Simple Tips to Kickstart Your Running Journey
Running is one of the best and easiest ways to exercise. However, many people don’t know the best way to start, and because of this, it is easy to get discouraged. Here are a few tips to make it easier than ever.
Get the Right Gear
The first thing you need to do is have the right gear. A comfortable pair of running shorts and a T-shirt is enough, but you also need to ensure you have the right shoes. Whether it be women’s running shoes or men’s, the first thing you need to consider is comfort.
The shoes should cushion your foot and not rub your ankles or toes too much, but also be sturdy enough to protect your feet from uneven terrain, rocks, etc.
Start Small
When it comes to running, you want to start small. Running is an intensive form of exercise, and most people don’t realize how little time they can run for. This isn’t always because you are unhealthy or generally unfit, but it’s simply because running is tough.
Therefore, start small. Run one mile a day for a couple of weeks, and then up it to a mile and a half, for example. The goal should be to build up your stamina and running strength; this isn’t and won’t be a quick process. Therefore, there is no need to rush it.
Run-Walk Method
The run-walk method is a brilliant way to get into running, and is ideal for beginners who have never run before. In simple terms, the run/walk method involves running for a certain amount of time, and then walking for the same time, and you repeat this.
This method can be adapted to your needs, and it allows you to run further and for longer. To start, run for 30 seconds, and then walk for a minute. Repeat this 10-15 times. If you do this 10 times, it’s the equivalent of running for five minutes straight. It is easy to see how this can build up over time.
Set Achievable Goals
When it comes to your goals, the best method is to start small, and then have a big goal at the end. For instance, your first goal can be to run for ten minutes without stopping. If you build on this, you can easily get to a bigger goal.
As for bigger goals, running a 5K or a mini-marathon is ideal. These types of runs are short enough to put your new running stamina to the test, but not far enough that you will give up.
Run Regularly
Run as much as and as often as you can. It takes a long time to build up the stamina to run for five or ten minutes straight, and therefore, the more you run, the sooner you will reach your goals.
Plus, considering it takes no more than just going outside, whenever you have 20 or 30 minutes free, go for a light jog. Any amount of running you do will benefit your running goals.
Walk Often
In addition to running regularly, try to do more walking in your everyday life. Whether it be walking to the store or to work, walking at a brisk pace will increase your stamina and muscle strength, and, therefore, will benefit your running.
If there is a day when you just can’t run, you’re in pain, or something similar, walking is the best alternative. While it is not as intense as running, it is better than doing nothing at all.
Track Your Progress
One thing you should do from the start is track your progress. You can keep it simple by tracking your distance and time, or you can get more complex by adding your rest time, walking time, heart rate, etc.
Tracking your progress is the best way to see how far you have come and where you can improve. It can also serve as a motivator for those days when you think you aren’t improving or could be doing better.
Go Offroad
One of the best ways to build the muscles and joints in your legs, improve your technique, and increase your stamina, is to go offroad. Not only will this mix your running up a bit, but it is perfect for testing your body and newfound running experience.
You also don’t need to head to a forest or reserve; running in a park will give you the same effect and is much more accessible for most people.
Join a Running Club
Finally, a great way to stay motivated and to be held accountable is to join a running club. Not only are there plenty of clubs for your running level, but they are perfect for seeing your progress and finding the motivation to push yourself.
If there isn’t a running club in your area, you can try to start your own, or find a few friends to join you regularly. Either way, running by yourself can get boring and you will let yourself get away with a lot more, but with a group, it’s more fun, you can’t slack, and you will improve faster than you think.
Amélie is a health and wellness junky. Certified yoga instructor with Yoga Alliance in the Vinyasa and Ashtanga styles, she has a Yoga Instructor Certification – Level I (300 hours) and Yoga Instructor Certification – Level II (200 hours) under her belt. She also has a certified Open Water Diver certification with PADI and SSI Scuba Schools International Freediving Level I certification with SSI Scuba Schools International. She’s been vegan for over 15 years and is obsessed with anything wellness-related.