If you are someone that either has never run previously or you’ve taken a major break from running, when your realize it’s time to get back into running and putting your feet to the pavement can be very intimidating. However, if you familiarize yourself with a lot of the basic information about running and you follow a good schedule you will be in a great spot to begin a brand new and healthy running habit.
Prior To Getting Started
If you’ve yet to have a physical recently, you will want to do so. That way, you can get full clearance from your medical practitioner prior to getting started.
During your visit, you will want to share your plans and goals with your doctor. This will allow them the opportunity to assess your plan and discuss any potential issues that you might have to be aware of prior to setting out to do it. If you have had any previous injuries or health issues, you should make your doctor aware of them and ask whether or not he or she has suggestions on how to prevent it from happening again.
Get Your Gear
Luckily, running doesn’t require a lot. Unlike some of the other exercises that require a hefty investment in expensive equipment, it doesn’t require much. However, you do need proper running shoes for your foot type to ensure that you have ample comfort and support during your run(s).
The best way to do this is by visiting a specialty athletic store in order to ask for expert analysis on your feet to ensure you are able to get proper fitting shoes for your feet and your style. They will look at your feet, watch the way you run, and give you the recommendations you need to optimize your footwear. If you already have a pair of running shoes you love, but you’ve been wearing them for a long time, you might need new shoes. By wearing completely worn-out running shoes, you could be risking potential injury. Ideally, you want to replace these shoes every 300 to 400 miles of wear. Read this guide about the best running shoes for women to ensure you’re making the right choice.
You don’t need much else beyond running shoes when getting started. Comfortable exercise clothing can be a good investment and if you are headed outdoors it is recommended to dress properly for the weather conditions you will be running in. If you happen to be running outdoors, you want to follow some basic tips on how to dress properly for comfortable running in hot weather and in colder weather.
As you build up your endurance and you begin to run for a longer duration, you will likely want to invest in some gear including a belt, socks, and even a hat made for running. At the same time, some runners enjoy having a watch to track both times and distances.
Take Walking Breaks
Prior to getting started with your running sessions, you want to try to familiarize yourself with the run and walk strategy. A lot of those just getting started with running begin using a run and walk technique because they lack the endurance or fitness needed to run for a long time. This method involves having periods in which you run and then you take a break from running by mixing in periods of walking. By continuing to do this, you should be able to effectively build up enough endurance to extend your running time and to minimize the amount of time you spend walking during exercise. Some runners will continue to find benefits in taking walk breaks so they will continue to instill them into their running routines long after they break through the beginner stages
Look To Follow A Running Schedule For A Beginner
You want to attempt to follow and adhere to a training schedule that will help you build up the total distance you are able to run. This can help you build up your endurance and help you stay as motivated as possible throughout.
By knowing that you have scheduled runs you have to take, it should help keep you on the right track. Below, we will be going over a simple and easy to follow beginners running plan that can effectively ease you back.
Prior to beginning any type of running workout, you want to be certain you are getting warmed up the right way. A good warm-up can help your body prepare for the intensity ahead. You should do this to slowly raise your heart rate which can help reduce the stress you end up placing on your heart when you do begin. Try to start each running session with a brisk walk and follow it with a period of light jogging. You can even add a few easy to follow warm-up exercises. Try to end your workouts with a fast walk or a slow job in order to give your muscles a period with which to cool down. Having a cool-down period can give your body a chance to have both your heart rate and your blood pressure reduce at a good pace.
An Eight Week Beginner Running Plan
Week 1: Try to walk for a period of 5 minutes. From there, begin to jog for 2 minutes. Repeat this a total of 3 times. Look to do 3 sessions of this very same sequence for a period of 1 week.
Week 2: Walk for 5 minutes, jog for 2 minutes. Repeat this a total of 3 times. Try to do around 3 sessions of this sequence this week.
Week 3: Walk for a period of 3 minutes, jog for 4 minutes. Repeat this sequence 4 times. Do this for 3 days during the week.
Week 4: Walk for 2 minutes, jog for 5 minutes. Repeat this 4 times and try to incorporate this sequence 3 times during the week.
Week 5: Walk for a period of 2 minutes, jog for 9 minutes. Repeat it 3 times and do it a total of 3 times throughout the week.
Week 6: Walk for 2 minutes, jog for 9 minutes. Repeat it 3 times. Do it 3 times a week.
Week 7: Walk for 1 minute, jog for 11 minutes. Repeat it 3 times and do 3 sessions in the week.
Week 8: Beginning with your very first run this week, aim to walk for 5 minutes at the beginning and end of your sessions. Try to incorporate 20 minutesin between. By the final days of this week, look to run for a period of 30 minutes without stopping for a walk.
Once you have finally completed this 8-week program, look to incorporate 30 minutes at least 3 times per week. By this time, you will notice that both your stamina and fitness dramatically improve. Soon enough, you will be able to run your very first 5K!
