What are the top beginning running tips ? Diane sent this question :
"I have tried running, but I just have a hard time making it a routine. I am going for it again. My problem is my legs from the knees down just feel so heavy.You talk about easy and hard workout days, but it seems like I can only do one speed, its all I can do to keep picking up my legs. Cardio wise I am fine. What can I do to get that spring in my step (the feeling you got when you ran as a kid).Make running fun for me..help"
Diane, I want you to try the following :
1. Split training into two - half intervall sessions on the bike/alternative training. These sessions should be short intervalls, for example 30 x 1 minute. The other half of the sessions walking/running.
2. For the walking/running sessions, split these into alternating walking and running and do this on a consistant basis. You want to add in there loads of variation in both pace and length of the sessions/within sessions. As an example of this, check out my article here : from couch to 5k
Why is this important ?
The main reason why you are feeling heavy are twofold ; first of all your cardiovascular fitness is not good enough to hold up against the difference in running and other endurance sports (meaning you "running economy/form") Therefore you need to use the bike/alternative training to boost/parallell train as you move along in your training.
The second reason is that your muscular recruitment pattern is not good enough yet to feel "light" on your running specific work. Therefore you need the type of variation in your running that I talk about here.
I wish you all the best and I hope these beginning running tips will help you along !
I'm often asked what shoes I personally recommend to help stay injury free while running (on the 100 day plan) so I'll add a little bit about it at the end of these Q and A's.
Good shoes are crucial if you want to stay injury free during your marathon journey. In general, the best is to find a shoe that fits your feet according to your foot type.
However, these three shoes will do an excellent job with their mild correction - and will work for most runners :
1. Asics Gel Kayano (click for zappos reviews for other runners views)
The legandary shoe from Asics. You cannot go wrong with this one.
The most sold running shoes ever - and by every model seems to get better and better. About the same weight as the Kayano but the fit is a little bit different.
The 2150 is a great alternative for the faster work you'll be doing in the 100 day plan. It is one of the few shoes that "feels" like a lightweight one but at the same time has more than enough stabilty to prevent injuries with the marathon type length of some of the interval sessions.
A tips for international (non-US) runners : check out roadrunnerssports.com :
Example : Asics Kayano (RoadRunnerssports) they ship worldwide and it can really save you some money on your shoes.
I'm often asked what shoes I personally recommend to help stay injury free while running (on the 100 day plan) so I'll add a little bit about it at the end of these Q and A's. 
