The Beginner’s Guide to Starting a Running Routine
Taking up running doesn’t require athletic prowess – just smart preparation and patience. Follow this step-by-step approach to build a sustainable running habit that grows with your fitness level.
Essential First Steps
- Footwear First: Visit a specialty running store for proper gait analysis and shoes
- Goal Setting: Register for a 5K 8-12 weeks out or aim for 20-30 minutes of continuous running
- Schedule Smart: Plan 3-4 weekly sessions with at least one rest day between runs
Progressive Training Approach
- Begin with walk-run intervals (e.g., 1 min run/2 min walk)
- Increase running intervals by 10-15% weekly
- Limit total weekly mileage increases to 10%
- Designate one weekly session as your “long run” day
Proper Run Preparation
- Warm-up: 5-10 minute dynamic stretches and brisk walking
- Cool-down: Gentle walking followed by static stretches
- Hydration: 16-20oz water 2 hours pre-run, 4-6oz every 20 minutes during
Motivation & Milestones
- Use a running app to track distance, pace and progress
- Celebrate weekly consistency before focusing on speed
- Join a beginner running group for accountability
- Reward milestones with new gear or massage
Common Beginner Mistakes to Avoid
- Increasing distance or speed too quickly
- Skipping rest days for “making up” missed runs
- Neglecting strength training for injury prevention
- Comparing progress to more experienced runners
Remember: The first month focuses on building the habit, not speed or distance. Consistency creates runners.
Source: active.com | #BeginnerRunning #StartRunning #FitnessJourney
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