Starting your running journey can seem like a daunting task, but if you take the right steps running can be as simple as putting one foot in front of the other. Running can improve your cardiovascular fitness, strengthen muscles and help maintain a healthy weight
I recently saw someone who was considering whether to start running ask for tips on a Facebook running group. Many of the responses were shocking. Instead of encouraging the person with real tips, they made condescending comments including “just put one foot in front of the other” or “one step at a time.”
I want you to know it’s not silly to ask how to begin running. Every sport has rules and techniques to follow, many are to keep the participant from getting hurt and running is no different. So I’m going to give you the 5 tips I wish I knew before starting my running journey.
1. See a Doctor or physical therapist
While the human body is designed to run, not everyone is physically capable of running. You may need a physical to check if your heart is healthy enough to handle an increased heart rate. You may also have an old injury that could flare up again by running, so you may need to see a therapist to work on building that muscle.
Seeing a doctor will also give you a starting point. It gives you an idea of your current health and where you can improve. When you begin running, you will be able to track your progress and focus on areas that need to improve.
A physical therapist can also look at how you run and correct your form. You may be running in a way that could cause an injury later down the line. If you want to be a runner long term, injury prevention is key.
Health professionals can also partner with you and keep you accountable over your visits.
2. Make a running plan
When you are making your running plan set a goal. If you want to run a distance, there are plans online that can help you go from couch to 5k and all the way up to a marathon. You could also be running for weight loss or to better your health. Each plan will look different depending on your goals.
Think of it like a baby. They crawl before they walk and walk before they run. If you’re not a runner, remember to start small. Go for a walk first. During your walk ask yourself a few questions.
- How is my breath? You want to be moving at a brisk speed, but not fast enough that you wouldn’t be able to carry on a conversation with someone.
- Does anything hurt? There may be pain in your back, legs, knees or even your butt. Those things need to be addressed before you run. Most issues can improve with stretching and or weight training.
After your walk feels good, add in running. Most plans will tell you to begin with intervals. That’s where you walk for a length of time, then run for a length of time and continue like that through your workout. You’ll then build up to a full run workout, if that’s part of your goal.
When following a plan, stay flexible. If your plan has you mark your exercises on a calendar, certain factors could impact your schedule. If you are extra sore, you could need a day to stretch or rest. If it’s storming or too cold outside, you may need to change your run day to a cross training day.
3. Have the right running gear
Running Shoes
The right gear can make or break your run. If you can only afford to buy one thing, I would advise you to invest in a good pair of running shoes. Having the right shoe can prevent injury and it may also improve your form.
Shoe technology has gotten so advanced that for many years some shoes were banned for elite runners in some marathons. Some felt that the technology in the shoe gave runners an advantage. That’s a conversation for another day, but I say that to say shoe companies are designing their shoes to help runners and make their runs more comfortable.
Finding the right shoe can be a little tricky and I wouldn’t suggest buying your first pair online. Go to a sports store. I don’t mean the big box stores that have every sporting good item you can think of. I suggest doing some research in your community and finding a store that specializes in running shoes.
When I got into running I was amazed these places even existed. Usually one of the workers will measure your foot, have you try different shoes and watch you run in them. Eventually you will find the right running shoe for you. Trust me after a few shoes, you’ll know the right shoe when you put it on.
Running Cloths
Running clothes are also a must. You don’t have to go out and buy a whole wardrobe, but a few essential pieces. Start with a couple of moisture wicking shirts and shorts or leggings. Then build it out from there. Women will also want to invest in a good sports bra or two.
Tracking devices
Gear used to track your runs and progress you may already have including a smart phone and smart watch. Most of these devices will track your steps, distance and even give you readings on your workout. There are also many running apps you can download that will guide you on your running journey, but are all created for a different purpose so know the features you are looking for.
4. Map out where to run
Not all running workouts are equal and where you run has a lot to do with the difficulty. A run in my neighborhood gives me a lot of hills. If I run in the city, it’s mostly flat. In the Summer I do my route where I know there will be lots of trees for shade.
Running on concrete is also different than running on uneven surfaces. Commercials will often show people running through the forest or on the beach. I looks good, but what they don’t show is the twisted ankles you can get from landing on those types of surfaces the wrong way. I’m not saying that you can’t run in those places, but you have to plan for that. It could mean running slower or running with a friend in case something happens and you don’t have cell service.
5. Hydration is key
When you do any type of exercise you want to make sure that you are drinking enough water. Especially when you run. Experts say drinking water before and after a 30-minute run should be enough to keep you hydrated. If you run longer, or in the summer, take water in a bottle or in a hydration backpack.
A sign for me that I haven’t drunk enough water is dry mouth. If it’s really bad, my next symptom would be a headache. I know some runners who’s legs have given out on them or even passed out.
If you’re like me and prefer a flavored drink, do a sports drink that contains electrolytes. If you get far enough in your running journey to participate in a long race like a half-marathon or marathon, they will have tables with sports drinks for the runners to choose instead of water. There are also electrolyte tablets you can put in your water bottles.
Extra tips
6. Getting out of the door is the hardest part.
7. Running doesn’t get easier for everyone. If that’s you, that’s ok.
8. Make time for rest and recovery.
9. Celebrate your progress.
Conclusion
Overall, starting your running journey can be a fun and rewarding experience. By contacting your health professional, making a plan, having the right gear, mapping your routes, and staying hydrated you can achieve your goals.
If you have a running question or comment, don’t be afraid. Leave it below and we will answer it for you or find someone with the right expertise to give you the right answer. We know everyone has their own running journey, but the cool part about this community is we run together.
