When Paul was approaching 50, he developed rheumatoid arthritis followed by a nervous breakdown. It was the wake up call he needed to begin thinking seriously about exercising. He joined a walking club, which helped break down some of his emotional barriers and gave him the confidence to take up running. Now closer to 60, Paul thinks of running as the thread that helps tie his life together: “Running helped me get a grip on my arthritis and gave me the energy to recover from my depression. It also helped me stop distancing myself from other people.”

Paul’s story is just one of the many profiled in The Beginning Runner’s Handbook. According to The Handbook, you are never too old to run.  Running can be modified for people with injuries and special needs; it is inexpensive and one of the most natural ways to reduce the risk of heart disease, high blood pressure, diabetes, obesity and depression. However, many assume success will come easily. People may train too intensely or frequently and end up suffering from injuries. That’s where this book comes in.

The Beginning Runner’s Handbook is an easy 191-page read, providing key information and guidelines necessary to begin running safely and effectively. The book will answer your practical questions, tell you how to avoid sore muscles and injuries, how to stay motivated and how to set achievable goals. Most importantly, it outlines the Sport Medicine Council of British Colombia’s (SportMedBC) InTraining program.

This is a 13-week walk/run program originally designed to aid runners in the popular 10k run, the Vancouver Sun Run. It was designed by former Canadian national team running coach Doug Clement with the goal of developing a program that combined walking and running to help people gradually develop the endurance necessary to complete the 10k course without becoming injured.

Although it may be tempting to skip the walking intervals and jump ahead in the program, this is discouraged. Our bones, ligaments, tendons and muscles require gradual buildup with physical activity. Running can stress bones and joints if we have not trained our body adequately, and this may cause long-term damage. No one should begin running without this guidebook.  

Sidebars throughout the book include interesting facts about running, fitness and health, brief summaries of key information from the text, and running tips from track-and-field Olympian Lynn Kanuka. Below are some of the running benefits outlined in this book:
“Running is flexible and inexpensive.” A good pair of shoes is the only expense required. Unlike other sports where equipment costs may be high and recurring, running requires no memberships or fees. You can run anywhere and with anyone or alone. Some run on trails, along the beach or along city streets. “You can run your whole life. With proper conditioning, your body will run a long time, well into old age.”

“Running can help control your weight.” While most people tend to put on weight as they age, those on a regular running program have a much easier time holding off weight gain. “Even if weight is not an issue for you, doing more exercise (that is, burning more calories) opens up room in your diet for more of the things you love to eat that would otherwise add inches to your waistline, hips or buttocks.”

“Running reduces stress.” Running allows the body to metabolize adrenaline more quickly and efficiently. Many runners report experiencing greater clarity and relaxation after a good run. “Adrenaline is one of nature’s mixed blessings, vital to get you through crises but debilitating if there’s too much of it or if it sticks around too long.”

“Running is addictive.” Exercise stimulates endorphin production in our bodies, which is the body’s natural painkiller and has a similar structure to morphine. “There’s some evidence that people get addicted to running because they are hooked on the endorphin rush.”

As stated in its title, this book is just the beginning. For many, it has been the beginning of a healthy lifestyle, inspiring friendships, positive thinking, and physical accomplishments that would have been impossible otherwise. Running represents many things for different people. For some it is a chance to be alone with nature. For others it is a time to socialize and build new friendships. Some adopt the activity for its health benefits, and others for a sense of escapism. Whatever your reason may be, this is the season to lace up those shoes and begin reaping the benefits of running.