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Every runner starts somewhere and for some reason. My reason was probably simplicity. It can be a very simple, yet extremely effective and beneficial way to get in shape and stay healthy. It’s also relaxing in many ways. The movement is repetitive and can easily be used as active meditation and mindfulness. That was probably also one of my reasons, even though I didn’t realize it until years later. I did notice, however, that I always felt really good, both while running and afterwards. It helped me think clearly, find solutions to my problems and stay positive.
But everyone's reason is unique.
Non-runners also have their unique reasons NOT to run. Some find it monotonous and boring. Others are afraid it will be bad for their knees. Yet others are afraid they will fail and avoid it by not starting at all.
Having the right gear may seem like a small detail or an optional extra but it actually does matter a lot. The shoes are the most important part. The right pair of shoes that fit to your feet and needs can lower your risk of pain, discomfort and injuries. invest in a quality pair of running shoes that match your foot type and running style. Visit a specialty running store where experts can assess your gait and recommend the best options.
I started out with a pair of Brooks Ghost shoes. They are great, neutral, all-round running shoes.
In addition to shoes, wear breathable, moisture-wicking clothing to keep you comfortable, regardless of the weather. On colder days, layering your clothing allows you to stay warm while preventing overheating. Accessories such as a water bottle, running watch, or reflective gear (if running at night) can further enhance your runs.
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Don't overthink this too much, get out and start moving. If you're starting out and haven't been active recently, it's important to start your running journey by walking. It allows your body to adapt to the physical demands of movement, strengthens your muscles, and conditions your cardiovascular system without overloading your joints.
Begin by setting small, achievable goals, like a 10- or 15-minute walk around your neighborhood. Gradually increase the time or distance as you feel more comfortable.
Pay attention to your posture while walking. Keep your shoulders relaxed, your back straight, and your arms swinging naturally at your sides. This will help prevent tension and ensure you're moving efficiently. Choose routes that you enjoy and try out new ones regularly to keep things interesting.
One of the best ways to start running is to follow a structured plan. This approach gradually introduces you to running by alternating between running and walking intervals. Over the course of eight to twelve weeks, you’ll build your endurance and confidence, eventually running continuously for 30 minutes or completing a 5K.
How your personal schedule begins, depends on where you are starting from. If you are completely new to exercising, you should start with a few weeks of brisk walking before you start running. That way you build your fitness and endurance gradually and are less likely to get injured. Later, running will be introduced slowly. It might begin with running for 30 seconds and walking for two minutes, repeated ten times. Over the weeks, the running intervals will lengthen while the walking intervals decrease.
Rest days are equally important as running days because they allow your body to recover and adapt to the new demands you’re placing on it. Consistency is the key to building a solid running habit, so try to schedule your runs at a time that works best for you, whether it’s early morning, lunchtime, or evening.
Here is a four-week plan is designed for absolute beginners to physical activity. It focuses on walking, allowing your body to gradually adapt by building strength in your bones, muscles, and tendons while improving your overall fitness. This will give you a solid foundation to help you transition to running safely while reducing the risk of injury.
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Patience is your greatest ally as a new runner. Avoid the temptation to do too much too soon, as this can lead to burnout or injuries. If exercise is always a hard struggle, you are very likely to give up on it.
A walk-run method is particularly effective for beginners. Start by alternating short bursts of running with walking, gradually increasing the running intervals over time. For instance, in your first week, you might run for 30 seconds and walk for two minutes. By week four, you could be running for four minutes and walking for one.
Keep track of your progress using a journal or running app. Strava is my personal favorite app for this. Recording your milestones—like running continuously for ten minutes or completing your first mile—can boost your motivation and show how far you’ve come.
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I highly recommend adding strength training to your routine. It helps build stronger muscles, tendons, and bones, reducing your risk of injuries like shin splints or knee pain.
When you strengthen your muscles, they can better absorb and distribute the impact forces that occur during running. This reduces the strain on your joints, ligaments, and tendons, which are otherwise vulnerable to overuse injuries. Stronger muscles act like shock absorbers, providing stability and support for your entire body as you move.
Focus on strengthening your core, glutes, and legs. This will improve running efficiency, allowing you to maintain a good posture while running, even when fatigue sets in.
Additionally, strength training improves your power and speed, making hills and sprints feel a little easier.
With just 1-2 sessions a week focusing on functional movements like squats, lunges, and planks, you’ll see noticeable benefits in your endurance and overall performance. Plus, strength training supports longevity in the sport, keeping you running strong for years to come
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As a new runner, setting achievable goals is a fantastic way to stay motivated and track your progress.
After mastering the walk-run method, a great next step is to work towards running 1 km or 1 mile without stopping. Focus on consistency, gradually increasing your running intervals until you can complete that mile at a comfortable pace.
Once you've built a solid foundation of endurance and running feels natural, you can start setting speed goals for yourself. For example, aim to run that mile a little faster or tackle a specific distance within a certain time frame.
Remember, progress takes time—celebrate every milestone, no matter how small!
There are lots of ways to keep running interesting. I use variety and new goals to stay motivated.
* Sometimes I listen to music and other times I listen to audio books.
* Sometimes I run alone and enjoy the views and my thoughts. Other times I run with a
group of runners and enjoy talking to them about running.
* I run different routes a lot.
* Sometimes I run at a steady pace and sometimes I include sprints or tempo runs.
* I sign up for races and enjoy having a motivating goal.
* Sometimes I do road running and other times I do trail running. Sometimes I even run mountains.
Running doesn’t have to be monotonous at all.
Proper form is essential for preventing injuries and running efficiently.
Start by focusing on your posture. Keep your back straight, your shoulders relaxed, and your arms bent at a 90-degree angle. Your arms should swing naturally at your sides, rather than crossing your body.
When it comes to your stride, aim to land softly on your midfoot instead of your heels. Take small steps. Overstriding—reaching your leg too far forward—can lead to discomfort and inefficient movement.
Breathing is generally not something I give much thought, it usually takes care of itself. Some people, however, find it helpful to focus on the breathing. You can use a rhythmic pattern, such as inhaling for three steps and exhaling for two. This can help regulate your breathing and make sure your body gets enough oxygen.
Safety is paramount, especially when you’re running outdoors. Begin every session with a warm-up, such as a brisk five-minute walk or dynamic stretches to loosen your muscles. After your run, cool down with static stretches to reduce muscle stiffness and promote recovery.
Stay hydrated by drinking water before and after your run. If you’re running for more than 30 minutes, consider carrying a small water bottle or planning a route with water fountains along the way. Always be mindful of your surroundings. Run in well-lit areas, wear reflective clothing if running at night, and let someone know your planned route for added safety.
