How does one start to become a runner? My answer is pretty straight forward- just go out and start running. Simple right? Not quite. Most people aren’t in good enough shape to head out the door and run a 5K (3.1 miles) without working their way up there. In fact, most people might go for a run and only make it down the street before their lungs feel like they are going to explode. You need to ease into it.
My first recommendation for if you want to start getting into running (or any fitness program for that matter) is to get new sneakers. You need to make sure that your sneakers have enough support and cushion to protect your joints. I recommend getting a shoe assessment done and getting fitted for the right shoe for you based on that. (Refer to my sneakers blog post here)
To start running a particular distance, you need to build up to it. Start out with a brisk walk as your warm up. Then, pick an object in the distance (maybe a tree, stop sign, house, etc) and jog to it. Then, pick another object in the distance (further away than the previous object was), and walk briskly to it, catching your breath. And repeat. Everyone is different, so without talking to you and knowing your fitness background, I can’t tell you go for an X minute run that very first time. But, take an assessment on how you’re feeling to determine how long you should be walk/running for. You might only be able to do one running interval or you might be able to do 10+. When you do your jog though, make it a jog - not a sprint. Ease into it.
Consistency is what makes people become better runners. Now, I don’t advise going out and running every day, but you can’t try to run once and then do it again a couple weeks later and wonder why you haven’t progressed any. I recommend trying it 3 days a week. Sometimes you might mostly be walking, and that’s ok! Each time you run (or every couple runs), make your running distances a bit longer and your walking distances a bit shorter. Eventually, if this is your goal, you want to run the whole time. Break your goal into small, achievable chunks. For example, if your goal is to run a 5K, work on fully running a ½ mile. Then, increase your goal to fully running 1 mile, and so on until you reach your 5K goal.
You don’t want running to be your only exercise. Strength training is so important to help build up your core, hip, and leg muscles. This will help to make you an even better runner, as well as to prevent injuries from running.
I am a runner, and I specialize in training people to run. If any of you are interested in running a particular distance or race, I can develop specific training plans for you so that you can achieve that goal and maybe cross it off your bucket list. Contact me for more information: email@example.com 720.722.4008