead to muscle imbalance. Swimming, cycling, or weight training are great alternatives.
7. Set a performance goal. Jeff Graybill had a goal in mind and he achieved it. The weight loss and other benefits were the result of his efforts. You don’t have to run a marathon, but you might have a difficult time motivating yourself. without setting a goal. Examples of more moderate goals would be a 1-mile time trial or a 5K fun run.
8. Monitor your hydration. It’s a good idea to weigh yourself before and after runs longer than 30 minutes. Continue drinking water or sports drinks until the weight you lost is regained. Recently, I noticed that I was losing 5-6 pounds on 2 hour training run! Obviously I don’t drink enough along the way!
9. Don’t give up! There are going to be some bad days, and maybe even set backs. Learn to expect them and move on.
10. Know your limitations. Running is not for everybody. If you have physical limitations, you may need to substitute a non-weight bearing activity like cycling or swimming.
(C) 2006 Dave Elger all rights reserved. http://www.daveelger.com
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Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. If you would like to contact Dave you may do so here on this site by leaving a comment, or by sending him an email at dave{@t]daveelger.com. He also supports the Okinawa Running club at http://www.okinawarunning.com
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