Guide to Starting Your Running Routine: Tips and Training Plans
The Ultimate Beginner’s Guide to Starting Running Today
Ready to lace up your running shoes and hit the pavement? Running is a fantastic way to stay in shape, improve your health, and boost your mood. But if you’re new to running, getting started can feel overwhelming. That’s why we’ve put together the ultimate beginner’s guide to help you take those first steps towards becoming a runner.
Just Get Out There
The first step in starting a running routine is simply getting out there and hitting the pavement. Forget about pace or distance—just focus on establishing the habit of running regularly. Set a time goal, such as running for 20 minutes three days a week, and gradually build up from there. The key is to make running a regular part of your routine and establish the habit of getting out there.
Take Up the Run-Walk Method
If running continuously feels overwhelming, don’t worry. Many new runners find success with the run-walk method, which involves alternating between running and walking intervals. Start with short intervals of running followed by walking, and gradually increase the running time as you build up your endurance. Remember, it’s important to start slowly and listen to your body as you progress.
Practice Your Technique
Proper form is essential for preventing injury and improving efficiency. Focus on your posture, arm swing, core engagement, knee drive, and hip extension while running. Pay attention to your form, especially when you’re feeling tired, to take your mind off the run and maintain good technique.
Seek Out New Places
Exploring new running routes can help keep you motivated and engaged with your workouts. Whether it’s a new park, trail, or neighborhood street, finding new places to run can make your workouts more enjoyable and exciting. Mix up your running surfaces to challenge your body and keep things interesting.
Progress Slowly
As you build up your running routine, remember to progress slowly to avoid injury and burnout. Increase your total weekly running time or distance by no more than 10 percent each week to allow your body to adjust gradually. Set realistic goals and listen to your body to ensure a safe and sustainable running routine.
Don’t Get Discouraged
Running can be challenging, especially in the beginning. Remember why you started running in the first place and focus on your goals to stay motivated. Don’t dwell on bad runs or setbacks—every runner experiences them. Stay positive, have fun, and remember that consistency is key to long-term success as a runner.
Tools to Help You Stay Motivated
Using tools such as a training log, running partners, music, and proper gear can also help you stay motivated and engaged with your running routine. Keep track of your progress, find a running buddy, listen to energizing music, and invest in the right running shoes to support your training.
No matter where you are in your running journey, remember that every step counts. Whether you’re just starting out or a seasoned runner, all you have to do is show up, put one foot in front of the other, and you’re a runner. Don’t forget it!