Never run before? Here’s how to get started

On “Today Runs a Marathon,” we take a look at how you can start running or even training for a marathon. Kathrine Switzer, who won the New York City Marathon in 1974, was invited on “Today” to discuss her experiences encouraging women to run. She even worked to include the women’s marathon as an official sport in the Olympic Games. Switzer, who is co-author of “26.2 Marathon Stories” with Roger Robinson, shares her tips for beginners.

Thirty-nine years ago a director of the Boston Marathon physically attacked me mid-race and tried to eject me from the competition simply because I was a woman. The marathon was a man’s race then, and women were considered too fragile to run it. That sure was news to me! I finished the 26 mile, 385 yard course anyway. It created a worldwide uproar, because “women were just not supposed to do these things.”

So who ever would have believed then that this obscure and controversial sport of women’s marathon running is now the fastest-growing segment of our sport, involves millions of women who outnumber men in many marathons and almost all other American road races, has become a glamour event in the Olympics and on the streets of our major cities, and has transformed globally society’s view of women’s physical capability? All in my lifetime. Wow! Are you ready to sign up yet?

Running appeals to women because it gives the best return on fitness for the time invested, and it gives us all an enduring, even magical sense of accomplishment. If you train for and complete a marathon — and I won’t kid you, it’s not easy — you will have a victory in life that nobody can ever take away from you. Women especially live fragmented, busy lives that don’t leave much room for the heroic; running a marathon shows you can do anything. For most of us, this is a life-transforming experience.

Even after running for 47 years and 35 marathons, I still find my run is the best, most creative part of my day. It is a chance to gather my thoughts and keep fit all at once. Here are my tips for getting out the door and keeping on the road for many years to come:

NBC VIDEO Check out these marathon tips Aug. 31: The "Today" show's Natalie Morales talks with Kathrine Switzer, author of "26.2 Marathon Stories," about tips for running a marathon. Today show

Just start: You are probably the worst judge of your capabilities. You can accomplish the unimaginable! People run — and even run marathons — who are blind, legless, have heart transplants, have lost 100 pounds … all you have to do is put on your shoes and get moving.

No excuse: You’re never too old or too heavy to start. Exercise is the best thing you can do for yourself. As long as you are alive, the body can grow stronger at any age.

Why: Running is wonderful because it is totally accessible and utilizes every second of time — you put your sneakers on and go out the door. All the time you spend driving to the gym, you can spend running.

How: Time constraint, especially for women, is the most limiting aspect of running, so get creative and multi-task. Run in the morning before the kids are up, run while they are at soccer practice, run home from work rather than commute, put the kids in a baby-jogger and take the dog along too. As you make room for running, you will become more efficient and eliminate junk time from your life.

Why me: Women are great at running because they have natural attributes of endurance. Men have power, speed and strength, but women are more patient and can go all day. (Bet you already knew that!)

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