To start running effectively and safely, follow these expert-backed steps:
1. Prepare Your Body with Walking
Begin by incorporating brisk walking into your routine. Walk at a pace faster than a leisurely stroll, aiming for about 30 minutes most days. This helps build a fitness base and conditions your muscles, tendons, and joints for running
2. Use the Run-Walk Method
Once comfortable with walking, gradually add running intervals. For example, run for 1 minute, then walk for 2 minutes, repeating this cycle during your workout. Over time, increase the running intervals and decrease walking breaks as your stamina improves
3. Start Small and Slow
Run two to three times per week, focusing on time spent running rather than speed or distance. Running slowly helps build endurance and reduces injury risk. Avoid pushing too hard too soon
4. Set Realistic Goals and Track Progress
Use a structured plan like the NHS Couch to 5K program, which guides beginners from walking to running 5K in about 9 weeks. Tracking your progress and celebrating small milestones keeps motivation high
5. Wear Proper Gear and Stay Safe
Invest in a good pair of running shoes that support your feet. Wear comfortable clothes and consider safety by running in well-lit areas, especially if running in the dark. Running with a friend or group can also enhance safety and enjoyment
6. Include Rest and Strength Training
Allow rest days between runs to let your body recover. Incorporate strength training targeting legs and core muscles 2-3 times a week to prevent injuries and improve running performance
. Following these steps will help you build a sustainable running habit safely and enjoyably. Remember to listen to your body and consult a doctor if you have any health concerns before starting
