How to Start Running

Today I’m sharing some tips on how to start running.

With New Year’s resolutions in full swing right now I’m willing to bet that there are a lot of people out there who are getting into running for the first time. I know that starting any kind of new workout or sport can be intimidating and overwhelming. It can be tough to even know where to begin. I’m hoping that this post will help you get started with running. If you’re in the market for a pair of running shoes, be sure to check out this post.

Talk to your doctor

If you’re new to fitness or coming back to workouts after some time away. it’s probably a good idea to set up an appointment with your doctor and tell her/him you plans. They can help get you started. If you have any previous injuries or any chronic health conditions, they can also give you some guidance and guidelines for what activity is safe and helpful for you. If you have any questions about any how any health conditions you have will be impacted by running, they can also give you some good advice.

Have a plan

Hire a running coach or a personal trainer to come up with an effective and safe training plan for you. They’ll be able to take into consideration any factors that are specific to you, such as health conditions, time you have to devote to running, and even how to incorporate cross training (which is so important to preventing injuries as a runner). If you’re living somewhere that has restrictions on gyms or fitness centers, you can find some great trainers online. Just be sure to do your research and make sure they have a certification/education background that you’re happy with.

If you’re already into fitness and already have a good aerobic base to start with, try using a running training plan. There are lots available online (once again do your research to make sure it’s been put together by someone who knows what they’re doing) as well as in running books. There are running plans to suit everyone – from run/walk ones for beginners to plans specifically for completing 5K or 10K races.

Rest days are important

It can be really tempting to go all out at the beginning when you’re feeling motivated to run. It’s crucial that you pace yourself and allow yourself to take days off of running as well as workouts entirely. It’s always smart to start slowly with any new kind of workout, running including. Start with three workouts per week and work your way up from there. You shouldn’t increase your mileage more than 10% per week. And that’s a maximum. I like to be cautious. I’d much rather take it slowly than end up with an overuse injury. If running is new for you, you’ll want to give your body time to get used to it – everything from your bones to muscles, tendons, ligaments, lungs, and heart need time to adapt.

Start slowly

Like I mentioned above, when you get started running you may want to do it every day, do faster, or run for longer than you should. I know that it can be exciting when you first start running, with buying shoes, hiring a coach, and having a new training plan to work on. It’s so important to take it slowly and follow your plan. Especially in the beginning when your body is still getting used to running, you don’t want to over do it. It might be frustrating to start with, but if taking it slowly prevents and injury, it’ll be worth it.

Find a running buddy

If you’re able to and it’s safe according to your local restrictions, enlist a running buddy. Having a friend to go for a run with will help with motivation to actually get runs done. If I know that I have a friend waiting for me I’m much more likely to show up. In addition, if your friend is already a runner they’ll be able to share some of their knowledge with you. They may know about great running trails, local races, and even the best running stores.

Connect with your local running community

Whether that’s at your local running shoe store (Running Room has lots of locations all across Canada), a local running group, or in a Facebook group, it’s helpful to connect with like minded people. They can share their favorite shoes, running paths that get cleared quickly in the winter, and even the best races to participate in. If you have any questions I’m sure you’ll get lots of advice.

If you’re already a runner, when are some of your tips for people who are new to running?