How to start running (7 steps for beginners)

June 6, 2015
egreenwo

Running is one of the greatest workouts. Our bodies actually are designed to do it, but it’s not easy getting started. Whether you’re a beginner or trying to start again, here are eight suggested steps to begin.

1. Before and after your workout, take take time to stretch out.
2. Start by walking or running an easy 1-3 mile route. Try to run as much as you can, then walk the parts in between. Eventually you’ll be able to run the entire route without stopping.
3. In the beginning, run for time not for distance. Try running for at least 20 minutes.
4. Select a good pace. When running, you should be able to pass the “talk test”. This means if you can’t talk, you’re probably running to fast.
5. Try to run several times a week. It’s better to do several short runs than one or two big runs every week.
6. Gradually increase the distances and difficulty of your runs. For example, you can run routes that include hills or increase the pace.
7. Use a log (like Athlete’s Database) to record your runs. Studies prove when you keep a journal, you’re twice as likely to reach your goals and you reach them faster.

Please be patient! It can take several months to get in shape to run long distances.

Note, contrary to popular urban myth, running is not “bad for your knees”. It’s one of the first things you hear from a lot of non-runners, but modern longitudinal studies have proven otherwise.