If you’ve decided to start running, whether for fitness, mental health, or just to incorporate more movement into your day, the days ahead can be both exciting and daunting. Here are five training tips for beginning runners to ease you into your new discipline and set you up for success.
Start Slowly
Beginner runners often make the mistake of trying to do too much too soon. While enthusiasm is commendable, it can lead to injuries or burnout.
Instead of going for instant intensity, try a gradual approach. Start with slow, easy runs, and slowly increase your pace and distance over time. This allows your body to get used to moving in a new way. It also reduces the risk of overuse injuries and increases the chances that running will become a sustainable part of your routine.
Mix in Walking
There’s no shame in walking during your runs, especially when you’re just starting. In fact, incorporating walking intervals into your runs can be an effective way to build endurance. Start with a pattern that suits your current fitness level, such as running for one minute, followed by two minutes of walking. As your fitness improves, you can gradually increase the running intervals and decrease the walking ones.
Choose a Safe and Scenic Route
The environment in which you run can have a significant impact on your motivation and enjoyment. Choose a route that’s safe, well-lit, and preferably scenic. Running in a beautiful setting can make your runs more enjoyable and motivate you to lace up your shoes, even when you don’t feel like it. Additionally, varying your routes can maintain your motivation and keep your runs interesting.
Focus on Duration, Not Distance or Speed
As a beginner, you should focus on the duration of your runs rather than the distance covered or your speed. In other words, decide to go for a 20-minute run, regardless of how much ground you cover.
This approach allows you to build endurance at a pace that suits you. Over time, as your fitness level improves, you will naturally start to cover more distance in the same amount of time.
Don’t fall into the trap of trying to run the same distance in less and less time. Instead, as you build your endurance, extend the time of your run from 20 to 30 minutes. This isn’t a competition: save the impulse to trim minutes from your distance for races.
Respect Recovery Time
Recovery is an integral part of training, yet beginner runners often overlook it. After a run, your body needs time to repair and strengthen itself. Ensure you get adequate rest between runs, and listen to your body. If you feel particularly sore or fatigued, take an extra rest day. Also, don’t forget to hydrate and fuel your body with nutritious food to aid recovery.
To bring it all down to a simple cliché, “Slow and steady wins the race.” A great tip for beginner runners is to be the tortoise, not the hare. By incorporating these five training tips for beginning runners into your routine, you can start running without putting pressure on yourself to perform to an unrealistic standard.
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