Registered Kinesiologist
Spring has sprung, and with it comes that urge to get outside and enjoy the warmer weather. You might find yourself looking to add some outdoor activity into your routine, like running.
In this article, we will go over some important first steps. Jumping into running without a plan or building up slowly can make it easier to get injured and harder to stay motivated. Creating a running plan that works best with your current goals, fitness level and lifestyle will set you up for success.
How to Start Running as a Beginner
Before diving in headfirst, it’s important to set yourself up for long-term, sustainable success. Following a structured progression of steps will allow your body (and mind) to adapt to the physical demands. Below I’ve outlined some great first steps you can take before you hit the pavement.
Set Your Running Goal
Setting clear goals can help you design a plan that will fit your lifestyle and other fitness goals while keeping you motivated. Answer the following questions to explore why you want to start running and help you set your goals.
- Are you looking to add additional physical activity to your routine?
- Are you looking for a social way to stay active?
- Are you looking to improve your cardio fitness?
- Are you looking to run a race or hitting a certain distance?
- Are you trying something new or getting back into running?
Incorporate Consistent Strength Training
To support the demands on your body while beginning to run, you should include strength training, 2-3 times per week, as part of your plan. Strength training will build muscular strength, and endurance which supports the impacts running has on certain areas of your body. Focus on the whole body with specific emphasis on your quads, glutes, hamstrings, lower leg and foot muscles, as well as core movements.
Establish a Baseline Level of Cardiorespiratory Fitness
If you are just getting started or re-started with running after a while, it is important to also include other dynamic, rhythmic movements that can build your muscular endurance and cardiorespiratory endurance. Activities like walking, incline walking, biking, swimming, or rowing are excellent forms of cross training that can help to prepare your body for the demands of running.
Starting out with an activity where you can keep your heart rate moderate (120-150 beats per minute) for at least 30 minutes per session is a great way to build a solid base before starting a running plan and to reduce the chance of injury.
Follow a Plan
I’ve included a sample 8-week introductory running program you can follow to get started or re-started with running that focuses on progressively building your base.
Conclusion
These tips and introductory program should help you get well on your way to either starting or re-starting your outdoor running. Once completing the above plan, you might be ready to start another plan to either run faster or for long distances.
We can work with you to understand your long-term goals and create a personalized plan to help you get there safely and efficiently. Check out our Specialized Running Program to learn more.