You’ve finally committed to start running. Or maybe you’ve been railroaded into running an event. Either way, you’re ready to hit the running trails and join the millions who make running a part of their exercise routine.
Whatever your running goal is, it’s best to speak with your doctor first, make sure you’re physically capable of beginning a running program. A doctor can also help identify potential roadblocks.
Here’s how to start running and what you need to know:
Start running with the right shoes
Shoes are the most crucial piece of equipment for runners. Picking the correct type of running shoe will make your runs much more pleasant as well as help injury prevention. Go to a running shop and work with a shoe expert to find the right pair for your feet.
Your shoe type should complement the way your foot strikes the ground. These experts will often have you run on a treadmill or on a small track for a few minutes to analyze your gait. Running shoes are specific as well so taking the time to get the right shoe is an important step.
Running with technology
The beauty of running is that you can open your door and hit the road. However, many people like to keep track of their progress with a fitness tracker of some sort, using your smart phone with an app or maybe, as you get deeper in your training, a heart rate monitor to have real time feedback.
This can help keep you keep track and look back on the progress you’ve made. See my previous posts on how to use the Garmin interval training and custom workout features. These will help structure your sessions and remove the need to think as your watch will tell you what to do.
Create a stretching routine
Warming up is essential to avoiding injuries when running and preparing your body for the workout ahead. One of the best ways to do this is through dynamic stretching.
Dynamic stretching focuses on actively moving the joints and muscles (usually 10 to 12 repetitions for any given dynamic stretch) with sport-specific motions targeting necessary muscle groups to increase the power, flexibility and range of motion needed for enhanced performance.
These stretching exercises increase body heat and blood flow, which loosens muscles and tendons. They also improve the flexibility needed for the specific sport by increasing the range of motion around the joints and prepare the muscles by practising the movements that will be required of them.
Not only will dynamic stretching keep you limber and help curb injury threats, but it can even help your overall performance once you take off on your run. See my post for more advice on how to avoid injury through stretching.
Try the walk-run program first
Most people do well with a run-walk program. If you’re totally new to running, start with a routine of walking, gradually pick up the pace to brisk walking to increase your tolerance to the activity. Start by using minutes in length versus miles of walking or running.
Start with one minute of running and walking alternating for a total of 20 to 30 minutes. Then increase running by 30 seconds each week until you reach 10 minutes of continuous running.
Running should not be painful
Plan on running out three to four days per week, but not consecutively. When 10 minutes of running has been achieved and your walking stages are no longer needed, increase the running distance by several minutes each week. Do this until you reach your desired goal or distance.
Your runs do not have to be the same length of time either. Alternate between shorter and longer runs and incorporate cross-training to reduce your risk of injury.
Properly fuel and hydrate during runs
Keeping hydrated during runs is another key to making sure your runs go smoothly. Be sure to drink water before, during and after your workout. Even in cooler temperatures, it’s possible to get dehydrated.
While water is best, some sports drinks can replace not only fluid but also electrolytes like sodium and potassium, which are lost through sweat. Too much or too little sodium and potassium in the body can cause trouble. Muscle cramping may be due to a deficiency of electrolytes. Be careful about trying tea, coffee or fizzy drinks as these could upset your stomach.
Log your miles
Whether you’re running just to get in shape or have a goal of doing a 5k or local race, keep track of how many miles you are going and how you feel. If you are training for a longer distance race you will need to establish your weekly base mileage and build weekly off of that.
A log recording your time or miles and how you feel during and after each run is very useful in identifying problems and motivating you to get better, especially for beginners. When you first start, avoid running on consecutive days. The days of rest from running allow your body to recover.
If you want to know how long your longer runs (or races) will take you can use a calculator to gauge based on your smaller runs.
Rest is a crucial element of running
You should take time off from running each week. This will help you avoid injuries and fatigue that can occur with increasing mileage. You should also take an extra day off if you’re sick, have muscle soreness or are overly tired. And don’t run an extra day because of an unscheduled day off!
Plan on a very easy day or a day off following workouts of greater intensity (like a longer run). If you’re training for a marathon or longer race, your last long run should be about three weeks before the race. Some studies have shown muscle damage following a long run that can last almost three weeks.
Good principles to keep in mind before you start running
Running can be a fun and satisfying way to stay active. If you’re new to it, take it slow and, as with any new activity, it can take some time to improve and become proficient. Practice makes perfect and who doesn’t want to experience that runner’s high?
The number one cause of injury is trying to go too far or too fast too quickly. There are many training programs and apps online available to help prepare you for whatever race you’ve committed to. Even if you have to repeat weeks of training because they seem to accelerate beyond your capacity.
For experienced runners and those training for longer races, the goal is to peak at certain times of the year (depending upon your race schedule). In order to peak, you need to plan for recovery.
Whether you’re a beginner or seasoned club runner, keep these running principles in mind:
- Rest and recovery are important.
- The level of training should be increased gradually. Do not increase distance and intensity during the same week.
- The risk of injury increases most significantly with high-intensity workouts — but in order to run faster, you must train faster.
- Never run hard workouts on consecutive days.
- Keep a training log to learn what works and what doesn’t work in your running program.
For more advice see my other posts:
In addition, if you need help with planning routes you can use On The Go Map.
