5 Tips to Start Running
By K10 Patel / Nov 25th, 2023
Do you want to start running but can’t seem to shrug off that laziness to get started? Have you ever started working out in the past, completed a few workouts before you stopped, and then never started again? Hopefully, this blog can motivate you to start running or if you have already started, to continue running by not making the same mistakes some new runners do. The key is to get you into a running habit and make it a routine part of your day.
Make a Plan
This plan should be about 10 to 14 weeks long that highlights your weekly routine. Making a training plan is a fundamental to achieving success. Your end goal could be completing your first 5k, running a mile without stopping, or even losing 15 pounds. Whatever you goal may be, having a structured plan to help you develop a routine will be the first building block to achieving your goal.
You should target running workouts for at least three days per week in the first 9 weeks. Within the first five weeks, you will building a good foundation with a base running mileage or time. If you want to take on more and you are up for a challenge, add one more day of training starting with the double-digit weeks. Ensure that you are not trying to achieve a specific mileage goal in the beginning. This entire 10-to-14-week training plan should be a time-based plan such that your three workouts per week consist of run (or run-walk) combinations for specific durations.
A general rule of thumb I always liked when I was new to running was to exercise on alternate days, so Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday.
As an example, Tuesday will be run 30 seconds, walk 60 seconds, and repeat this 10 times. If you cannot repeat this run-walk duration 10 times, try 5 times or whatever you can accomplish. The Thursday workout will be the same as Tuesday. The Saturday workout will consist of run 30 seconds, walk 45 seconds, and repeat this 10 times.
Week 2 may consist of Monday, Wednesday, and Saturday workouts; however, these workouts will have longer than 30 second run time such as run 45 seconds and walk 45 seconds. Every week you will increase your run time and mix in some walking time. Eventually, the goal should be to run for 15-20 minutes. Running for 15-20 minutes by Week 10 (or up to Week 14) is possible for anybody who remains consistent at their training plan. Focus on time. Do not worry about how fast or slow you are running. For beginner runners, the speed is not important, especially not during the early stages of running. Do not push yourself to focus on the distance or a specific pace.
Side Note: Just because you are mixing walking into your runs does not mean that you are not a runner. Even if you mix in one- or two-minute breaks in between your running segments, does not mean you are not a runner. One of the most common mental obstacles that new runners have is thinking that they are not runners because they take walking breaks, this is not true. Mixing in walking breaks is a great way to pace your run.
Notice that this tip is “Make a Plan”, not “Choose a Plan”. I always recommend that each person make their own training plan since every individual’s goal and needs are different. If making a plan is not something you feel comfortable doing, then you can always research numerous plans on the web to help you make your own.
Creating your own training plan means you can pick whatever days work best for that specific week to execute your workout. Week 2 might be three different days for your workouts compared to Week 1 based on work, personal life, and family commitments. This is why I highly prefer everyone make their own training schedule to suit whatever days and times meet your needs. The time of the day to workout should be planned the day before. This way you can schedule specific time for your health. Scheduling specific times for your workouts the day before, holds you accountable to make sure you follow your planned schedule.
Start Slowly
When you start off with a training plan to run make sure you set yourself a slow pace. If you are running and feel as if you are going too slow, then this is good. Your goal is to complete your training plan injury-free, so from a high-level perspective, don’t do too much too fast. I’m implying all runners to stick to their training plan and not cover more distance than the schedule allows. Its very important to build up mileage and have a good base mileage, so stick to your plan. Don’t let your slow pace make you speed up. The worst thing most new runners is get injured by going against this advice.
Invest in Good Running Shoes
If you planned to start running, it may feel daunting at first since this is going to be the start of a new habit that you will develop. Developing any new habit in life takes some getting used to, especially a new habit that establishes a more active lifestyle such as running.
Running is one of the easiest exercises to pick up since there is no special equipment you need – Just a pair of decent running shoes and socks is the only investment you need to make. For beginner runners, you should not worry about what running gear you need or how fast or far you need to run. Running gear is important and has a cost associated with it, but for purposes of starting to run, basics such as shorts, socks, and a t-shirt can suffice for a warmer outdoor run.
Jogging pants, socks, a long sleeve top, beanie, and some gloves can suffice for a colder outdoor run. All this running gear can be bought later (I’m talking about the specific type of branded running gear) when you realize what you prefer and what makes your runs more comfortable for you.
Stretching
Stretching should be done before and after the run. Keep yourself injury free. You don’t want to be in muscle pain or have muscle tightening because you didn’t stretch pre-run. The more you stretch, the more your muscles will show flexibility.
Over time, you will notice your muscles healthier than before as a direct result of stretching more often. Start and continue to stretch before and after your workouts and it will pay dividends. Even if your workout is only 15 minutes for the day, spend some time before and after stretching the muscles you will work on.
Track Your Progress
Keep track of your workouts. It helps assess your progression through your training plan. A lot of you are visual learners and comprehend better when you can see progress versus feeling it. Personally, I prefer an app called Strava which is probably the most used fitness app out there. It tells me a lot about my progress through charts such as weekly mileage, fitness level, and many other things.
Final Thoughts
Starting to run for beginner runners is not the most difficult part. It is the discipline that is the hardest part. By discipline, I mean to consistently get out there for your runs. Most people fail trying to remain consistent and keep running a part of their weekly routine. Making a training plan prior to running is a good way to plan your running goal. Stretching before and after each run is important and will keep you injury-free.
Remember to invest is a good pair of running shoes and to pace yourself so that you don’t run too fast during your workouts. Track your progress to keep your end-goal in mind. Maintaining consistency and finding motivation throughout the training plan can get difficult, especially during times when your routine gets redundant, or you are lacking the motivation to workout. Tracking your progress can help in this instance can remind you of your end goal and keep you moving forward.