By Richard Seven
The Seattle Times

I grew up in Eugene, Ore., back when, we used to say you had to be either a logger, a hippie or a runner.

The ranks of hippies and loggers have thinned, but the runners are still chugging along.

Why run? I kept asking myself that as I raced up and down steep Skinner’s Butte on the northern edge of downtown. I never quite got addicted, but I still smile when I recall striding along the Willamette River, feeling the air brush my face and locking into that zone where my feet didn’t even seem to be hitting the ground. It became so easy, and I became so eager that during a college running class, my teacher let me run on my own for the term. I asked, “Will there be a test at the end?” She said, “I trust you’ll run.” I did.

So while I understand why 20 million North Americans run, I also understand, now that I’m older, about how work schedules interfere, how pavement tortures backs and knees, how dodging traffic gets aggravating. So I thought it was time to check in with experts and offer some advice for starting and maintaining a running program. Among the keys:

Buy proper shoes. Go with a name brand, shop at a store where runners work and figure out what surface you’re likely to be running on. Buy new shoes about every 500 miles. You might consider insoles. Superfeet, which began near Bellingham, Wash., in the ’70s, offers a product with a heel “cup” and arch support designed to stabilize the foot. Allow a break-in period.

Develop a program. Some suggest going about 30 minutes every other day until you’ve built a base, and only then consider working toward goals. Try to be as consistent as possible. Skipping a run can be very easy, so make it part of your schedule. Motivation tools and gimmicks help, but don’t get carried away.

Pay attention. Listen to pain. If it hurts, stop. Consider walking or a mix of walking and running. Think long-term.

Other considerations. Nutrition, safety, flexibility, form.

Several good books on running are available, but one that might help folks exploring the sport is “The Beginning Runner’s Handbook” (Greystone Books, $14.95). In it, Ian MacNeill and the Sports Medicine Council of British Columbia list three basic rules of training:

Moderation. Being in shape doesn’t mean a newbie runner is ready for a marathon, because running puts specific stress on the musculoskeletal system. So start slowly and challenge yourself in gradations.

Consistency. It is a big mistake to run too hard right away, because you are more likely to stop. And repeating the mistake doesn’t help. Running consistently — within your ability — gives your body time to adapt to the stress you’re putting it through.

Rest. Space training sessions out through the week so your body has time to recoup and regenerate. Many experts will tell you that rest is a key component of training, not acquiescence.

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