Running Tips and Tricks for Beginners and Beyond

For those who are not runners, starting to run can be intimidating. Remember that every bit counts, so don’t get discouraged -- stay positive! Starting off slowly is vital to building endurance and preventing injury. Days off for recovery are as important as running days. Try to make it fun -- enjoying your workout will keep you coming back for more.

For beginners, start off by walking and running at a 2:1 ratio, so for every 30 seconds of running, walk for 60 seconds. Try to complete about 20 minutes to start. Have a day of rest between run days. Each run should increase the amount of time spent running until you no longer need walking breaks. How fast you progress is up to you. You should feel some soreness but still have normal range of motion. Go for distance, not speed, and slowly increase the time spent running. Not sure how fast to run? Test yourself by talking. If you can hold a conversation without getting out of breath, but your heart rate is up, then you’re running at the right pace. The safest way to increase your distance is by a quarter mile per week. Stick with your plan of consistent runs three times a week and you’ll be running 5 and 10Ks in no time.

Where to Start:
New runners should start with walk/run intervals for the first week, giving the body a rest day between runs. Schedule the time and stick to it. Getting out for a run, even if it is short will help form the habit. To stay on track, follow a running program, setting weekly goals and recording progress.

Example training program: Coach Jenny Hadfield
Training Apps: Endomondo, Strava or Runtastic

Enjoy the Run:
Try anything to make it more fun. Get pumped up with music or catch up with friends and family. Stay entertained with podcasts or books on tape. Activities that focus your mind on something else will make the time go by faster. Try runs for charity or fun races like The Color Run. Remember to start slowly. This can be hard when you’re excited to make big changes, but a slow start helps prevent injury and makes for a better experience overall. If you enjoy it, you’ll want to keep doing it.

Find a race: Running In the USA
Run for charity: World Vision

Keep Good Running Form:
Proper form is the base of good running habits. Run tall and run forward, looking straight ahead while staying relaxed and loose. Having the proper form can be hard at first; it does take practice. Check in with yourself throughout the run to make sure your form is still good.

Proper Form: How To Run: Dos and Don'ts for Proper Running for Beginners

Now that you have the basics, all you need to do is get out there and do it! Here are additional resources to help you on your way to success.

Tracking:
Couch Potato to 5k
Map My Run
Run Keeper
Daily Mile

Running Group Support:
Cool Running
Meet Ups

Recovery:
Foam Rolling

Written by: Michelle Pearson, Wellness Workdays Dietetic Intern

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