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As we talked about in a recent post, with a new year often comes resolutions (or goals, as I prefer to set). Many people usually have some type of health or fitness goal on their list. They resolve that they want to get in shape, eat better, get more sleep…the list goes on. And maybe that’s you this year. If you’re reading this, perhaps you’ve decided that 2022 is the year that you’re committing to learning how to start running.
Now, I know that may sound ridiculous to some…I mean, “how to start running”…how hard could it be, right? “Everyone knows how to run. It’s like walking, only faster.”
Not quite.
If you’re a total beginner and you’ve never tried to incorporate a running routine into your daily life, it can seem daunting. Or maybe you tried running years ago and you hated it and gave up after the first week.
Whatever your situation, if you want to become a “runner”, but you have questions and aren’t sure where to start, then this post is for you.
Let’s dive in!
How to Start Running: A few important things to remember…
First of all, there’s not really one specific “right” way to start running. It can look different for different individuals. That being said, there are some general “rules” to keep in mind as a beginning runner.
Beware of the Three Toos: Too much, Too fast, Too soon
Oftentimes, new runners (seasoned ones can be guilty of this too 🙈) have a tendency to increase their mileage too quickly. Or they’re so gung ho about their new running journey, that they start running 7 days a week, right off the bat. Not only can that quickly lead to burnout, but it can also lead to injury. No muy bueno.
While not an ironclad rule (there are exceptions and variations to this), a general rule of thumb is to increase mileage by 10% or less week upon week.
Additionally, take care not to worry about your speed early on. Increasing speed and distance at the same time is a recipe for injury, especially for a new runner.
Consistency and Patience are Golden
So you want to run a 5k but, right now, you can barely run 5 minutes without feeling like you need an oxygen mask. What gives?! Will this running thing ever get easier?
Yes!
Now don’t get me wrong, even as you progress as a runner, there will always be days when running feels hard – whether that’s due to a particular workout or some other external factor (weather, health, lack of sleep, etc.).
But if you’re consistent and patient, you’ll be able to run for longer periods of time without tiring. You’ll also be able to run faster. Just like with so many other things in life, consistency is where the magic happens. While it may seem boring and mundane, consistently showing up to run (even when you don’t feel like it) will lead to adaptations in your muscles, ligaments, and tendons, making you a stronger, more resilient runner over time.
The benefits of running accumulate over months and years of training consistently. If you only run for a few months at a time, then take several months (or more) off before you get back to it, you’ll probably feel like you’re starting at Square One all over again. You’re not going to see the same positive effects that someone who runs at least a steady base of mileage week after week will see.
*More experienced runners: please note that I am not referring to taking much-needed recovery weeks here and there.
This may be one of the hardest things for new runners to do, but embrace consistency. Stick with it, and be patient with yourself. Real progress takes time!
The benefits of running accumulate over months and years of training consistently.
running with roots
Don’t Compare Yourself to Other Runners
Seriously. It’s not worth it.
The Comparison Trap plagues runners at all levels – from beginners to highly experienced ones. And I think this is especially tricky with a competitive sport like running. But there’s always going to be someone who’s faster than you. One that can run longer. One who “looks” like more of a runner than you think you do.
Sidenote: There is no one-size-fits-all running body type. Runners come in all shapes and sizes. If you run, you are a runner.
Aside from fueling discontentment, comparing yourself with other runners in an unhealthy way can lead to attempts to do too much, too fast, too soon (see above ☝🏻) in an effort to “keep up.”
Instead of concerning yourself with what others are doing – whether that be in the real world or the online world – focus on the running goal you’ve set for yourself and put in the work necessary to accomplish it.
Now let’s shift gears a bit and get into some more specifics about running for beginners. And if you feel silly because you still have a ton of questions, don’t. I can almost guarantee you that, if you’re curious about something, someone else is asking the same question. 😉
A few questions beginning runners ask…
How often should I run?
If you’re a brand new beginner, aim for 3 alternating days per week. That means: don’t run Friday/Saturday/Sunday and take the rest of the week off. You can include cross-training (biking, swimming, elliptical, etc.) on the other days, but keep at least one rest day on your schedule. If you’re starting with some level of fitness under your belt, you can run 4 days per week if you prefer.
Should I stretch first?
No. And while that may sound surprising to you, please know that studies have shown that static stretching done before a workout (holding a stretch for a period of time) may impair endurance performance and can have a potentially negative effect on injury rate.
Instead of static stretching, perform a dynamic warm-up like this one to increase your core and muscle temperature, stimulate the nervous system, and reduce your risk of injury before a run. If you still feel the need to do traditional static stretches, save them for after your run.
What kind of shoes should I run in?
A question I often see posed in Facebook groups is, “What’s the best shoe for such and such (trails, long runs, speedwork, etc.)?” The responses from fellow runners flow in, along with what they like about different shoe models. And while there’s nothing wrong with listening to what others have to say and learning more about shoe brands/models on the market, please don’t purchase something just because all the cool kids are doin’ it. Especially as a new runner.
What works for one person is not going to work for everyone. Your feet, your gait, how much cushioning (from minimal to maximal) you feel comfortable in, as well as a number of other factors, are going to influence what type of shoe works best for YOU.
I’d suggest making a trip to your local running store to get fitted for your first pair of running shoes. Staff at these kinds of shops are usually well-versed in the different brands and shoe models they sell. They’re also skilled at observing a customer’s gait pattern to determine what type of shoe to have them try first.
I know they may seem expensive, but a quality pair of running shoes is a worthwhile investment. You should be able to get 300-500 miles out of them.
How fast do I need to run?
Kinda like shoes, there’s no one-size-fits-all answer to this question. Your average pace could be 2-3 minutes slower or faster than another beginning runner’s average pace. However, here are a few things to keep in mind related to speed:
- Use the run/walk method. Instead of attempting to run for 20-30 minutes straight, start with an interval-based approach, where you alternate between running and walking. You can increase the run interval and decrease the walk interval as you progress. This method allows for faster recovery and should be used in lieu of the “run-til-you-feel-tired-then-walk” method. Read more about run/walk training here.
- Use the talk test. If you’re starting with a non-existent fitness base, the run portions will likely seem difficult at first, no matter what pace you’re running at. But as you gradually increase the run interval time, aim to make your effort “easy” enough that you can carry on a conversation without feeling completely winded. If you’re running alone, try singing a few lines of your favorite song or reciting the pledge of allegiance. If you feel completely out of breath doing this, slow down.
- Focus on “time on feet.” Instead of worrying about your total mileage or average pace, run by time instead. The distance may seem small at first, but as you embrace consistency and patience (remember, we talked about those important words earlier? 😉), your endurance will improve and you’ll be able to run for longer periods of time with less of a walk break in between. This will naturally translate into more distance and a faster average pace.
How can I motivate myself to run regularly?
Motivation may be high when you first start running, but it will inevitably drop off. Life stuff will happen, priorities will shift, and you certainly won’t always feel like running. Instead of waiting until you feel motivated to go for a run, make it a commitment. An appointment on your calendar.
Follow a training plan or schedule so you have something tangible to work towards. Keeping a running journal will enable you to see your progress, which tends to be a natural motivator.
If you plan to run in the mornings, set your clothes and gear out the night before so you have one less excuse to skip that run. The more you do this, the more it’ll become a habit – something that you just do instead of waiting for the mood to strike.
If you really, really, don’t feel like running on a particular day, start by forcing yourself to get dressed and go out for a walk. Chances are, by the time you’ve gotten moving, you’ll be over the lack of motivation and ready to run.
What should I eat before I run?
When you’re first getting started, at around 20-30 minutes, your runs won’t be long enough to necessitate taking in fuel beforehand. Your body has plenty of glycogen stores to get you through a run of that length.
However, if you run first thing in the morning, you may be one of those people that wants to eat a little something to curb your hunger. And this might even vary from day to day and week to week. If you do eat something before a run of around 30 minutes, choose something small and easy to digest, like a banana, a handful of dried fruit, or a small bowl of oatmeal. Every runner is different, so you’re going to have to experiment to see what works best for you.
If you eventually progress to running for longer periods of time, you’ll want to pay closer attention to what you fuel with before a run. Hard efforts (i.e. speed workouts) and runs over 90 minutes need some kind of pre-fueling strategy to keep you from bonking. [Bonking defined: to reach a point of exhaustion that makes it impossible to go further.]
Run Your First 5K: An 8 Week Guide for Beginning Runners
The following plan utilizes a run/walk method that builds up to a continuous 30 minute run by the end of 8 weeks. If you choose to run your first 5K with this plan, please don’t worry about your pace. Instead of “racing” the 5K, make it your goal to finish and to enjoy yourself in the process! You can work on getting faster after you become more comfortable with running continuously.
*Something else to keep in mind…this is also a good plan if you’ve taken a long break from running and want to ease back into it slowly to prevent injury. 😉
Oh, and two other things I’d highly recommend adding into your weekly sessions:
- A dynamic warm-up before each run. This is a great one to try. By the way, when I say “run” I’m also referring to “run/walk”.
- 2-3 strength training sessions per week. These don’t have to be long workouts or done with a lot of weight. Focus on exercises that work your legs and core. And don’t forget that your core is more than just your abs. It also includes your mid to lower back, glutes, and hip muscles. Learn more about the benefits of strength training for runners. A few exercises that are great for a runner’s core strength:
- Plank (all variations, including Reverse Plank)
- Deadlift
- Squat
- Lunges
- Glute Bridge (especially Single-leg Marching Bridge)
- Bird Dog
- Crunches & Bicycle Crunches
- Superman
- Donkey Kicks
Run Your First 5K in 8 Weeks
Week 1
- 3 running days, 1 cross training day per week
- Alternate running days with rest day or cross-training day
- Day 1: 5-minute brisk walk, followed by 1 minute running/2 minutes walking. Repeat 6 times.
- Day 2: 5-minute brisk walk, followed by 1 minute running/2 minutes walking. Repeat 6 times.
- Day 3: 5-minute brisk walk, followed by 1 minute walking/1 minute running. Repeat 10 times.
Week 2
- 3 running days, 1 cross training day per week
- Alternate running days with rest day or cross-training day
- Day 1: 5-minute brisk walk, followed by 1 minute running/1 minute walking. Repeat 10 times.
- Day 2: 5-minute brisk walk, followed by 1 minute running/1 minute walking. Repeat 10 times.
- Day 3: 5-minute brisk walk, followed by 1 minute 30 seconds running/2 minutes walking. Repeat 6 times.
Week 3
- 3 running days, 1 cross training day per week
- Alternate running days with rest day or cross-training day
- Day 1: 5-minute brisk walk, followed by 1 minute 30 seconds running/2 minutes walking. Repeat 7 times.
- Day 2: 5-minute brisk walk, followed by 1 minute 30 seconds running/2 minutes walking. Repeat 7 times.
- Day 3: 5-minute brisk walk, followed by 2 minutes running/2 minutes walking. Repeat 6 times.
Week 4
- 3 running days, 1 cross training day per week
- Alternate running days with rest day or cross-training day
- Day 1: 5-minute brisk walk, followed by 2 minutes running/2 minutes walking. Repeat 6 times.
- Day 2: 5-minute brisk walk, followed by 2 minutes running/1 minute walking. Repeat 8 times.
- Day 3: 5-minute brisk walk, followed by 3 minutes running/2 minutes walking. Repeat 6 times.
Week 5
- 3 running days, 1 cross training day per week
- Alternate running days with rest day or cross-training day
- Day 1: 5-minute brisk walk, followed by 3 minutes running/1 minute walking. Repeat 8 times.
- Day 2: 5-minute brisk walk, followed by 3 minutes running/1 minute walking. Repeat 8 times.
- Day 3: 5-minute brisk walk, followed by 5 minutes running/2 minutes walking. Repeat 5 times.
Week 6
- 3 running days, 1 cross training day per week
- Alternate running days with rest day or cross-training day
- Day 1: 5-minute brisk walk, followed by 5 minutes running/1 minute walking. Repeat 5 times.
- Day 2: 5-minute brisk walk, followed by 6 minutes running/3 minutes walking. Repeat 3 times.
- Day 3: 5-minute brisk walk, followed by 6 minutes running/2 minutes walking. Repeat 5 times.
Week 7
- 3 running days, 1 cross training day per week
- Alternate running days with rest day or cross-training day
- Day 1: 5-minute brisk walk, followed by 8 minutes running/2 minutes walking. Repeat 3 times.
- Day 2: 5-minute brisk walk, followed by 8 minutes running/2 minutes walking. Repeat 3 times.
- Day 3: 5-minute brisk walk, followed by 10 minutes running/3 minutes walking. Repeat 3 times.
Week 8
- 3 running days, 1 cross training day per week
- Alternate running days with rest day or cross-training day
- Day 1: 5-minute brisk walk, followed by 15 minutes running/2 minutes walking. Repeat 2 times.
- Day 2: 5-minute brisk walk, followed by 30 minutes continuous running (don’t worry if your pace feels slow!)
- Day 3: Run a 5K! *Don’t forget to warm up first!
You CAN do this!
Yes, you really can! If you adhere to the guidelines outlined in this post and take your training one step at a time (pun intended 😆), you can become a runner. Follow the plan above, but listen to your body and modify it as you need to. And remember the 3 important rules for beginning runners: (1) Beware of the “three toos”, (2) Be patient and consistent, and (3) Don’t compare yourself with other runners.
If you’d like the above 5K plan in an easy-to-read and print format, click the link below to download your own copy.
Disclaimer: You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in exercise or training I recommend, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Running With Roots from any and all claims or causes of action, known or unknown, arising out of Running With Roots. Please speak with a medical professional before making any changes to your diet or exercise. I am not a doctor or registered dietitian. The views expressed are based on my own experiences, and should not be taken as medical, nutrition or training advice.
