Running: How to Start and Reach Your Goals
Medically reviewed by Oluseun Olufade, MDMedically reviewed by Oluseun Olufade, MDWhether you’re a complete running newbie or a seasoned runner hoping to start again after recovering from an injury or illness, starting a running program can be daunting. You may be unsure of where to start or worried you’ll push yourself too hard, too soon. Running has many potential health benefits, like improved cardiovascular fitness mobility, increased mental well-being, and lower stress. Still, if you don’t begin a running program properly, you may risk pain or musculoskeletal injuries, including damage to your joints.
The Good Brigade / Getty Images
How to Start Running With No ExperienceRemember that your personal journey with running is a marathon, not a sprint. Take the time you need to build up your fitness and endurance, reduce your risk of injury, and avoid burnout. If you’re a complete beginner, here are a few ways to make running safer and more pleasant:Start slowly: Running starts with the first step—walking. Particularly if you’re new to exercise in general, you can start by walking just 10 to 20 minutes at a time. Over time, pick up the pace or switch to a walk-run program. It may take several weeks or months to be ready to run more often. Buy the right gear: Choose running shoes that are lightweight and keep your feet stable. Make sure you have comfortable clothing to run in, such as a supportive sports bra. Engage in overall physical activity: Running should be one aspect of an overall commitment to exercise. Try out activities like swimming, strength training, aerobics, dancing, and biking. Rest and recover: At first, it’s best not to run multiple days in a row to give your muscles plenty of time to recover. Nourish your body: Make sure you get plenty of carbohydrates and protein before and after a run, and stay hydrated.Find support: To find support and connection, try downloading a running app or meeting up with a group of runners in your area.
Breathing While RunningTo avoid muscle spasms and fatigue while running due to lactic acid buildup, it’s crucial that you breathe deeply enough to circulate oxygen throughout your body. You can increase your lung capacity at home by practicing deep belly breathing. While you run, deep breathing may help to boost your performance and reduce the risk of injury.
How to Get Back Into Running After StoppingWhether you’ve stopped running for a while due to an injury, pregnancy, sickness, or simply a busy lifestyle, don’t worry, you can pick up the habit again. Here are a few things to keep in mind while you get back into running:Talk to a healthcare provider: Before starting to run again, consider undergoing an assessment of your current physical fitness level with a healthcare provider, such as a physical therapist. This is especially important if you’ve been injured and are still rehabilitating. Don’t run through pain: If you’re still in pain from your injury, it could be dangerous to start running just yet. Talk to a healthcare provider about other forms of exercise, such as swimming, that could be a better choice for now. Don’t start where you left off: Even if you were an experienced runner in the past, get back in the game gradually. After the first few weeks of retraining, you can increase your running pace, time, and distance week by week—usually by no more than 10% at a time. Cross-train: Resistance training can help you regain your strength after an injury and improve your running performance. Work with a physical therapist or personal trainer to develop a strength and resistance training program that will complement your running program.Protect your joints: To prevent another injury, perform exercises to protect your knees and ankles. For example, knee bends, hamstring stretches, straight leg raises, and wide stance single leg squats can help to support your knees while you run.Basic Weekly Running PlanAccording to the most recent Physical Activity Guidelines for Americans, adults should get about 150 minutes of moderate activity or 75 minutes of vigorous activity per week. This is typically divided into several sessions. For example, you might walk for 30 minutes, five days per week, or run for 25 minutes, three days per week. According to the Centers for Disease Control and Prevention (CDC), you should also condition your muscles by performing strength training exercises, such as weight-lifting, at least twice a week. Every beginner’s running plan may look different, depending on your particular level of fitness, past injuries, and recommendations from your physical therapist or another healthcare provider. Most people should start slowly (that is, with a walking-only or walk/run program) and build up their running capacity over at least six to eight weeks. To avoid overexerting yourself, you can walk and run in equal intervals, such as walking for three minutes, followed by running for three at a time. You might also try running for only five minutes or so at first and then walking the rest of the time. It’s best to avoid running on consecutive days to avoid injury. It’s always important to incorporate strength training and rest into your routine as well. Here’s a basic overview of what that might look like once you get into a regular routine:Monday: A 10-minute walking warm-up, followed by 15 minutes of running (or alternating between walking and running) and five minutes of walking as a cooldown.Tuesday: Do 20 minutes of strength training, 30 minutes of walking or alternative aerobic exercise (such as swimming or dancing).Wednesday: Rest.Thursday: A 10-minute walking warm-up, followed by 15 minutes of running (or alternating between walking and running) and five minutes of walking as a cooldown.Friday: Do 20 minutes of strength training.Saturday: Rest.Sunday: A 10-minute walking warm-up, followed by 15 minutes of running (or alternating between walking and running) and five minutes of walking as a cooldown.Start slow, slowly increase your mileage, and make sure you vary the terrain you run as distance and frequency increase. The variation in terrain can decrease the risk of overuse injuries.How to Start Training for Longer RunsWhen you’re ready to start training for longer runs, from 5Ks to marathons, the main principle is the same as above: Start slowly. In general, you should run and cross-train regularly for at least six months before training for marathons. This will help you increase your flexibility, strength, and endurance. Here are a few tips to help you train effectively:Consider working with a professional: If you’re serious about training for distance running, consider working with an expert, such as an athletic trainer, sports medicine specialist, or physical therapist. They may be able to analyze your gait, create a safe and effective training program, and offer advice about how to prevent and recover from injuries. Use proper distance running form: Proper distance running form reduces the risk of wear and tear on your joints, bones, and muscles. Keeping your abdominal and gluteal muscles engaged, point your kneecaps forward, swing your arms in a linear motion, take soft, quick steps, tucking in your chin slightly, and land your footsteps softly. Don’t run through fatigue: Pushing past your current endurance level may be tempting, but this is counterproductive. Instead, take plenty of breaks and rest in between training sessions. Stop right away when you’re feeling overexerted. Replace your footwear: New running shoes are needed approximately every 350 miles you run. Fuel your body: Adequate carbohydrate intake is all the more important for distance running and endurance training. It is suggested that athletes consume carbohydrates immediately after intense workouts to kick-start the muscle recovery process.SummaryNo matter where you are in your journey toward becoming a runner, you can start now by engaging in gentle physical activity. If you’re starting to run again after an injury or are a beginner, gradually and slowly increase your running speed and distance over time. Invest in proper footwear, hydrate regularly, fuel your body with adequate nutrition, take plenty of time for rest and recovery, and protect yourself against injuries by strength training.Talk to a healthcare provider, such as a physical therapist, before starting a running program, particularly if you’re recovering from an injury. They can help you develop a safe running plan that works for you and will help you meet your personal goals. Read the original article on Verywell Health.
Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!
Account Frozen
Your account is frozen. You can still view content but cannot interact with it.
Please go to your settings to update your account status.
Open Profile Settings