Want to Run? Here Is How You Can Start Safely!
A common question I get as a performance physical therapist is “how can I start running?” Or “how should I start running without getting injured?” So, let’s talk about it!
Starting a running routine is a great way to improve your fitness and overall well-being. After all, running is the second-best way to improve your VO2 Max. Your VO2 Max is essentially your body’s ability to utilize oxygen during any activity. Here's a step-by-step guide to help you get started with running:
Get the Right Gear:
Invest in a good pair of running shoes that fit your feet properly. Visit a specialty running store to get expert advice and find the right pair.
Ask me about running shoes and I’ll give you my recommendations on what you should look for!
Wear moisture-wicking clothing to stay comfortable during your runs.
Set Realistic Goals:
Define your goals. Do you want to run for fitness, weight loss, stress relief, or to participate in races?
Start with realistic, achievable goals. For beginners, this might be running for 20-30 minutes without stopping.
Your body will adapt, you just need to give it time.
Create a Running Schedule:
Plan when and where you'll run. Consistency is key, so establish a regular schedule.
Choose a time of day that works for you. Some people prefer mornings, while others like evenings.
Start with slow / easy runs for 1-2 months to build your cardiovascular endurance and slowly add 1 mile to each run per week.
Warm Up and Cool Down:
Start with a 5-10 minute warm-up, which can include light jogging or brisk walking, but I’d suggest a specific routine that to prime the glutes, hamstrings, quads, tibialis anterior, and calves.
After your run, spend a few minutes cooling down with gentle stretches to prevent muscle tightness and reduce the risk of injury.
Start Slow:
If you're new to running, begin with a run/walk approach. Run for a short distance, then walk for a bit, and repeat.
Gradually increase the running time and decrease the walking time as your fitness improves.
Listen to Your Body:
Pay attention to how your body feels during and after running. If you experience pain or discomfort, don't push through it. Rest and recover as needed.
It's normal to feel some muscle soreness, but it should be manageable and subside within 3 days.
Stay Hydrated:
Drink water before, during, and after your runs, especially on hot days.
A golden rule of thumb is “drink half your body weight in oz each day.” (ex. 150lbs person should drink 75oz of water each day and more if running or training).
Find Motivation:
Running can sometimes feel challenging, so find ways to stay motivated. This could be through music, podcasts, running with a friend, setting goals, or joining a running group.
Track Your Progress:
Use a running app or GPS watch to track your distance, pace, and progress over time. Seeing improvements can be motivating.
Cross-Train:
Incorporate cross-training activities like strength training, cycling, or swimming into your fitness routine to prevent overuse injuries and improve overall fitness.
Weight training can allow you to improve bone, ligament, tendon, and muscle strength which can prevent injuries related to running.
Learn Proper Running Form:
Focus on maintaining good running form, including posture, stride, and foot strike. Proper form can reduce the risk of injuries and improve efficiency.
Rest and Recovery:
Allow your body to recover with rest days between runs. Recovery is essential for preventing overtraining and injuries.
Don’t run on back-to-back days and limit your runs to 3 days a week if you are truly just starting out.
Gradually Increase Intensity:
As you become more comfortable with running, consider adding interval training or hill workouts to increase the intensity of your runs.
Never increase weekly intensity and your mileage at the same time. This will lead to injuries and reduced performance.
Join a Running Community:
Like stated earlier, consider joining a local running club, or participating in organized races. Running with others can provide motivation and a sense of community.
Remember that progress may be slow at first, but with consistency and patience, you can become a better runner over time. Don't get discouraged by setbacks and enjoy the process of improving your running abilities and overall health.
If you have any questions, feel free to reach out via email or book a free 15-minute call on our “get started” page and I’d love to chat with you about your goals and give you some tips to get you on the right path!
Stay Strong and Stay Healthy! 🔥✊
Dr. Jayson Dahlquist DPT, CAFS, Certified Running Specialist/Coach
