I have been running off and on for the last 15 years. Last week I started training for a 5k, and it got me thinking about a question I see posted a lot in my running group “How do I start running?” or “How do I get back into running?” I always see longtime runners reply; start running, and I cringe. Yes can begin running, but you really shouldn’t. From my experience on what works and what doesn’t, I have developed five tips on how to start running or get back into it.
1. Exercise
It helps to have some exercise base. If you are not already exercising, I recommend, for at least a month before you start running, do some form of cardio 3-5 times a week for at least 30 minutes. I recommend walking outdoors, but the treadmill or elliptical is also good. If you do spin, kickboxing or Zumba, you should still add walking.
2. Gear
Shoes are the most important thing. Not wearing correctly fitted shoes can cause severe injuries to your feet, knees, and back. Find a store like Road Runner Sports, which uses the Perfect Fit System. The Perfect Fit system will check for any imbalances you have in your feet and properly fit you for insoles and shoes, especially if you supinator or overpronate. Often running stores and sporting goods stores have flexible return policies allowing you to wear the shoes anywhere from 30-90 days; if for any reason you don’t like the shoes, you can return them and try a different pair until you find the ones you want.
After shoes, clothes are the next important thing you don’t want to be tugging and pulling on whatever you are wearing. Make sure whatever you wear is the right size, material, and feels comfortable.
If you want to track your progress on anything other than your phone, Apple, Samsung, Garmin, Polar, Fitbit, Nokia, Fossil, and even Kate Spade all make various watches and fitness trackers.
Arm Bands and Belts can hold your phone, ID, money, and keys.
Hydration bottles come in various styles, from ones you can wear one a belt or hand strap.
Earbuds are a personal preference and come in various makes and models, from wired to wireless. There are many runners against wearing earbuds for multiple reasons; one concern is a runner might not be able to hear someone approaching them from behind. Wear them with caution.
3. Set a Goal
Is your goal just to incorporate exercise into your life? Do you want to run a 5k? Is a half or full marathon your dream? If a race is your goal, make sure you have enough time to train 6-10 weeks for 5k or 10k and 16-22 weeks for a half or full marathon. But remember, baby steps, I do not recommend going from couch to marathon training; you can burn out quick start off training for a 5k or 10k and work your way up. If running a race is your goal pick one, sign up and pay for it. Once a financial commitment has been made, you have a more challenging time backing out, plus races usually have a no refund policy.
4. Training Plan
Training plans are beneficial for runners at any level. Find a training plan that works for you; all plans start with a 5-minute warm-up. Beginning plans are typically a run-walk program; you run for 1 minute and walk for 1.5 minutes, and it gradually builds until you are running more and walking less at the end, you’ll be running without walking. You can find many of them in the app store; they sync with your phone, watch or fitness bands and prompt you to start your warm-up, run and walk and when to end. I like C25K and 5K Runner, but you can also find lots of plans online.
5. Run
To make time go by, try listening to music, a podcast, or an audiobook. I have an Apple Music playlist that I keep adding to and play on shuffle and a Spotify playlist I change weekly or monthly depending on my mood. Now you are all set to start, so lace up and start running! But don’t forget to stretch before and after.
Notes:
Like most things in life, exercise is self-motivated sure, I can recommend books, articles, motivational podcasts, but you still must make the commitment and put in the work. I don’t want to run many days, but I get ready, start moving, and remember how good I feel.
Safety is essential if you are doing any form of outdoor exercise. Always obey the rules of the road. You can run on any side of the street. I run against traffic to see oncoming cars and avoid any hazards like a car jumping the curb (which has happened to me recently as Sunday night). Suppose visibility is terrible to wear light-reflective clothes. If you are not running in a group or with a partner, you might consider carrying pepper spray; there are also apps like Road ID App that let those you pick track you in real-time on a map; it has a stationary alert, lock screen case of emergency information. If you are coming up behind people walking or running and want to pass, let them know what side by yelling out right or left.
