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Runners World Articles: Archives Perfectly Matched When people look for running partners, they often look for someone who runs a similar pace, and who has been running for as long as they have. Yet, I think the best pairings sometimes have more to do with what we don't have in common. Take beginning runners and veteran runners. When the two mix, a lot of positive synergy exists. Beginners often drip with enthusiasm and motivation, which helps veterans rediscover the joys of running. I talk to many veterans who, in the rush to get out the door, and pile on the miles for their next race, don't take the time to smell the endorphins. A few runs with a beginner can change this mind-set. Veterans hold a storehouse of running knowledge that can benefit any beginner-how to find good shoes, how hard to run and how to register for races. Of course, for this connection to work, both beginners and veterans must respect each other's limits. Here's how to make the best of your pairing. FOR VETERANS Encourage. Probably a dozen people you know (family members, co-workers, friends) would like to start running but have no idea how to begin. They also don't want to approach you about running with them for fear of slowing you down. Soothe such anxieties by inviting them to join you for a run. These shorter, slower workouts may not bring you a faster 5-K time, but they will make you more enthusiastic about your training. Hold back. Beginners often go slowly at first. After about four to eight weeks of building a base, however, many get overconfident. They increase distance or speed too quickly, run too many days per week or all of the above. In their quest to become "real" runners, they complain of aches, pains, loss of motivation, and longer recoveries. It's your job to remind beginners of the inherent flaws in doing too much too soon. Tell war stories about injuries that laid you up for months-injuries that could have been prevented. Also, hold back during your weekly runs together. Take walking breaks. I can't stress this enough. Novice runners need to incorporate walking breaks during every run. This practice reduces injuries and helps them feel great at the end. If you normally run continuously, help the beginner by walking for a minute each mile. I'm willing to bet you'll soon convert to my run/walk philosophy. FOR BEGINNERS Just ask. Many novices are intimidated and feel uncomfortable asking questions of veterans. Don't be. Veterans love to answer running questions. Wait until you are ready. If you've never run before, the last thing you want to do is chase after a veteran runner for a mile or more. Instead, start out walking. Walk for 20 minutes for four days, then walk for 30 minutes for four more days. Then add 2 minutes of running for every 4 minutes of walking. Slowly lengthen the running and shorten the walking until you're running for 10 minutes and walking for 1 minute. Don't worry about speed. Some veterans may tell you to challenge yourself by trying to run faster. As a fast runner, I can tell you speed doesn't bring happiness. In fact, pressuring yourself to improve your pace may make you start to hate running. Instead, focus on consistency. Get out there regularly and concentrate on healthier goals, such as stress reduction and weight control. Don't take pain in stride. Many beginning runners (and running dropouts) ask me "When does it stop hurting?" My answer: if it hurts, you're doing it wrong. By keeping the pace slow at the beginning of every run, and by taking walking breaks, you should never feel pain.
From Runner's World, April 1999, p. 44
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