Running has been my go-to form of exercise for over 26 years. I ran my first mile in 7th grade and my first local 5k in 8th. During high school, I’d run 3-4 miles on the treadmill a few times a week at our local YMCA. And then in 2008, at the age of 21 years old, I ran my first half marathon.
I distinctly remember crossing that finish line and literally feeling on top of the world for days after. Running 13.1 miles was no easy feat and something I never thought I could accomplish. The next year I trained for and ran a full marathon which is probably the hardest thing I’ve ever done. Again, such a feeling of accomplishment. From then on I have completed 16 half marathons and dozens of other races. In 2018, while pregnant with my second daughter, I became a certified run coach. I did this solely to gain knowledge of the sport. I wanted to understand the inner workings of training and learn how to properly offer guidance to new runners.
So if you are new to running or are looking to learn more, this post is for you! Running is a simple yet rewarding way to improve your overall health and well-being. Whether your goal is to shed a few pounds, boost your cardiovascular endurance, or simply enjoy some time outdoors, running is an accessible and enjoyable activity suitable for people of all ages and fitness levels. In this beginner’s guide to running, I’ll walk you through the steps to begin running and set you on the path to becoming a confident and accomplished runner.
1. Get Proper Running Gear
Running requires minimal equipment, but investing in the right gear can make your experience more comfortable and enjoyable. The most important piece of equipment is a good pair of running shoes. I cannot recommend one specific brand or model of running shoe as everyone’s foot structure, gait, and stride is different. Visiting a specialty running store to get fitted for shoes that suit your foot type and running style is vital to prevent injury. I cannot stress this enough. Additionally, wearing moisture-wicking clothing will keep you dry and prevent chafing.
2. Start with a Walking Routine
If you’re new to exercise or have been inactive for a while, it’s best to ease into running to avoid overexertion and injuries. Begin with a walking routine to build a foundation of fitness. Aim to walk for at least 30 minutes on most days of the week. Gradually increase your pace and distance as you become more comfortable.
3. Choose the Right Running Plan
Once you feel ready to transition from walking to running, it’s essential to choose a suitable running plan. Popular beginner programs like the Couch to 5K (C25K) are designed to gradually introduce you to running, alternating between walking and running intervals. These plans are effective and reduce the risk of burnout or injuries.
4. Warm-up and Cool Down
Before each run, warm-up your body with some dynamic stretching or light jogging to increase blood flow to your muscles and reduce the risk of injury. After your run, take a few minutes to cool down by stretching the major muscle groups used during your workout. Stretching can also help improve your flexibility over time.
5. Listen to Your Body
As you begin running, pay attention to how your body responds to the increased activity. It’s normal to feel some soreness, especially in the first few weeks. However, if you experience sharp pain, persistent discomfort, or extreme fatigue, take a break and allow your body to recover. Pushing through pain can lead to injuries that may set you back in your progress.
6. Keep It Slow- Less is More
One of my biggest takeaways during my running coaching program was that easy running has the biggest gains. Sure there is a time and a place for intense interval training and tempo runs, but for beginners you will receive the most noticeable improvements by keeping your speed at conversation pace.
7. Set Realistic Goals
Establishing goals will keep you focused and motivated. However, be sure to set realistic and achievable targets. For instance, aim to run a certain distance or time rather than pushing yourself too hard at the beginning. Celebrate your milestones along the way, whether it’s completing your first non-stop mile or running for 30 minutes straight.
8. Stay Hydrated and Fuel Your Body
Proper hydration is crucial for any physical activity, including running. Drink water before, during, and after your runs to prevent dehydration and don’t forget electrolytes. Additionally, consider fueling your body with nutritious snacks before longer runs to maintain energy levels.
9. Rest and Recover
Rest is an essential component of any fitness routine. Your body needs time to recover and repair after each run. Aim to incorporate rest days into your schedule to prevent overtraining and reduce the risk of injuries. Use these days to engage in light activities, such as walking or stretching.
10. Stay safe
Finally, safety is definitely something to always consider when going out for a run. Always tell a trusted friend or loved one where you are going and when you’ll be back. Run AGAINST traffic and in well lit areas. Keep your phone with you in case of emergencies. And trust your gut. As a female, I always keep some sort of personal defense with me and choose to leave the headphones at home if I am running in the dark alone.
Remember, the key to successful running lies in consistency and patience. Embrace the process and enjoy every step you take towards a healthier and more active lifestyle. Happy running!
Disclaimer: Before starting any new exercise program, consult with your healthcare provider, especially if you have any pre-existing health conditions or concerns.
