Runner's guide to being safe and efficient

Anyone can become a runner, but not every runner has to be competitive.

We often hear, “I go for jogs sometimes, a couple times a week, but I’m not a runner,” but the reality is that they are runners.

Many people think if they don’t compete in races or if they don’t run at a certain pace, they can’t be considered runners.

It doesn’t matter the reason; running is running. That being said, there are definitely some fundamental principles to follow to make you a safer and more efficient runner.

Let’s start with the gear. Shoes are abundant in the world and sales people make the latest model sound the best, but are they right for you?

If you are new to running, you are going to need support from all sides and you will need cushioning. When you run, note where your impact point usually is and you may need extra cushioning at that spot.

If you have been at it for a while, you may need a bit more flexibility. Free or “barefoot” running shoes are not meant for a beginner runner; work your way to them each time you wear out a pair of runners.

Should you choose to go completely barefoot, do so at your own risk. Bottom line: shoes should be comfortable, lightweight and breathable.

For clothing, make sure you’re comfortable and not pulling at anything. Wear sweat-wicking fabric and if it’s a bit cooler, invest in a lightweight wind-breaking jacket, one that is not heavy if you have to take it off and tie around the waist.

Don’t wear jewelry that could cause chafing, but do wear a hat or visor. Only wear sunglasses if they are sure not to slide when you sweat.

For long runs, you may need a belt that holds a water bottle or go on a route where you can run past a public water fountain or have a friend on the way set out a cup for you on their front steps.

Now it’s time to run. The best choice is to find a dirt or asphalt trail; limit the amount of time on concrete.

Concrete has no give and it’s too hard on your joints. If you can, run on the road facing traffic.

Warm into your run with a gradual power walk and work up to a jog for the first three to five minutes. If you are really stiff, try some low squats and walking lunges after the warm up for some dynamic stretching before the run. Leave the static stretching until the end.

When you run, keep your upper body relaxed but tall and proud. Keep your hands open and allow yourself to breath naturally. Try and land softly on the ball of your foot and dash forward like you are on hot coals.

Go at the pace that is right for you; time how long it takes and make note of how many workouts it takes for your time to improve; in order to improve, you have to be consistent with two to three runs per week.

Choose a goal; go for time first and try to stay at a good pace for 25 to 30 minutes. Then go on a map app and figure out the distance. Google Maps and MapMyRun are both good. Work on improving the distance in the same amount of time.

Consider joining a running group at least once. A coach and other meets can be motivating and provide many useful tips. Then, when you are ready, try a charity run or a competition run to challenge yourself. Or, just run for the love of how it makes you feel and enjoy the peacefulness of it.