How To Start Running: A Beginner’s Guide

By Anthony K February 6, 2024

Running may seem simple, but for beginners, it requires a thoughtful approach to ensure a smooth and injury-free start. Here’s a condensed guide to help you begin your running journey with confidence and stay motivated along the way.

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1. Begin with Walking
Before leaping into running, establish a routine of regular walking. Commit to walking for at least 30 minutes three times a week. This helps build your aerobic fitness and strengthens key muscles, laying a solid foundation for running.

2. Progress to Walk-Run Intervals
Ease into running by incorporating walk-run intervals into your routine. With time, you’ll get more comfortable and be able to adjust the intervals to suit your fitness level, gradually increasing the duration of your running segments.

3. Transition to Continuous Runs
Don’t rush to eliminate walking intervals. Progress gradually, aiming to run continuously for 10 to 15 minutes before phasing out walking breaks entirely. This approach will make your body adapt to this new activity and reduce injury risk.

4. Maintain Regular Training
Consistency is key to improvement. Aim to train three to four days a week, focusing on shorter sessions rather than long runs. This approach helps prevent mental fatigue and allows for proper recovery between workouts.

5. Warm Up Effectively
Prioritize a proper warm-up before each run by incorporating dynamic movements like leg swings, air squats, and marches. These movements will make your body ready for activity. Avoid static stretching before running.

6. Focus on Time, Not Distance
Instead of fixating on covering a certain distance, aim to run for a specific amount of time. This approach makes your workouts more manageable and adaptable. Use your average pace to plan your running route accordingly.

7. Set Realistic Goals
Avoid setting ambitious goals too soon. Allow yourself time to build a consistent running routine for at least six to eight weeks before committing to specific goals. Going about it like that will help you avoid burnout and disappointment.

8. Be Patient
It’s paramount to always pay attention to your body. It’s okay to walk during runs, stick to shorter sessions, or repeat weeks of your training plan if needed. If you can find one, always feel free to involve a running coach if you need some help.

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9. Incorporate Strength Training
Include strength training in your routine to give your running that something extra. Start with bodyweight exercises targeting all major muscle groups before progressing to weighted exercises. Trust us; you and your body will love the results!

Starting your running journey is an exciting endeavor that requires patience, dedication, and a gradual approach.