I'm far from a seasoned runner. In fact, I still consider myself a noob when it comes to the sport. However, I was a beginner just yesterday and that qualifies me even more to write this article. I can still remember the mistakes that I made and the things that I did right. So lets get down to the nitty gritty. This article will give you the low down on 5 things I wish I knew before I started running.

5. Running is an Individual Sport.

Whether in football, wrestling, or baseball, I've spent the majority of my athletic life competing against somebody else. And of course I approached running with the same frame of mind. I wanted to compete. I quickly found that I'd have to compete against myself or find myself sorely disappointed.

I work in downtown Salt Lake City, Utah; the largest city in Utah. It is filled with great shopping areas, financial institutions, and a thriving business district. However, one wouldn't expect that you could find solitude and solidarity in minutes. A paved running trail winds up City Creek Canyon and within 10 minutes of running from downtown you find yourself smack dab in the middle of it. No cars, no buildings, and no cell phones (well...maybe a couple...but not mine!). This is where I started running. It was convenient and I could complete a 5k and be back in the office within an hour.

This is where I started to run and this is where I started to compete. Running up the canyon I had a hard time letting people pass me. Because of my competitive upbringing, I felt like every run was somehow a competition and that if somebody passed me I was losing. The worst was when a girl would pass me, and that happened a lot! It took me a while, but after being disappointed every day I came to terms with it. I'd have to change my perspective or I would have to quit running.

4. Start Slow and Short

For me starting to run was very exciting. I was starting to get back into shape and I saw improvement on a weekly if not daily basis. It was such a high that I pushed myself harder each time. I carried a watch and ran against time every run. If I performed poorly against my expectations then I was depressed. Soon each run became a chore. I had to work really hard and push myself into an anaerobic state just to meet my lofty expectations. The hard running took a toll on my body. I got shin splints and rather than laying off, I poured it on more. Soon my shins hurt all the time. After talking it over with a couple of more experienced runners I let up. After a month or so my shins started to feel better. Instead of learning from my mistake I took this opportunity to fall back into a rut: over-training. On a 4 mile jaunt I felt a little twinge in my right knee, but I was making good time. I ignored the pain and finished my run. Within 3 hours I couldn't walk. I injured my IT Band. It took months to get over that injury.

And the moral of the story is start slow and short. Don't worry about mileage, don't set goals, just run. Listen to your body. If it is sore take it easy. If it feels good go for it. Never run through pain.

3. Be Flexible

As I stated earlier, I injured my IT Band. It was very painful and it is still sore to this very day. However, I can still run on it because I learned to be flexible. Stretching and warming up/cooling down is paramount. Initially, I'd spend 1 to 2 minutes stretching after a run. You know, just enough to get my heart rate down. I ignored muscle groups and warning signs. Then again, I didn't know how to be flexible.

Spend time warming up, cooling down, and stretching. I do a set of Yoga stretches that I found in an issue of Runners World magazine. Stretching is a necessity. It will keep you injury free and happy.

2. Sole Power

Odds are, your stride is different than mine. In fact, I'll bet you fifty bucks. When I started running I went down to the store and picked up a pair or running shoes that I thought looked cool. I didn't know that there was a difference in running shoes. I knew nothing of pronation or supination. My feet hurt after every run and I developed shin splints (attributed to over-training and bad shoes). After talking to my buddy at work I decided that I needed to go find some proper shoes for running. I visited a New Balance store. They sold me some shoes. They were expensive and I figured that they had to be right. The people there convinced me that I supinated. I used the shoes they sold me but my feet still hurt and I didn't notice a difference at all. Three pairs of shoes later, I figured I was doomed to running with hurt feet. I was wrong.

A little bird told me about a local running store that would help me find the perfect shoes for my feet. I stopped by and boy oh boy did I find the jackpot. The staff was knowledgeable and very friendly. They had me walk on a mat that, through some black magic, showed the pressure distribution of my feet. They determined that I had a neutral stride and they started picking out shoes that would fit my feet. All in all they had 11 boxes of shoes lined up for me. Instead of just trying on the shoes, walking back and forth, and checking myself out in the mirror, they let me put the shoes on and run in them on a treadmill. This was awesome. I quickly narrowed 11 shoes down to 3. Then I chose the pair that fit AND felt the best. Wonderful. I fell in love with the shoes. My feet felt great and my shin splints waned. Since then I've been a loyal customer to Striders in Layton, UT.

Find a store that will take care of you and you will instantly have some sole power.

1. Race Often

My first race turned out to be a 1/2 marathon. I trained for 6 months. The 1/2 marathon was one of the best experiences of my life. The energy at both the start and finish line was amazing. Racing makes the training worth it. Incorporate races into your training. If you aren't into running long, make sure you enter some local 5K or 10K races. This will give you a chance to run as fast as you can. Lacking motivation? Run a race. The race is sure to fill your motivation tank and give you the power to run.

I hope these tips will help you get off to a better start than I did. I enjoy running and want to share this passion with everyone. Do the same!