“I want to be a runner… but where do I start?”.
This is one of my ALL TIME favorite questions! It means your running journey is just beginning & what an incredible moment. CONGRATS!
Let’s cover some of the basics :)
Runner's Mindset
Can you put one foot in front of the other? You're a runner. Fact. No matter how quickly you cover the distance, a mile is a mile. Slap that "Runner" name tag on & welcome to the club :)
Totally Brand New? Run-Walk
First, build up to a 30 minute brisk walk 3x per week. Then, map a route for 1 mile. Warm up for 5-10 mins of brisk walk, jumping jacks, butt kickers, etc. Once warmed up, begin the mile running 10-15 seconds, followed by 2 minutes of walking. Repeat run-walking until the entire mile is complete.
Once comfortable, move to running 20 seconds at a time, then 30 seconds. As cardiovascular strength improves, so will your run time. This may also be a helpful guide:
Experience Run Time Walk Time
Beginner: 10-30 seconds 1-2 minutes
Intermediate: 1-3 minutes 1 minute
Advanced: 5-10 minutes 30 sec - 1 min
Set SMART Goals
Set small, incremental goals based on your fitness journey. SMART stands for Specific, Measurable, Attainable, Realistic & Timely. Example:
My goal is to run-walk (attainable) 1 mile (measurable) 3x this week (specific), on Monday, Wednesday & Saturday (timely) so that I have rest days in-between (realistic).
Stretch, Stretch, Stretch
Focus on dynamic stretches before a run. These are active stretches that go through a full range of motion without holding in one spot too long. After a run, focus on static stretching. Here you'll get deeper into a stretch and hold 20-30 seconds.
Increase Mileage, Slowly
Once comfortable, it's time to increase distance. As a new runner to avoid injury & stay motivated, increase weekly mileage by no more than 10-15% per week.
Example: I ran 5 miles this week. Next week I will add .5 miles to one run & see how that feels.
Strength Training
Running is a fantastic cardiovascular activity, however in order to preform & feel your best resistance training is also key. Target 2-3 times per week with a focus on legs to propel yourself forward (squats, deadlifts, lunges, etc), core work for stabilization & proper running form (planks, russian twists, you name it!) & sprinkle of upper body to hold those shoulder back & run tall.
Get Out There!
Best time to start is now! Put one foot in front of the other & let’s get this party started. Reach out if you have any questions or interested in a running program.
