Ever wish you were a runner?
Fortunately, we have answers.
Here are the most important things to master in your first few weeks.
Do you envision yourself as somebody who goes for a jog every morning?
Then you’ll want to work toward increasing thefrequencyof your running.
Or do you have a goal of eventually training for a marathon?
Then you’ll want to prioritize increasing thelengthof your runs.
Or maybe you want to run faster, which means you’ll want to practice more speedwork.
(It does not mean runningeveryrun as fast as possible.)
These goals have a lot of overlap, but they still give you a direction you might follow.
(And readmy guide to setting fitness goals, which includes some examples for runners.)
You dont even need to track your miles or follow a specific program, especially at first.
Whilecouch to 5Kworks for a lot of people, its also challenging enough that some folks find it discouraging.
The more you run, the easier it gets.
Over time, slowly build up to aconsistent schedule.
Dont think How hard can I work today?
but rather, How can I use this week to set myself up for success next week?
Choose your shoes
You dont need to shop for shoes before you kick off running.
Any old sneakers can carry you a few miles, as long as theyre reasonably comfortable.
Brooks, Hoka, and Nike are just a few on the list.
Too hard to pick?
you’ve got the option to’t go far wrong with one of these.
Our resident marathoner Meredith swears by theBrooks Ghost.
Here are the answers, as they apply to beginners.
(Feel free to add more mileage once you feel comfortable with the basics.)
How long should I run?A good beginner run or run/walk is 20 to 30 minutes.
If you’re free to’t run that long, can you walk that long?
Start sprinkling in some short jogs during your walk.
How often should I run?Three times a week is good to start.
Once your body adapts to the new routine, it’s fine to run on back-to-back days.
When it comes to beginner programs,couch to 5Khas helped a lot of people get into the habit.
You canjust go out and run.
Pick out your clothes
As with shoes, your best beginners gear is whatever you already have.
Grab comfortable workout clothessay, shorts and a tank top if the weather is warm.
On a cool day, you might want leggings or sweatpants along with a long-sleeved t-shirt.
In the rain,add a baseball cap.
We also have atemperature-by-temperature guide to winter running.
Dont overcomplicate your clothes, despite what athletic gear marketing may tell you that you need.
The same bra that works fine for yoga or cycling may not be up to the task.
If you’re having trouble finding what you need in stores, tryPanacheorShefit.
Plan your route
In theory, you’ve got the option to run anywhere.
you’ve got the option to also get a workout without roaming.
And if you have access to a gym, dont forget the treadmill.
That said, if you want to use a watch, I won’t stop you.
It’s hard to beat theGarmin Forerunner 265, in my opinion.
Make it a habit
Your first few runs should be focused on just surviving with a smile.
These milestones will come in time, so dont rush them, but theyre all great challenges.
Making sure you stay safe is also important.
Your legs take thousands of steps even on a short run, and all that repetition adds up.
Runners are prone to overuse injuries if we run too much before our bodies are ready for it.
The rule of thumb is to increase your weekly mileage by no more than 10 percent at a time.
