Lessee then...

Question
Lets just get down to the gist and nub shall we? Im gonna give you one helluva blah before i get to my questions, so bear with me please.

I'm 14 years old, and out of shape. Its not that Im fat, particularly, but I just about die on the 100 yard jogs we do everyday in gym and even if i run clowly and keep my pace, i cant do endurance at all. This is odd because I am on the tennis and swim teams at my school - although, I'm probably the worst athlete on said teams.

I want to run to be in better shape, so i can complete my tennis suicides with better times and results, and to feel better about myself in general.

My question is, how? Do I just up and run? My definate best run this year was relatively long  run (for me) with my friend Jacqui. It wasn't a sprint, but we were in a hurry to get to my house before her parents came, after we'd been fooling around across the neighbourhood - and I ran all the way. Jacqui is an endurance runner on the track and cross country teams, and so, while i practically had an asthma attack on the porch, she dashed back out to get her dropped necklace.

I want to be more like Jacqui, because I used to be able to run very well - when I was 8. Then something happened and it was ruined. I want to be able to run track next year, and to have more endurance in swimming and tennis.

I want direction. How do I start running? What do I need? Where should I run? Since its summer, is it better to run early in the morning before the horrific mosquitoes come out and its not to hot - or to run late? SHould I run in the woods (trails) behind my house, even though theres lots of ticks - or should I run on the street to avaoid them? I've not any friends in my neighbourhood, but is running alone ok? What stretches should I do beforhand? If I aim to run all summer - however many times per week - you think I'' be able to do sophomore track?

Thanks.

Answer
Naomi,

Wow, that抯 about 800 questions?I抣l do my best?br>
Let抯 start with a few important things when beginning a new program?Consistency: Try starting with some light jogging 2-3 days a week. Set aside a few days of the week on which you can commit to 20-40 minutes of exercise.
10% rule: Do not increase your weekly mileage by more than 10%. Doing so will make you more prone to an injury. Gradual buildup is the key with running.
Effort Level: Take it easy at first?for the first few weeks, your primary goal should be to make your new exercise routine habit. I am not suggesting that you walk for 3 minutes and call it a workout, but I would not recommend running with Jacqui for each workout either as this will be too much at first. Find a good distance/pace where you feel tired (but not exhausted) at completion and build up from there.

When?
I always like to beat the heat. Because it抯 typically cooler in the early AM and in the evenings, early or late is just a matter of preference. Try out each and see what works best for you. With AM runs, you抣l notice that it takes longer to get your body going. That抯 normal, and you should expect a longer warm-up period for your morning runs.

Where?
Trail or Road. If you have the option of running on a trail, it has some advantages. For starters, the softer surface is going to be easier on your body. Over time, the less pounding you give your body the better. Trail running also works some of the auxiliary muscles around your hips, ankles and quads which do not get worked during a road run. Running on the road also has its advantages in that it will allow you to establish a better rhythm and tempo (as you won抰 have to worry about tripping over a big rock or running into a tree). I would mix it up?run the street on some days, and run the woods on others. Variety is a good thing.

Running Alone
Assuming that you live in a generally safe area, running alone is ok, HOWEVER make sure somebody knows where you are running and when you are expected to return. If you are running when it is dark, make sure that your cloths are reflective and that you are visible. Take your cell phone with you and be alert?all the basic stranger danger stuff you learned when you were 5 applies here too!

Warm Up
Some light stretching in the calves, hamstrings and quads are ok before starting your run but it抯 also sufficient to warm up simply by starting your run slowly and gradually building up your pace. You抣l do most of your stretching after your run during your cool down. Talk to Jacqui about what she does post-run. Check out this link too (covers the basics)
http://www.serpentine.org.uk/advice/begin/stretch.php
Also make sure to rehydrate properly after your runs.

It sounds like you are eager and willing, so I抦 sure if you set your mind to it, you抣l do great. Once you get rolling, let me know if you have any other questions (one at a time please :))

Best of luck,
Greg