A Beginner’s Guide to Quickly Get You Running

Listen to Your Body as You Run

Pay attention to your body’s signals. If you experience pain or discomfort, don’t hesitate to take a break and seek professional advice if needed. If your pain is due to your shoes, a common mistake is wearing shoes that don’t let your foot expand and flex properly. Maybe you need a different size, or perhaps you simply laced them too tightly. Don’t be afraid to experiment. The shoe that’s perfect for your running buddy isn’t likely to be perfect for you. If your pain or discomfort is muscular, maybe you are pushing too hard, too quickly. It’s normal to be enthusiastic about running and want to go further and faster than your body is ready for. Don’t be impatient. The distance and performance will come, but it will take longer if you injure yourself.

Find Your Pace and Rhythm

Experiment with different running paces to find a comfortable rhythm. Some beginners find it helpful to follow a talk test: if you can comfortably hold a conversation while running, you’re at a suitable pace.

Focus on Breathing

Practice rhythmic breathing to ensure you’re getting enough oxygen during your run. Inhale for two or three steps, then exhale for the same number of steps. Once this becomes second nature, you’ll probably find it meditative. For me, focusing on breathing during my run helps me slip into “the zone” and my runs become a break for the stress of daily life.

Stay Hydrated

Hydration is important especially during warmer weather but don’t go crazy. For short runs, it’s unlikely that you need to take water with you even when it’s boiling outside. Drink plenty of fluids before and after your workout and you should be fine. Also, you don’t need a sports drink unless your real goal is to gain weight. Ignore the advertising. Water is what your body needs.

Incorporate Rest Days

Rest days are crucial for recovery and preventing burnout. Give your body time to heal and adapt by including rest or cross-training days in your weekly routine. Some runners take the weekends off, while some run every other day. Some runners run every day. Do what feels right for you. If you do run every day, vary the intensity of your workout. Don’t go all out every day. You’ll quickly hit a performance wall and you might even strain something.

Gradually Increase Distance and Intensity

As your body adapts to running, gradually increase your running time and distance. Follow the 10% rule: avoid increasing your weekly mileage by more than 10% to prevent overuse injuries. It’s also fun and distracting to do the math for all this while you run. Too easy? Take your distance numbers and convert them from miles to kilometers or vice versa in your head. Still too easy? On long runs, try converting your pace back and forth between one measurement and another. It’s pointless, but time just flies by.

Mix in Strength Training

Strength training can improve your running performance and reduce the risk of injury. If you still have energy left over, try incorporating bodyweight exercises or resistance training into your routine a few times a week. As long as you don’t overdue it, you will see faster improvements in your running.

Stay Consistent

Consistency is not just important for building endurance and seeing progress, it also keeps you from habitually missing runs. Aim for at least three to four runs per week to maintain momentum and build up a strong habit. You don’t always need to get faster or go further. Enjoy your runs.

Monitor Progress

Keep track of your runs, distances, and times using a running app or journal. Tracking your progress will help you stay motivated and see the improvements you’re making.