Running seems approachable and daunting. On the one hand, it’s easy. All you need to do is put on your shoes, go outside and run. Another: You need to run it.
Martinus Evans, founder and CEO of the Slow AF Run Club, said: First, it often happens outdoors – in the full vision of others. “Many people are self-conscious and nervous about what others say,” he explains.
Secondly, some people feel they are not built for running. But that doesn’t matter, Evans says.
“You can be the runner of the body you have,” he says. “It could still be something you own and enjoy.”
We spoke to experts about how to get started with a running.
Walk as much as you need
“Start where you are, not where you want to be,” says Dr. Randy Assetta, director of coaching education at the Road Runners Club of America. Some beginners can start running quickly, while others may need to build their walking ability first.
“I recommend that true beginners start by walking and spend several weeks developing the ability to walk for more than an hour,” Accetta says.
When they first start running, many people – including myself very much – try to jog as much as they can. However, this can be draining, uncomfortable and lead to injuries.
Jasmin Adguson, community engagement manager for the Austin Runners Club in Austin, Texas, recalls that when she first started running she didn’t know how to pace herself. “I take off too quickly and only burn out in a few minutes,” she says. All the runs felt exhausted and I couldn’t understand how others made it look so easy.
She then began alternate running and walking. Run for a short period of time and then recover and walk. This makes the workout more manageable and I realized that Adgerson can run for longer periods of time and reduce walking breaks.
Evans says he encourages new runners to practice runtimes and run for just 15 seconds and then walk for 90 seconds. If you can do more, hit the run for up to 30 seconds. After breathing in before the 90-second walk begins, try walking for just 60 seconds.
“The most important thing is to listen to your body and progress at a pace you feel sustainable,” Adgerson says.
Keep it slowly
A common mistake new runners make is to be too fast.
“A lot of people run and they’re hyperventilating,” Evans says. “Then they think this isn’t sustainable.”
Evans suggests that running is the pace of conversation. This means you can have conversations with friends while you’re running or “sing your favorite songs at the top of your lungs.” This pace is much slower than most people would expect, says Evans.
“The level of perceived effort should always be low,” Accetta says.
Don’t run every day
Once you start running, it takes your body to adjust, so it’s important to give it time to recover.
Being consistent is more important than running a certain number of days, says Tia Asetta, a certified coach at the Road Runner Club of America. (Tia and Randy are married.)
“Try running twice a week for the first two weeks,” she suggests. If that feels good and you want to do more, try running three times a week in the next three weeks. If that feels good, try hitting four runs a week over the next three weeks.
Pay close attention to how each schedule feels. “If you start to feel overly exhausted and lack the motivation to run, you’re probably on the edge of your overtraining,” Tia says. If that happens, cut it into two runs a week until you feel better.
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This is a habit that you can dig deeper into your routine. “We recommend scheduleting runners of all levels every three to four weeks a week.
On days when you are not running, it can be helpful to incorporate other exercises that will help strengthen your muscles and prevent injuries.
To begin with, Adgerson ran 2-3 days a week and mixed it with other activities like cycling and strength training. She says this will help her stay strong, make progress and prevent burnout.
Get the right shoes
You only need to run with a pair of shoes, but they must be the correct pair.
“Running shoe technology has exploded,” says Tia. The number of options can be overwhelming. But you don’t have to reach weeds either. “For most running needs, the less technology, the better,” she adds.
If possible, try asking for help and putting on shoes. “Buying your first running shoes from the internet is a receipt for your injury,” says Randy.
Experts recommend visiting a running store that is properly installed and can be tested with a variety of shoes. Keep an eye on which styles and brands feel best on your feet. Friends may swear with certain shoes, but that may not be right for you.
Shoe brands fit differently, says Evans. “Usually people find their own particular brand. That’s the shoes they stay in.”
Running shoes can be expensive (between $130 and $170), but you don’t have to buy the most expensive pair, says Tia.
This is a significant investment. “But considering how important your feet are, it’s definitely worth it,” Adgerson says.
Treadmills help you stay consistent
Some people love treadmills, while others don’t like them. However, it is useful if you are traveling or live in a very hot, cold or wet area. It is not ideal for outdoor running.
If you are running on a treadmill, Randy tells you to avoid running correctly against the front of the car. For a better, longer stride, try giving yourself a space or two “so that you can swing your arms without hitting the front of the treadmill.”
If you love running, experts say the best and most enjoyable way to build your practice is to find a running community.
“The Run Group not only keeps you accountable, but also makes the sport more enjoyable,” says Adguson, who is part of several clubs in Austin. “There’s a deep sense of support and belonging in these spaces, and it’s exciting to see how running can connect people.”
If you’re in the US, then the American Road Runner Club has Long list Running clubs all over the country. In the UK, you can find running groups via sites like: runtogether.
