How can you get started running?

7 Tips to get Started

After reading all the benefits of running, you’ve decided you’d like to get started.

Congratulations on your decision!

So what is next? Below are 7 tips to help you get started.

1. Set realistic goals and expectations. Let’s face it; we don’t all start off as track and field stars. Heck, few of us end up there either. Many new runners have unrealistic expectations. They start off extremely motivated and excited and try to push too hard, too fast. This can lead to injuries and burnout. Understanding that it takes time to build a running program will help alleviate some of the stress of not meeting unrealistic expectations. Often it’s best to run for time, not for distance.
2. Get good shoes. Even as a more casual runner, I highly recommended that you get fitted with a good quality running shoe. Take a moment and find a running store that can evaluate your run and fit you with the best shoes for you. Different runners have different running styles. The right shoe can help avoid painful blisters, black toenails and other common annoyances due to ill fitting shoes.
3. Begin with walking. This is the best place to start a running program (refer to tip 1). Later you can mix in a run/walk interval. Continue increasing your running intervals and decreasing your walking intervals until you are able to run for longer and longer periods of time. Soon, you’ll be running your entire route! I remember when I ran my first 12 minute mile! I was so excited.
4. Make a plan. Be consistent. I believe it’s important to make time for yourself, including your running program. Make an appointment with yourself. Put it on the calendar and keep it like you would any other appointment. It takes time and consistency but soon you’ll walk less, breathe easier and be less sore.
5. Warm up with dynamic movement. To reduce the risk of injury, warm your muscles up before a run. However, rather than static stretches, studies now show that it’s best to warm up with dynamic movement. This includes exercises such as leg swings, lunge and twists, and high knees. Take a few minutes before your run to get your body ready.
6. Mix in strength training. Begin mixing in strength training for 20 minutes, 3-5 times a week. By building lean muscles, you’ll fire up your metabolism. You’ll see improvements in your performance and also reduce the risk of injury. Compound movements such as squats, deadlifts, lunges, push-ups and planks are best.
7. Use an app. A running app will allow you to track your progress as you begin your journey. An app will track your time and distance. When you need a little motivation, you can look back over your history to see the progress you have made. You can also connect with family and friends and join challenges with other users. I have used Runkeeper for years and love it. There are several good apps for running. Runkeeper, MapmyRun and Strava are just a few.

Runner’s World has an 8-week beginner’s guide designed to get you to the point where you can run 30 minutes (about two miles) at a slow, relaxed pace. Click here to check it out.

Most importantly, just Go. Run. It really is fitness anywhere. Be sure to check with your doctor before starting any new exercise program.

Do you have a tip you would add? Let me know in the comments!

Go. Run. Fitness Anywhere – Jen