Are you just about ready to make the commitment to start running this fall? If you are, awesome. You won’t reget it.

Now is the time to begin. Everyone has to start somewhere. Even so, the first few weeks of a running program can be difficult, but hopefully these simples tips for beginners can make it a little bit easier.

1. Before you begin a running program, start by walking. If you can’t walk for 20 minutes continuously, you aren’t ready to begin running. When you are ready to begin running, start each run with a five-minute walk. Your initial goal should be to move continously, alternating running and walking. If you’ve never run before try this: Walk five minutes, run for one. Do that for 30-40 minutes.
2. When beginning, don’t run or walk too fast or too hard. You should not be breathing heavily. If you are, slow down.
3. Wear good running shoes. Make certain they are shoes specific to running and are in good shape and not worn out. Got any of the three RunTex locations to get fitted for the proper shoe for you.
4. Stay off sidewalks. Sidewalks are safe, but concrete is much harder than asphalt—too hard for extended use.
5. Try to find a flat trail, park or grass playing fields. The Town Lake Hike and Bike Trail is ideal with a soft surface, water fountains and coolers and it’s relatively flat. Hills are great for building strength, but can be a little too strenuous for beginners. The Zilker Park soccer fields are also a good place to start running. It’s worth it to drive to Town Lake to begin your running program.
6. Avoid treadmills and tracks. Too boring. You want to enjoy the environment, not avoid it.
7. If running or walking on a road, always walk or run facing traffic. When crossing an intersection, make eye contact with the driver before crossing.
8. Find a running or walking partner of similar fitness level. Walking or running with someone will make the miles pass quicker.
9. Wear light, comfortable clothes. The less, the better. If you’re comfortable when you start to walk or run, you’ll probably be too warm in 10 minutes.
10. At night, wear reflective clothing or vests, use flashing lights or carry a flashlight so you can be seen by approaching motorists.
11. Stretch after running or walking, not before.
12. Drink before, during and after walking or running—even if you aren’t thirsty. Use water or sportsdrinks, not soda or beer.
13. Don’t try to walk or run through pain. A little discomfort is normal; pain is not. Whoever said, "No pain, no gain" was probably injured.
14. Never wear headphones or use an Ipod while running outside. The music tunes out your surroundings and you can’t hear approaching cars, cyclists or dogs.
15. Try to run or walk at about the same time every day. By developing a routine, you’re more likely to stick to a program.