New to Running. Keep it simple!

Getting Started

You may picture easy miles on the sidewalk or trail. In real life, even one mile can feel hard at first. I started running after college. I was out of shape and overweight, so one mile felt huge.

Start with Walk/Run Intervals

I began with the run-walk method. I would walk for 5 minutes and run for 1 minute. I kept my focus on one mile.

I stayed at one mile for at least a month. Then I slowly added more running and less walking. After a month, that mile felt shorter and I could run it faster.

Build Through Consistency

What helped most? Consistency.

I got out there at least 3 days a week. As I improved, I added more miles and more running days. Now I run 6 days a week. I also use the versa climber, the rower, strength work, and foam rolling.

Start simple. With time on your feet, one mile, three miles, or even fifteen miles will feel easier.

Simple Guidelines for New Runners

1. Don't Wait for the Perfect Day

If you want to learn how to start running, begin now. Don't wait for Monday or the first of the month.

Start with walking, then add a 30-second run or a 1-minute run. If you cannot run yet, walk faster for 30 seconds to a minute. Try 15 minutes of walk-run intervals for beginners, or set a short goal like a half mile or one mile. Do this at least 2 days a week.

2. Be Consistent

If you can run only 2 days a week, make those 2 days count. As you get stronger and faster, add more days if your schedule allows.

Consistency is more important than any one training trick. It gives you time on your feet and builds your habit.

3. Go Easy on Most Runs

Hard, fast running can lead to fatigue and injury. That can break your routine. Most runs should feel easy.

What's an easy running pace? It is a pace where you can talk in full sentences without gasping for air. If you are out of breath, slow down. Your easy running pace will improve as you get fitter, but not overnight.

4. Run a Longer Distance Once a Week

As you grow stronger, add one longer run each week. If you run 2 miles three times a week, make one run 2.5 or 3 miles.

If you run 10 miles or more each week, use the 10 percent rule for running. Add only about 10% to your weekly miles. For example, if you run 12 miles in a week, you can add about 1.2 miles the next week. This can help lower injury risk.

5. Listen to Your Body

When you are new, do not get stuck on foot strike, stride length, or cadence. Run in a way that feels natural and comfortable.

If you force a style that does not fit, you may cause small movement issues and hurt yourself. As you get stronger, you can fine-tune your form.

6. Save the Stretching for After Your Run

Skip long stretching before you run. It may raise your injury risk.

Use a dynamic warm-up for running instead. Try leg swings, lunges, or a few minutes of easy walking. Start slowly and let your body wake up.

7. Fit Running Into Your Life

Try different times of day, running days, and long-run days. See what works with your job, family, and energy level.

Consistency in running will show you what fits your life best.

Enjoy the Journey

If you started running for a race, enjoy the path to that goal. Each run teaches you something about your strength and grit. It can also show you how determination carries you through hard training days.

Enjoy the journey of running.