So, you want to start running? That’s fantastic! Running is a great way to improve your physical and mental health. But getting started can feel daunting. Many new runners have a lot of questions about where to begin. While this guide won’t cover every single question, it will provide a solid foundation for anyone looking to lace up their shoes and hit the road.
Important Note: Before beginning any new exercise program, including running, it’s essential to consult your doctor, especially if you have any underlying health conditions.
The Most Important Advice: Start Slow
One of the biggest mistakes new runners make is trying to do too much, too soon. It’s tempting to push yourself hard from the very beginning, but this often leads to injury and discouragement. The key is to be patient and start slowly, focusing on gradually increasing your mileage and intensity.
When you first start, prioritize time on your feet over speed. Begin with a slow jog and concentrate not on how fast you’re going, but how long you’re running. Start with short durations – perhaps 10 to 20 minutes – and run or walk/run comfortably throughout. Stick to this for the first week or two. Gradually increase your running time until you can comfortably run for 30 minutes straight.
From there, you can either maintain the 30-minute runs or continue to gradually increase the duration every couple of weeks. Remember, consistency is key, and avoiding overexertion in the early stages is crucial.
A Walk/Run Plan for True Beginners
If you’re completely new to running and can’t run continuously for even 10 minutes, a walk/run plan is an excellent way to start. Here’s a sample plan you can follow, performing each workout three times per week:
- Week 1: Walk for 10 minutes to warm up. Then, alternate between jogging slowly for 1 minute and walking for 1 minute. Repeat these 1/1 intervals for 10 minutes, or until you feel uncomfortable. Finish with a 5-minute cool-down walk.
- Week 2: Walk for 10 minutes. Jog slowly for 2 minutes, and then walk for 2 minutes. Repeat these 2/2 intervals for 10 minutes, or until you feel uncomfortable. Walk for 5 minutes to cool down.
- Week 3: Walk for 10 minutes. Jog slowly for 3 minutes, and then walk for 2 minutes. Repeat these 3/2 intervals for 15 minutes, or until you feel uncomfortable. Walk for 5 minutes to cool down.
- Week 4: Walk for 10 minutes. Jog slowly for 5 minutes, and then walk for 2 minutes. Repeat these 5/2 intervals for 20 minutes, or until you feel uncomfortable. Walk for 5 minutes to cool down.
The goal is to progressively increase your running intervals until you can run for 10 minutes continuously. Once you achieve that, gradually increase the running time by a minute or two each week until you can comfortably run for 30 minutes. Congratulations, you’re officially a runner!
Join an Online Running Community
Early on, you’ll undoubtedly have questions and want to share your progress. Online forums and communities are perfect for this. Engaging with other runners can provide invaluable support, motivation, and advice. Find a forum or two, read posts, introduce yourself, ask questions, share your weekly achievements, and learn from the experiences of others.
Making Running a Habit
Consistency is vital for building a successful running routine. If you struggle to make running a regular habit, try running every day at the same time. Habits are easier to establish when you do them consistently. While this might seem at odds with the “start slow” advice, the key is to keep your initial runs very easy – nothing that will overly stress your body or cause soreness the next day. Alternatively, you can incorporate cross-training activities like swimming, biking, or strength training on some days to give your running muscles a break while still maintaining your exercise habit.
Remember the Importance of Rest
Many runners believe that more is always better, but this isn’t true when it comes to running. Your muscles grow and strengthen during rest periods, not during the workout itself. If you run hard every day, you’ll continually break down your muscles, hindering improvement and potentially leading to burnout or injury.
It’s best to rest the day after a challenging run to allow your body to recover. This doesn’t necessarily mean complete inactivity. A short, easy run or another form of light exercise can be beneficial for recovery, as long as you avoid hard efforts on consecutive days.
Sign Up For Your First 5K
One of the most motivating things you can do is sign up for a 5K race. Aim to register for a race a month or two after you start running, even if you don’t feel fully prepared. The race will give you a concrete goal to work towards, motivating you to stay consistent with your training.
Don’t be intimidated by other runners at the race. There will be runners of all abilities, from experienced racers to complete beginners. Focus on your own race, and don’t be afraid to walk or run/walk if needed. Many other participants will be doing the same. Most importantly, have fun!
Essential Running Equipment
What do you really need to start running? At a minimum, you’ll need running shorts, a shirt, and a good pair of running shoes. Women will also need a supportive sports bra. It’s not necessary to buy the most expensive gear right away. Start with comfortable sneakers, shorts, and a T-shirt.
As you become more committed to running, you’ll want to invest in proper running clothes made from breathable, moisture-wicking fabrics. These will help keep you comfortable and prevent chafing. For colder weather, you’ll need layers to keep you warm.
Good running shoes are the most important piece of equipment. They can improve comfort and help prevent injuries. Visit a specialized running store where experienced staff can assess your gait and recommend the appropriate type of shoe for your foot type (e.g., overpronator, supinator, neutral).
Other potentially useful items, though not essential, include:
- Reflectors and flashing lights: For running in low-light conditions.
- Body Glide or Vaseline: To prevent chafing in sensitive areas.
- Heart Rate Monitor: To track your heart rate during runs, which can be useful for optimizing training (more appropriate for intermediate runners).
- MP3 Player: For listening to music during runs. Be aware of your surroundings and avoid using headphones in areas with heavy traffic.
- Fuel Belt or Hydration Pack: To carry water or sports drinks on longer runs.
Running Mechanics
While proper running form can improve efficiency and reduce injury risk, it’s not something you need to obsess over when you’re just starting out. Focus on relaxing your upper body – relax your shoulders, hands, and jaw. Avoid clenching your fists, as this can waste energy.
As you progress, you can learn more about optimal stride length and cadence (turnover rate). But for now, just focus on getting out there and enjoying the run.
Dealing with Pain
It’s important to differentiate between normal muscle soreness and potentially serious injuries. If you experience sharp pains or pain in the joints, stop running and consult a medical professional.
For minor aches and pains, ice and rest are your best friends. Applying ice to your muscles and joints after each run can help reduce inflammation and promote healing. Over-the-counter pain relievers like aspirin or ibuprofen can also help manage pain and inflammation.
Moving Beyond Beginner
Once you’ve completed a few 5Ks and have been running consistently for several months, you may want to progress to the next level. This could involve following a structured training plan to improve your speed, endurance, or distance. Many free training plans are available online.
Start Running Today!
Running is an accessible and rewarding activity that anyone can enjoy. By following these tips and listening to your body, you can safely and effectively start your running journey and reap the many benefits it has to offer. So, what are you waiting for? Lace up those shoes and hit the road!
