How To Start Running…
My first half marathon in the snow supported by my sister.
IMPROVE YOUR FITNESS LIFE
If you’ve always hated running — or even the idea of running — then maybe it’s time to give it a go! I find when I get into a routine of running my fitness life improves. That might sound dramatic but honestly, I eat better, sleep better, lose more body fat than any other exercise and I genuinely look forward to the next run.
So today, I thought I’d share some thoughts on how to start running for beginners.
BEFORE WE DIVE IN …
I want to acknowledge that many of us have had bad experiences with running that make us a little apprehensive about getting started.
Maybe you have traumatic memories of being forced to run in gym class. Or perhaps you’ve gotten sick to your stomach during running and needed a fast bathroom stop. Many of us associate running with injuries in ourselves or others.
Now I can’t guarantee you that becoming a runner will be painless. But I promise you that there are ways to make it easier. We’ll discuss a common sense, step-wise approach in this post.
IS RUNNING HEALTHY?
The evidence is overwhelming. Running has a wealth of health benefits. A 2014 study that followed over 50,000 subjects for 15 years found that the runners in the group showed (on average) a 30% decrease in all-cause mortality and added an estimated three years to their lifespans.
Some studies have suggested that too much running can actually lead to health problems, including heart disease. However, more recent studies that followed over 150,000 long-distance runners for decades have failed to support this conclusion.
That being said, running shouldn’t be taken lightly. Of all the endurance sports, it has the highest potential impact on your joints. It’s also pretty demanding on your cardiovascular system. Unlike cyclists, runners never coast.
For this reason, it’s important to check in with your health care provider if you have:
Any chronic conditions that could be aggravated by running like asthma, fibromyalgia, diabetes, etc.
Joint pain or a history of significant injury. Sometimes a good physical therapist can work with you to strengthen the area, allowing you to return to running.
Risk factors for heart disease like age, high blood pressure, high cholesterol, high BMI, and smoking history. Also, see a professional if you don’t know your risk for cardiovascular disease. A good check up never hurts.
If you’re currently sedentary (very inactive).
Having heart disease risk factors or chronic conditions doesn’t mean you can’t start running. But you may need to take a few extra precautions to enjoy the sport safely.
BUILD A STRONG FITNESS FOUNDATION FOR RUNNING
To prevent overuse injuries, it’s important to ease into running slowly. This is especially true if you are new to working out.
The best way to start building your fitness foundation for running is by walking. A good benchmark to shoot for before you start to run is building up to walking 10 000 steps 5 out of 7 days a week.
If you can’t walk for 30 minutes at a time, that’s OK. Just go as long as you can. You can also break your planned walking time into shorter workouts throughout the day. Gradually extend your walking time until you can go 60 minutes without stopping.
A second element of your foundation is strength training. Start with simple strengthening exercises for the core and lower body. Home training is perfect for this and can be done with body weight, light dumbbells, or resistance bands. If you are unsure of what exercises to use then Burberry Fitness home personal training is here to help.
Body weight exercises are great for all abilities
INVEST IN GOOD RUNNING SHOES
If you invest in one piece of running gear, make it a good pair of running shoes. Specialised running shoes will help prevent overuse injuries.
Every runner, foot, and stride is different. As a beginner, I therefore recommend you visit a running specialty store that can assess your stride and recommend the right shoe.
A good pair of running shoes will generally run between £90 (on sale) and £150. While that’s not cheap, you really can’t skip this step. Also, by investing in yourself, you’re showing the universe that you’re serious about this running thing.
Pro tip: Use an app like Strava to track the running mileage on your shoes and replace them every 300 to 500 miles. This translates to every twelve months if you’re averaging 10 miles a week.
START BY MIXING WALKING AND RUNNING
Once you’re able to walk for 30–60 minutes on most days of the week, it’s time to gradually add a little running to your program.
A good beginner goal is to run 30 minutes non-stop. Alternatively, some people shoot for 5K (3.1 miles).
Start by running for one minute at a time at an easy pace. In the beginning, let yourself recover before running again. Don’t worry too much about speed. Just get comfortable with the feeling of running.
Once you’re able to run comfortable for one minute, gradually extend your running time to 2, 3, 5 minutes, etc. Make sure you’re comfortable before jumping up to the next level.
In addition to increasing your running time, you can also decrease your rest time. For example, your progression might look like:
4 minutes running with 2 minutes walking
5 minutes running with 2 minutes walking
5 minutes running with 1 minute walking
GRADUALLY BUILD UP WEEKLY RUNNING TIME
Now that you’re becoming a runner, it’s important to keep track of your weekly mileage. There are many apps and devices that can help you with this. Strava is a user friendly option for beginners, and its social aspects allow friends to cheer you on.
As a beginner, aim for a 5–10% increase in your total running time each week. You may be able to ramp up a little faster in the beginning, but expect that to slow down as you advance.
ADD SOME INTENSITY
As a beginner runner, it’s important to go easy for a few weeks or months. Trying to go too fast too soon can lead to injury. But even as a beginner, there are some low-risk ways to push yourself.
One option is to run some rolling terrain or hit the trail for a trail run. Expect to be much slower than you are on flat ground, and don’t be afraid to walk uphill. Even ultra runners sometimes opt to power hike hills instead of running.
The Pentlands
If you intend to trail run often, you may benefit from specific trail running shoes and gear.
Another option is to add some intervals of harder work, just like you did when you transitioned from walking to running. A great way to ease into this is through speed play, or fartlek. Pick up the pace for 30 seconds while you run to a mailbox. Take a dash up a flight of stairs. If you listen to music, run a little harder during the choruses of the songs.
Your pace during these speedy intervals should be moderate-to-hard, but not all out. (No more than an 8 on a 1–10 scale.)
TREAT YOUR BODY LIKE A RUNNER
You may be able to get away with some bad health habits as a walker, but as a runner, these will catch up with you much faster! Some tips to keep yourself in great running form:
Always warm up and cool down.
While your muscles are warm after a run, do some static stretching of your quads, calves, hip flexors, glutes, and hamstrings.
Use foam rolling to release right connective tissue and muscle tension.
Eat fresh, nutrient-rich food. When possible, cook your meals yourself. As your training load increases, you may need to eat more.
Get at least 8 hours of sleep a night. To promote recovery, try to walk up naturally without an alarm.
Never run in pain. If running hurts, stop and check in with a healthcare professional.
SHOULD OVERWEIGHT PEOPLE START RUNNING?
Absolutely! Sometimes it’s scary to start running when your body doesn’t fit the stereotype of a runner. But once you get out there, you’ll see that runners come in all sizes. Before running, check in with your doctor to assess your risk and talk about any modifications you should make to your program.
So, what’s stopping you!
Runing is so many people’s first step into the fitness world and it is absolutely free and can be done anywhere. I highly recommend it. Just remember, the hardest part of running is the first step out the door. From there it only gets easier and more enjoyable.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Malcolm Burberry