A Beginner’s Guide to Running 

For many, the idea of starting a running routine can be both exhilarating and intimidating. However, with the right mindset, guidance, and preparation, running can become an immensely rewarding and accessible form of exercise. Whether aiming for fitness, stress relief, or a sense of accomplishment, the journey of becoming a runner begins with a few essential steps (no pun intended). 

What You’ll Need

• Proper Footwear: Invest in a good pair of running shoes that provide adequate support and cushioning. Visit a speciality running store for advice if you are unsure where to start.
• Comfortable Clothing: Opt for moisture-wicking clothes that allow freedom of movement. Choose clothes suitable for the weather conditions you’ll be running in. Gloves and thermals wouldn’t go amiss in winter!
• Hydration and Nutrition: Stay hydrated before, during, and after your runs. Consider using hydration packs for longer runs. Fuel your body with a balanced diet to support your runs, with a focus on carbohydrates before the run and protein afterwards.  

What to Keep in Mind and Focus on

• Start Slowly! Begin with a run-walk approach. Alternate between running and walking intervals to build endurance gradually. For instance, run for a minute, walk for two minutes, and repeat.
• Listen to Your Body: Pay attention to how your body feels. It’s okay to take rest days and allow your muscles to recover. Pushing too hard too soon can lead to injuries.
• Set Realistic Goals: Whether it’s aiming for a certain distance, time, or frequency of runs per week, set achievable goals. Celebrate small milestones along the way.
• Warm-Up and Cool Down: Prioritize warming up with dynamic stretches (stretches under motion) before running to prepare your muscles. After running, perform static stretches (stretches in a held position) to cool down and improve flexibility.
• Vary Your Runs: Mix up your runs by incorporating different types such as easy runs, tempo runs, and intervals. This variety keeps it interesting and helps improve different aspects of your running fitness.

Couch to 5k is a great program designed to get people to continuously run their first 5km! Feel free to check this out for a great beginners’ program. 

We’ve created an example of how to build up to running in your first month.

Week 1-2: Getting Started

Day 1: Run/walk for 9 minutes (1 minute run, 2 minutes walk x 3)

Day 2: Active Rest

Day 3: Run/walk for 12 minutes (1 minute run, 2 minutes walk x 4)

Day 4: Active Rest

Day 5: Run/walk for 15 minutes (1 minute run, 2 minutes walk x 5)

Day 6: Active Rest

Day 7: Active Rest

Week 3-4: Progressing

Day 1: Run/walk for 12 minutes (2 minutes run, 2 minutes walk x 3)

Day 2: Active Rest

Day 3: Run/walk for 16 minutes (2 minutes run, 2 minutes walk x 4)

Day 4: Active Rest

Day 5: Run/walk for 20 minutes (2 minutes run, 2 minutes walk x 5)

Day 6: Active Rest

Day 7: Active Rest

As you progress, gradually increase the running intervals and decrease the walking intervals until you can comfortably run continuously for longer durations. Make sure to keep active on your rest days. Stopping completely won’t help with any soreness you’ve built up. 

Starting a running routine is a journey that evolves. Embrace the process, stay consistent, and enjoy the many physical and mental benefits that running brings. It may help to have a goal to work towards. Be that a 5k, 10k… and beyond! Or simply to set a minimum standard for how often you’d like to go. No matter your goal, just make sure its achievable and enjoyable for you.