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How to Start Running: If you’ve always thought that running is not for you, it’s time to reconsider. Running can be a transformative activity that brings numerous health benefits, both physical and mental. However, taking that first step out of the front door can be daunting. In this comprehensive guide, we will provide you with a step-by-step plan to help you start running and stay motivated on your running journey.
How to Start Running: Getting Motivated
Before you embark on your running journey, it’s important to find the motivation to stick with it. Building a habit of exercise can make it easier and more enjoyable in the long run. Here are some tips to get motivated:
Make a Plan
Creating a plan can help you establish a routine and stay on track. Identify cues, such as time, place, or music, that will trigger your running sessions. Set rewards for yourself, such as a massage or a delicious smoothie, to motivate you to complete your workouts. Write down your plan and display it somewhere visible to keep yourself accountable.
Keep it Regular
Consistency is key when it comes to exercise. Choose a specific time of day to run and listen to the same pre-workout music to establish a routine. By creating consistent cues, you can train your brain to associate these cues with the habit of running.
Reward Yourself
Teach your brain to associate exercise with immediate rewards by treating yourself to something you enjoy after each workout. Whether it’s a post-run snack or engaging in a favorite activity, find ways to make exercise feel rewarding.
Build a Support System
Running with friends or participating in events like parkruns can help you stay motivated and make running more enjoyable. Track your progress using an app or a diary to see your improvement over time.
Just Get Moving
Before diving into running, it’s beneficial to establish a foundation of regular exercise. Walking is an excellent way to prepare your body for running. Here’s a 7-week walking plan to get your body ready:
| Week | Workout Time |
|---|---|
| 1 | 15 minutes |
| 2 | 20 minutes |
| 3 | 25 minutes |
| 4 | 30 minutes |
| 5 | 35 minutes |
| 6 | 40 minutes |
| 7 | 60 minutes |
Start with a brisk walk, gradually increasing the duration each week. This plan will help strengthen your bones, muscles, tendons, and overall fitness, preparing you for the transition to running.
Starting to Run
Once you’ve established a routine of regular exercise, it’s time to start running. Follow this 7-week run-walk plan designed for beginner runners:
| Week | Workout Time | Run/Walk Ratio |
|---|---|---|
| 1 | Walking for 30 minutes | N/A |
| 2 | 30 minutes | 2:1 |
| 3 | 30 minutes | 3:2 |
| 4 | 30 minutes | 4:2 |
| 5 | 30 minutes | 5:2 |
| 6 | 30 minutes | 6:2 |
| 7 | 30 minutes | 7:2 |
Each week, gradually increase the running time and decrease the walking time. By the end of the 7 weeks, you’ll be able to run for approximately twice as long as you walk.
Running Non-Stop
If your goal is to run without any walk breaks, this 7-week plan will help you achieve that. Before starting this plan, make sure you have spent at least six weeks run-walking for 30 minutes, five days per week. Here’s the plan:
| Week | Workout Time | Run/Walk Ratio |
|---|---|---|
| 1 | 30 minutes | 3:2 |
| 2 | 35 minutes | 4:1 |
| 3 | 40 minutes | 5:1 |
| 4 | 45 minutes | 6:1 |
| 5 | 50 minutes | 7:1 |
| 6 | 55 minutes | 8:1 |
| 7 | 60 minutes | N/A |
Follow this plan to gradually increase your running time while reducing the walk breaks. By the end of the 7 weeks, you’ll be able to run 3.1 miles (5K) continuously.
Running Longer Distances
Once you can run a non-stop 5K, you may want to challenge yourself to run longer distances. This 7-week plan will help you develop the endurance needed for a 10K or to improve your performance in a 5K race:
| Week | Workout Time | Distance |
|---|---|---|
| 1 | 30 minutes | 2 miles |
| 2 | 35 minutes | 2.5 miles |
| 3 | 40 minutes | 3 miles |
| 4 | 45 minutes | 3.5 miles |
| 5 | 50 minutes | 4 miles |
| 6 | 55 minutes | 5 miles |
| 7 | 60 minutes | 6-7 miles |
Gradually increase your running distance each week, incorporating some hills and speedwork to build strength and improve your overall performance.
Getting Faster
If you’ve reached a point where you can comfortably run longer distances, you may want to focus on improving your speed. This 8-week plan is designed for runners who can already run five or six miles and want to boost their pace:
| Week | Workout Time | Pace |
|---|---|---|
| 1 | 2 miles easy | N/A |
| 2 | 3 miles | Easy |
| 3 | 4 miles | Tempo |
| 4 | 4 miles | Easy |
| 5 | 5 miles | Tempo |
| 6 | 6 miles | Easy |
| 7 | 7 miles | Tempo |
| 8 | 8 miles | 4×800 @5K pace |
This plan incorporates speedwork sessions and helps you develop endurance and pace awareness. Adjust the plan to fit your schedule, but try to maintain consistency in your training.
Keys to Success
To ensure a successful running journey, there are a few additional tips to keep in mind:
Get Checked
If you’re over 40, have a high BMI, or have a family history of heart disease, consult with your doctor before starting any exercise program. It’s important to ensure you are in good health and can safely engage in physical activity.
Get Good Gear
Invest in a pair of running shoes that provide proper support and fit well. Ill-fitting or worn-out shoes can lead to injuries. Visit a specialist running shop to find the right pair for you. Additionally, consider investing in technical sweat-wicking socks to prevent blisters.
Sneak in Activity
Incorporate physical activity into your daily routine by taking short walks during your lunch break or setting reminders to get up and move every hour. Even small bursts of activity can have a positive impact on your overall health.
Find Your Place
Map out safe and scenic running routes that you can enjoy in various weather conditions and times of the day. Utilize running apps to help you discover new routes or join local running groups to explore different areas.
Find Your Pace
When starting, focus on maintaining a comfortable and sustainable pace. Don’t push yourself too hard too soon. Gradually build your endurance, and speed will naturally come with time and consistent training.
Stay Flexible
If your schedule doesn’t allow for longer workouts, consider splitting your sessions into two or three shorter sessions throughout the day. Aim for consistency in your training, but be flexible with the timing and structure of your workouts.
Log Your Miles
Keeping track of your mileage can be motivating and help you see your progress over time. Whether you prefer a trusty notebook or a GPS running watch, monitoring your mileage can provide a sense of accomplishment and keep you motivated.
Take Your Pulse
Measuring your resting heart rate can give you insights into your cardiovascular fitness. As you become fitter, you’ll notice a decrease in your resting heart rate, indicating improved cardiovascular health.
Practice Patience
Remember that progress takes time. Be patient with yourself and trust the process. Your body needs time to adapt and strengthen. Stay consistent, and the results will come.
In conclusion, starting a running routine can be intimidating, but with the right plan and mindset, anyone can become a runner. Use this comprehensive guide as a roadmap to help you take your first steps and progress towards your running goals. Remember to listen to your body, stay motivated, and enjoy the journey. Happy running!
