How to Start Running – The Simple Steps for Beginners

Fitness & Exercise

Running is a way to express freedom and get a killer workout at the same time. One of the problems many run into literally, is how to start running. Everyone’s body is different and it is important to evaluate your physical condition, better yet make sure a doctor examines your physical condition before starting any exercise regimen.

Most people try and start off too fast and quickly become winded and or injure themselves. Prepare yourself mentally first and come to accept that you must start slowly. Your sedentary lifestyle has taken its toll on the body and it will need to gradually build the necessary muscles and endurance to sustain a healthy run. You know the saying, “you must crawl before you walk” The same basic fundamentals apply to running. Walk before you run and you will prevent injury while gradually building up your legs, lungs and heart.

I frequent the site runnersworld.com for great advice; they offer many running plans which will also help get you moving in the right direction. I recommend doing a fast pace walk 4 times a week for 30 minutes for the first week. Then start your beginners running plan. It will look something like this depending on your physical ability:

Week one: Walk 4 minutes, and then run 1 minute, up to 30 minutes
Week two: Walk 3 minutes, and then run 2 minutes, up to 30 minutes.
Week three: Walk 2 minutes, and then run 3 minutes up to 30 minutes.
Week four: walk 1 minute, and then run 4 minutes up to 30 minutes.
Week five: walk 1 minute, and then run 6 up to 30 minutes.
Week six: walk 1 minute, and then run 9 minutes up to 30 minutes.
Week seven: walk one minute then run 14 minutes up to 30 minutes.
Week eight: run the full 30 minutes.

If you find that this is too hard for you, then add more walk breaks. To be a successful runner you need a few vital things:

1. Shoes – Visit your local running store to get fitted for a shoe that applies to the way you run and your foot type. Also be sure to pick up a pair of fitted running socks. Try to avoid running in cotton socks. A good pair of running shoes will help eliminate many running pains and injuries such as shin splits etc…

2. Water – Purchase a good water bottle and expect to carry it everywhere. Water is vital and will really help your performance. Shoot to drink a minimum of eight glasses a day.

Other than that, I recommend getting a running buddy that enjoys running. Not only will they help motivate you but will take your mind off of the time and distance. If you can’t find a running buddy then purchase yourself an iPod and add music that motivates you. You will be surprised how music can motivate you. Just remember, start slow and finish strong. Also be sure to stretch before and after your runs to help prevent injury. I hope this article helps get you running. If you have any questions or comments please use the comment field below. Thank you!