06/04/2022
1. DON’T BE AFRAID TO START WITH WALKING!
If you’ve never laced up your sneaks for a run before, ease into a consistent cardio routine by walking for about 20 minutes, three times a week. Slowly progress your walks into run-walk interval workouts. Start with 20 minutes four times a week, then bump the time up to 30 to 35 minutes. Run-walk intervals help minimize the risk of injury and can make the process of starting out more enjoyable and less daunting.
2. USE YOUR BREATH TO FIND YOUR PACE!
Sure, you might know how to run, but knowing what kind of pace you can hold is a whole other story. New runners almost always start running too fast and then burn out. Though you might associate the word "running" with speed, give yourself permission to slow it down.
3. DON’T RUN EVERY DAY!
It's true that practice and repetition are key for fitness success. Each run you do stresses your muscles, bones, joints, and ligaments, forcing them to adapt by growing stronger and more efficient. You can totally do too much of a good thing, though. Pounding the pavement is high-impact and repetitive, so going overboard can increase your injury risk. The trick is to find the sweet spot in which you run enough to spark changes but also give your body enough time to recover. There is a delicate balance, and you have to find the formula that wo rks for you! Start out with three runs per week. Any less and you may not progress as quickly as you'd like; any more, though, and you may not have time to recover.
4. FOCUS ON MINUTES INATEAD OF MILES!
How you measure your runs is totally up to you, but thinking in time instead of distance may be less daunting. After all, setting out to run for 30 minutes gives you more wiggle room to have a bad day or take it slow than vowing to run three miles. After all, you want to keep getting back out there, not feel discouraged or overworked. Forgetting about mileage means you can focus on feeling good throughout your run.
5. WHEN IN DOUBT, FIND A TRAINING PLAN!
If you’re starting to run with the ultimate goal of completing a race, the right training plan will help you get there. Totally new to the running thing? Try a couch-to-5K plan.
