Well, just start walking. Seems pretty simple right? And it is! Let me show you how.
Motivation
The motivation to start running will differ from person to person. For some, it's about losing weight, for others it's about being active and healthy. Perhaps for you it's another reason or all of them. It doesn't matter. What matters is that you are motivated to start a new chapter in your life, to start running, and to start experiencing the changes that come with it. So, let's go!
You'll need the motivation to start, but after that, it's all about the momentum. Keep it going and you'll never want to stop.
To help this momentum, try to define specific days and times for running and try to keep that scheduled. Also, look for the best places nearby where you can run and enjoy the scene
If you prefer to run with someone, there are a lot of formal and informal running clubs that you can join (and some are free).
Medical Clearance
Running Gear
Running is a cheap sport. You don't have a gym fee and don't need to spend much money on equipment.
Having said that, please be aware that spending less does not mean that you can get away with any type of running gear.
For your first runs, a simple generic sports gear will do, but don't overlook the two most important items: shoes and socks.
Shoes
Usually, this is where the majority of runners spend most of their budget.
You can get away with basic clothing for running, but shoes are what is going to protect your body from the constant pounding that your body is submitted to while running. You don't need to spend a lot, but you need to buy a good pair that's specifically made for running.
Don't be tempted to buy the best technical running shoe or worse, the best-looking one. You only need one good pair of running shoes as a daily trainer workhorse. With time, you'll feel the need for a second pair of running shoes and you can start thinking about your shoe rotation (check out my shoe rotation blog post). For now, let’s focus on having a good pair to get you started! Let’s get into the details.
As a new runner, you still don't know what kind of running shoes you like. Some prefer a firmer shoe with more ground feel and others will opt for a cloudy like shoe with lots of cushioning. With time you'll find out what's your preference regarding running shoes, but for now, you need a running workhorse that is neither too firm nor too soft, neither with a lot of cushioning nor with little cushioning. Try not to spend too much on your first pair. Chances are that you might find out what you really want before you completely wear your first choice.
For starters, I recommend something like the Puma Velocity Nitro, Asics Gel-Cumulus, Brooks Ghost, Saucony Ride, and Nike Pegasus, among other daily trainers.
All these shoes I recommended are neutral daily trainers' workhorses. That means that you can use them on all your runs (check out this blog post if you want to know the different types of runs that you can include in your training.).
Ok, you read the word "neutral". Neutral indicates that the shoe is for neutral runners that don't overpronate or supinate. Runners that have some degree of pronation might need stability shoes, but most runners that do pronate still prefer using a neutral shoe. Also a topic for another blog post, but for now even if you don't know if you are a neutral runner, the shoes I recommended have some stability elements that will help keep your feet stable so they are good recommendations for all types of runners.
Socks
After getting the shoes, it’s time for socks, as they come in second place on the most important gear that you’ll need. You'll need good running socks that are not made with cotton and will protect the high-impact/abrasion zones of your feet. Usually, good running socks differentiate the left side from the right side.
The good part is that you don't need to buy branded or expensive socks. Well, if you can and like it, go ahead! But if you are on a budget then you can find great running socks from specialized stores that sell their own white-label brands.
Clothing
Depending on the weather, you'll need shorts or pants and a T-shirt (with short or long sleeves). If you just start running, you can use your typical sports clothes. Don't need to worry for now. But as soon as you start pushing, you must consider buying running shorts and a technical T-shirt. Once again, cotton free. Cotton will absorb all your sweat and with the normal friction between the clothes and your body, you might end up with blisters and very sensitive nipples... yes... that's a real problem even for experienced runners.
Accessories
You don't need many accessories for now, but you might need a hat and sunglasses if you run under the sun.
Finally, you should consider a running watch or tracker. If you are serious about running, then it's better to invest in a good GPS running watch. If you still don't know if this is for you, then you'll just need something to track the time.
Let's start running
Now that you are all set and ready, let's start running!
Warm-up
As with every physical activity be sure to warm up properly before starting the exercise and also do some stretching at the end. If you don't know how, just search for videos with some practical examples.
In the end, be sure that you've warmed all your joints, especially in the lower body.
The run-walk method
So, you are cleared to start running? Then start walking.
The run-walk method is well known and the best method to start building your endurance.
Try this approach:
- Walk for 30 minutes at a fast pace.
- You did it? Move along. If not, then keep trying with small-time increments until you reach 30 minutes.
- First, do some active warm-up:
- Walk 5 min at a slow pace
- Walk 5 min at a fast pace
- Now, repeat this run/walk combo 4 times:
- Run 1 min at a slow pace
- Walk 4 min at a fast pace (the 4th walk can be at a slow pace)
The next step will be reducing the walking and increasing the running. Ideally, add 1 running minute to the combo and subtract 1 walking minute, like this:
- First, do some active warm-up:
- Walk 5 min at a slow pace
- Walk 5 min at a fast pace
- Now, repeat this run/walk combo 4 times:
- Run 2 min at a slow pace
- Walk 3 min at a fast pace (the 4th walk can be at a slow pace)
When you achieve 20 minutes of running, you can call yourself a runner. Congrats!
Cooldown and stretch
Like the warm-up, you should also cool down and stretch at the end of an exercise.
The cooldown is simple. Just walk for a few minutes starting with a higher pace and slowly reduce your pace within the cooldown period until you stop.
For stretching, once again if you don't know how just search for videos with some practical examples. But don't push it. You don't need to over-stretch or you might end up injuring yourself. This should be considered a relaxed stretch and not flexibility training.
What's next?
If 20 minutes of running is not enough for you, then start making weekly goals. Start with 5K, then 10K, and so on.
Never forget one of the running golden rules. Gradually increase your running distance by no more than 10% per week. You have to give your body time to adapt and avoid any injuries.
Don't try to run it all at once in a week. It's preferable to achieve your weekly goal with more runs and running less in each run than the opposite. Try to achieve your weekly goal with 3 or more runs per week and no less than 2 runs.
When possible, leave a rest day between runs to maximize your recovery
(and again, avoid potential injuries).
When you reach your desired weekly distance goal, start improving your
time for each distance, adding different types of runs to improve your
overall fitness.
Let me know in the comments below if this tutorial was useful and
helped you start running.
Also, drop me a line if you have any questions, and don't forget to follow the blog on social media and subscribe to receive a notification when I publish a new blog post.
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