How to Start Running: 5 Tips for Beginners
One of the reasons I love to run is because it is such an accessible sport: I just lace up, open my front door, and I’m ready to go. Running requires very little equipment, and can be started at any stage of life regardless of age or fitness level. Whether you are completely new to the sport or you’ve taken a long break from running, read on for my 5 tips for getting started.
Tip 1: Go Slow
When I say slow, I mean slow. Slower than you may think.
One of the biggest mistakes that new runners make is that they start out too fast. While I admire the enthusiasm, this can unfortunately be the cause of many injuries in beginners (see a doctor or physiotherapist if this is happening to you!). Building a solid foundation takes time, but it is time well spent if you want to keep running long term.
The best place to start is with run/walk intervals. This means that you will run for a certain amount of time and then walk for a certain period of time. These intervals are repeated a certain number of times. Here is an example of a 20 minute workout with 4 run/walk intervals:
Warm up: 5 minutes walking
Interval 1: Run 1 min, Walk 1 min 30 sec
Interval 2: Run 1 min, Walk 1 min 30 sec
Interval 3: Run 1 min, Walk 1 min 30 sec
Interval 4: Run 1 min, Walk 1 min 30 sec
Cool down: 5 minutes walking
As you get more comfortable running you can increase the number of intervals, then decrease the amount of walking time and increase the amount of running time. Eventually, you will aim to run the whole span of time. A great first-time training program is the Couch to 5K program available here.
I cannot stress enough that there is no reason to go fast and there is no shame in walking. When I was first cleared to run after spraining my ankle this year, my first run was 15 seconds run / 45 seconds walk for 5 minutes. That’s it! While this may seem like a tiny workout, it provided me with a foundation that I could build from. Now, a few months later, I am running 5-6 times per week without issues.
Tip 2: Run Without a Goal
For your first few runs, I would recommend not setting any specific goals for yourself. As a new runner, your main objective is to build a habit. This is not the time to concern yourself with numbers like distance or speed or time – remember that these numbers are all relative, anyway!
At the beginning, aim to go out 2 or 3 times a week. Running will feel uncomfortable if it is new to you, so this is the time to get accustomed to it and start to feel a bit more comfortable. There is no need to complicate the run with anything else: just get out there and enjoy yourself.
Tip 3: Zone Out
The 10, 20, 30 minutes that you are taking to go out for your run is time you get to spend with yourself. The best runs are the ones where you do not even think about the fact that you are running. Distract your thoughts and zone out, and I swear you will not even notice the time passing.
If you love listening to music, make a playlist of your favourite songs or songs that get you pumped. If you there is a podcast that you are hooked on, try listening to that. I personally do not listen to anything when I run; I find the sound of my breath and my footsteps hitting the ground to be incredibly meditative. Listen to whatever makes you feel good and that gets you in the best mindset for your run.
Tip 4: Shift Your Mindset
When it comes down to it, the only way to start something is to just start. It sounds simple, yet starting can feel like the hardest part. If you’re reading this, I know that you want to run and I believe that you can! You just need to believe in yourself. I have talked about facing your fears and recognizing your personal barriers before, and if this is what you’re experiencing then the reality is that you just need to push through it. If you are not a runner yet, recognize that you are here and you are willing to change that. You have the opportunity to become a runner just by getting yourself out the door. So go on your first run and see how it feels.
Tip 5: Don’t Give Up
Running is not easy. Running takes effort. And even when you are putting in that effort, there will be days that you just aren’t feeling it. Bad runs happen to all of us, and I guarantee that they are going to happen to you. When you feel like you are hitting a wall, just don’t give up. Think about the reason you started on this journey, why you wanted to do this in the first place. Think about that sense of accomplishment that you will feel at the end of your run. Keep putting one foot in front of the other, and remember that as long as you’re moving forward, you’re moving in the right direction.