Source: Healthline
Wednesday 31 January 2024 15:34:44
The best way to start a running routine is to keep it simple. Don’t worry about following a complicated program.
So, you’ve caught the running bug and want to get into a regular running routine. But where do you start, and how do you pace yourself?
Not to worry. We’ve got the tips, strategies, and training plans you need to get started and stay motivated. And if you think you’re ready to tackle a 5K, we have training advice for that, too.
Running is simple, right? All you need is a pair of shoes, and out the door you go. Well, not so fast.
Yes, you do need a good pair of running shoes, but other essential items can help make your training more successful and more enjoyable, too. And, let’s face it, if you enjoy an activity, you’re more likely to stick with it.
Hitting the pavement requires more than a pair of Vans or Converse. To reduce injuries and increase comfort, you need shoes that are designed specifically for running.
Ideally, you should get fitted for shoes at a running specialty store or with a podiatrist. If that’s not possible, do some research and look for a pair of running shoes that fits your needs.
When it comes to clothes, comfort is key. Stick with lightweight pants, shorts, and shirts designed for fitness activities.
Look for sweat-wicking material and also consider the weather. Wearing layers in the winter helps keep you warm and allows you to remove clothing as necessary once you start warming up.
Cushioned running socks are also essential. Again, look for labels that say “sweat-wicking,” and consider wool running socks in the winter. And finally, don’t forget a supportive sports bra.
Activity and fitness trackers like Fitbit, Garmin, and others can help keep you motivated and on track with your running goals.
Many of these wearable gadgets can keep track of:
A great way to stay motivated is to listen to your favorite tunes while running. Create a playlist with the music most likely to keep you moving.
That said, be sure to use your headphones wisely. You may want to use just one earbud, which allows you to stay alert and aware of what’s going on around you.
Your initial goal is to build confidence and stamina. To do this, Steve Stonehouse, NASM CPT, USATF run coach and director of education for STRIDE, suggests aiming for two to three runs each week at an easy to moderate pace.
“You can always add techniques like speed work and tempo runs later, but right now, it’s just about getting your body used to the work,” he said.
For example, a beginner’s week-at-a-glance running routine might look like this:
As you gain strength and stamina, you can gradually start increasing the distance you run, or you can add an extra day of running to your weekly routine. Decide what works best for you, but do it slowly.
While it might be tempting to go all out, it’s not the best way to get started.
“Following a structured training plan that increases your mileage over several weeks is essential for your health, safety, and motivation,” Stonehouse said.
This advice is based on the fact that he’s seen many first-timers crank out too many miles during the early days of their training.
“Those extra miles can take their toll, and I’ve seen more new runners injured in training than in the race,” he explained. To avoid this, Stonehouse suggests increasing your weekly mileage by 10% at a time, at the most.
“While this may not seem like much of a weekly increase, the No. 1 rule is to stay healthy, and being conservative usually helps you accomplish that,” Stonehouse said.
Many online 5K training plans for beginners use 4, 6, 8, and 10-week cycles.
To get started, you can follow the sample training plan outlined above, but add the following:
Running, like many other activities, has a honeymoon period — a time when everything feels great, and you can hardly wait to lace up your shoes and hit the trail.
Then, you may find that this enthusiasm starts to wane. Whether you’re already struggling in the motivation department or you want to get in front of it, it’s helpful to know how to prevent getting burned out.
A regular running routine offers a wide variety of benefits. Not only will it help boost your cardiovascular fitness, but it can also improve your blood flow and brain function while reducing stress and lowering your risk of certain health conditions.
Finding success with a running routine requires patience, persistence, and time. Making a commitment, following a plan, and being consistent with your training are great places to start.
Make sure to check with your doctor before you start a running program, especially if you have a health condition. Your doctor can help you decide how much and what activity is safe for you.