The Beginner's Guide to Starting a Running Routine
Running, a versatile and accessible form of exercise, can be intimidating to newcomers. However, starting a running routine does not require expensive equipment and can be adjusted to individual needs.
Taylor Brooks
- 2024-01-09
- Updated 04:44 PM ET
(NewsNibs) - Experts recommend initiating a running regimen by building a walking habit first, asserting the importance of honing aerobic fitness and becoming accustomed to physical activity. Walking for 30 minutes at least three times a week can set a solid foundation. Gradually, intervals of running should be introduced, with beginners alternating between walking and running, for example, one minute of each, adjusting intervals based on personal capacity. As cardiovascular fitness improves, the length of running intervals can be incrementally increased, leading to a full transition to continuous running once one can comfortably run for 10-15 minutes.
Essential Running Tips
Advisors in running fitness stress the importance of warming up with dynamic exercises such as leg swings and air squats, and propose that static stretching be reserved for post-run routines to avoid injury. New runners should focus on consistent steady-state running for 4-6 months before advancing to speed work to minimize injury risks. It’s also recommended to plan for multiple short-duration runs each week over fewer long runs, as it can better facilitate endurance building and recovery.
Moreover, they encourage beginners to focus on running for a set amount of time rather than aiming for a set distance, recommending that specific running goals be set only after 6-8 weeks of consistent practice. Incremental increases in running duration, mileage, or intensity are crucial to prevent injuries that can set back progress and complicate maintenance of the routine.
Complementary Practices and Equipment Selection
Integrating strength training into the running plan is seen as beneficial for injury prevention and fall risk reduction. Beginners are encouraged to start with bodyweight exercises before progressing to weights. Selecting the correct type of running shoes is also vital, with criteria including lightweight, cushioning, a wide toe box, minimal heel drop, and overall comfort. If using a treadmill, safety precautions such as using the safety clip and starting at a walking pace are advised, with the additional recommendation of outdoor running to diversify the running experience.
Running plans generally outlined for beginners include three days of run-walk intervals and rest days augmented by two cross-training or strength-training days. Low-impact cross-training options, such as cycling, elliptical workouts, or swimming, are favorable. A commitment to start with consistent walking and consulting a doctor if any health conditions exist is essential, along with the gradual increase of running intervals weekly until the capability of running for 30 minutes continuously is achieved. Ultimately, individual body responses should guide effort levels, even though running apps can track progress and offer structured training sessions.
