There’s no question that running is a great way to get fit and feel great. It’s convenient, inexpensive, and highly effective at improving cardiovascular fitness, reducing stress, and aiding in weight loss (if that’s your goal). However, if you’ve never been a runner before or it’s been a while, the prospect of starting can be more than a little intimidating.
Before getting too down, it’s important to remember that everyone has to start somewhere. Still, with the right approach, anyone can develop a love for running, regardless of experience or fitness level.
Here are a few tips on how to get into running if you’ve never been a runner before.
Invest in a Great Pair of Shoes
You don’t need a lot of equipment to get into running, but you will need a good pair of running shoes. Running in poorly fitting or poorly supported shoes is one of the leading causes of running injuries seen at our physiotherapy treatment clinic in Kitchener. Running shoes don’t have to be expensive. Look for a decent, supportive, lightweight, grippy shoe with a good amount of cushioning. Fit is also crucial, so this may be a purchase you want to make in-store rather than online.
Start Running… By Walking
One of the biggest mistakes new runners make is doing too much too soon. If you’ve never been a runner or it’s been a while, your body isn’t conditioned to run 5k your first time out. It may not be conditioned running at all. Yet.
A great way for new runners to get into running is by walking, gradually increasing the intensity of these walks until you feel ready to push it a little further and a little harder. In the running world, they call this the easy pace, and this pace will be different for everyone. Start walking 4 to 5 times per week for at least 30 minutes, slowing down when you feel your breath becoming ragged, and you’ll find your endurance shoot up in no time.
Mind Your Form
When it comes to running, your form is just as important as your endurance. Our physiotherapy treatment clinic in Kitchener sees all levels of runners come in with injuries resulting from poor technique.
Focus on keeping your head up, and your shoulders relaxed. Arms should be at a 90-degree angle, swinging back and forth close to your body. While running (or walking), try to keep your core engaged. This helps to maintain good posture and prevent leaning too far forward or backward. In the beginning, you don’t need to concentrate too much on stride, just try to keep it natural, not too long, not too short.
Run/ Walk
As your endurance increases, you can transition to a combination of running and walking. Once again, it’s essential to start slow. Here’s an example of what your one-month training plan might look like, keeping in mind this will be different for everyone, and the journey is yours.
• Week 1: Walk 3 minutes, run 1 minute
• Week 2: Walk 2 minutes, run 1 minute
• Week 3: Walk 2 minutes, run 2 minutes
• Week 4: Walk 1 minute, run 3 minutes
• Week 5: Walk 1 minute, run 4 minutes
Continue with this trajectory at least 4 times per week for 30 minutes until you gradually phase out walking altogether. Now you’re a runner!
