Getting out the door is the hardest part of running. But once you build routine into your life you’ll find yourself itching to get out. You may be a beginner with no experience but that doesn’t mean running isn’t for you.
‘You have to start where you are, not where you think you should be,’ says running coach and exercise physiologist Janet Hamilton. It’s all about building up gradually and allowing the body to adapt.
‘If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured .’ Following a plan that is right for you and your goals is essential to ensure you stay motivated and can track your progress.
There are so many reasons why millions of people around the globe enjoy running. Whether you’re training for a race or logging miles for fun, running is good for your body and mind, and it requires very little equipment. All you need is a good pair of running shoes and the willingness to get started.
Running may seem so simple that preparing to start a running routine may sound silly. But by learning a few basics about the sport—such as the different types of running and various gear options—you can increase your enjoyment and make your training more effective.
From the benefits of running to the gear, nutrition, and proper form that will help you get started and keep running safely and injury-free, this beginner’s guide to running will have you taking strides in no time.
How to Get Started
Here are a few tips to help you get started.
Get Motivated
‘Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,’ says Charles Duhigg, author of The Power of Habit.
Make a plan: Duhigg says every habit is made up of a group of cues (time, place, music, other people); a reward (chocolate, massage, smoothie); and a routine (the workout). Write down your cues and rewards and post your plan somewhere you can see it.
Keep it regular
Run at the same time of day and listen to the same pre-workout music. ‘The cues have to be consistent,’ says Duhigg. ‘You’re creating neural pathways that make the activity a habit.’
Reward yourself
Treat yourself to something you enjoy straight after your exercise, so your brain associates exercise with an immediate reward. ‘You have to teach the brain through experience,’ says Duhigg.
Build a support system
Equip your routine with things that will make you feel good, says Duhigg. Run with friends or go to a park run, and track your miles so you can see your progress.
Just Get Moving
Before your first run, get into the regular exercise habit of walking. This should be a brisk walk – ‘not a race walk, but not a window-shopping walk either’, says Steven Blair, professor of exercise science at the University of South Carolina, US. You can also use a stationary bike or elliptical trainer, but walking is an excellent foundation for running and holds the convenience trump card. ‘The best exercise is the one you will do consistently,’ says Blair.
Start Running
You’re ready to run. And here’s the good news: because you’ll be moving faster, you’ll cover longer distances without adding workout time to your schedule. At the end of this seven-week plan, you’ll be able to complete 175 minutes of exercise per week, running for approximately twice as long as you walk.
Run Non-stop
Want to build your endurance and eliminate the walk breaks? This plan takes you from running/walking up to continuous running. Each run should be done at a conversational pace. If you’re gasping, slow down.
Run Longer
You’ve run a non-stop 5K, now you want to run further. This plan will help you develop the endurance you need to run a 10K, and build the strength to race a 5K. It includes some hills and loosely structured speedwork (fartleks) to build that strength.
Get Faster
This eight-week plan is for those who can already run five or six miles and want to boost their speed. It will develop endurance, introduce you to speedwork to increase your leg and lung power, and develop ‘pace awareness’ to help you avoid going out too fast.
The Keys to Success
Get checked
If you’re over 40, have a BMI of 35 or higher, or family history of heart disease, talk to your doctor before you start exercising.
Get good gear
Resist the lure of the old trainers languishing in your wardrobe – even for walking. Worn-out or ill-fitting shoes are a recipe for injury. Go to a specialist running shop for a pair with the fit and support you need. ‘There’s no magical shoe that makes running easier, but a bad shoe will ruin your running,’ says physiotherapist Bruce Wilk. Also, invest in socks made from technical sweat-wicking fabric to avoid getting nasty blisters.
Sneak in activity
Take 15 minutes of your lunch break to walk the office corridors; set an alarm every hour to remind you to get up. A study in the International Journal of Behavioural Nutrition and Physical Activity found taking a five-minute walk break once an hour burns 132kcal over an eight-hour day.
Find your place
Map out a few safe, scenic, traffic-free routes that you can cover in various weather conditions and times of the day. There are some great running apps to help you plot quiet routes.
Find your pace
When you first start running, the trick is to be consistent enough to build strength and endurance, but slow enough that you don’t get injured. So, do all of your training at an easy pace. Get into a rhythm that feels like you could maintain it forever. ‘A lot of runners try to run too fast because they feel like they’re not a runner unless they go at X pace,’ says coach Jeff Gaudette. ‘Your pace needs to be comfortable. If you run faster than you should, it’s going to hurt all the time and you’ll never get to a point where you can do it for 30 minutes.’ Develop endurance; speed will come later.
Stay flexible
It is OK to split workouts into two or three sessions at first. Studies have shown that three 10-minute exercise sessions deliver the same health boost as a single 30-minute workout, says Blair.
Log your miles
Use a trusty notebook and pencil, or go tech with a GPS – either way you’ll draw confidence from watching the miles rack up. The Garmin Forerunner 45 is affordable and has a run-walk timer.
Practice patience
Many of the positive changes that are happening to your body won’t yet be visible in the mirror or on the scales but don’t panic. ‘Trust that the weight loss will come, and be aware that it takes time to condition your muscles, ligaments, and tendons,’ says Paul.
Benefits
Most people who run casually do it for the physical, social, and mental benefits it brings. Running is one of the most effective ways to build cardiovascular endurance. If you run outdoors, you benefit from exposure to nature, which can reduce stress, relieve anxiety, and boost your mood.
Running also has a low entry bar—you don’t need fancy equipment, it’s relatively inexpensive, and you can do it almost anywhere. It’s also an activity that spans ages; it’s never too late to start running. Many people who have taken up the sport do so in their 50s, 60s, and even 70s.
Running is a sport that can bring families together. For example, some families participate in charity fun runs or jog together to spend quality time enhancing healthy values. Kids participating in running programs may learn how to overcome obstacles and persevere.
Why People Run
Here are some of the many other reasons why people choose running:
- It’s one of the most efficient ways to achieve aerobic fitness.
- Running can be a smart strategy for weight loss.
- Running is an excellent stress reliever.
- You can run by yourself for peace and solitude, or with others for social interaction.
- You release endorphins when running and may even experience a runner’s high.
- You achieve better overall health with improvements such as higher lung capacity, increased metabolism, lower total cholesterol levels, increased energy, and decreased risk of osteoporosis.
Types of Running
While running seems like a reasonably straightforward sport, there are different types of running that you might want to explore. Most runners engage in one or more of the following types of running.
Road Running
One of the most popular types of running is called road running. It includes running on paved roads, paths, and sidewalks. It’s the most convenient type of running that most runners participate in at some point in their training. It is also one of the easiest ways to start your running program—all you have to do is step out your door and get moving.
Treadmill Running
A great alternative to running outside is treadmill running. Running on a treadmill is a smart choice if the weather is bad. But this type of running is also (usually) easier than outdoor running and can be gentler on your joints.
Most treadmills allow runners to change their pace, incline, and resistance to simulate outdoor running and vary their workouts to prevent boredom.
Racing
Some runners enjoy the thrill and competition of participating in races. Racing events vary in distance from 5Ks to half or full marathons and even ultramarathons lasting 100 miles or more. The terrain for races varies from roads, trails, and tracks.
Most people enter races not to win (or even come close) but to set a personal goal and achieve it.
Trail Running
For those who love to enjoy the scenery and peaceful surroundings while exercising, trail running is a great option. Trail running usually takes place on hiking trails of varying terrain, from deserts to mountains. Trail runners may be sidestepping roots, climbing over logs, running through streams, or traversing steep hills.
Track Running
Track events include shorter distance races such as the 50-yard dash, 100, 200, and 400-meter sprints, and hurdles. Training to run track often includes doing more targeted speed work and less endurance running outdoors.
You can also compete in races. Track races can be as short as 55 meters (indoor tracks) and as long as 25 laps on an outdoor track (10,000 meters)
Some road and trail runners like running on a track occasionally for safety and convenience. On a track, you don’t have to worry about cars, cyclists, or animals, and it’s easy to measure how far you’re running.
The track is also great for runners training for races to work on targeted speed workouts once you’re ready to pick up the pace. Try an interval session on your local community or high school track.
Proper Form
Running is a natural movement, but that doesn’t mean you can’t improve certain aspects of your running form to improve your experience. Proper running form can help you become a more efficient runner.
You can learn to conserve energy, improve your pace, run longer distances, and reduce your risk of injury by paying attention to and tweaking different elements of your running mechanics. There are a few basic form rules to follow.
Practice Good Posture
Keep your posture upright. Keep your head lifted, your back long and tall, and your shoulders level but relaxed. Maintain a neutral pelvis. Make sure you’re not leaning forward or back at your waist (which some runners do as they get tired).
As you run longer distances, be especially mindful of your shoulder placement. They may start to hunch over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. It helps to look ahead. Focus your eyes on the ground about 10 to 20 feet in front of you.
Swing your arms naturally back and forth from the shoulder joint (rather than your elbow joint). There should be a 90-degree bend at the elbow. In the proper position, your hand will almost graze your hip as it moves back and forth.
Keep your hands as relaxed as possible. Gently cup your hands or let them relax; avoid clenching them into fists because it can lead to tension in your arms, shoulders, and neck.
