Tips on How to Start Running

With the gyms being closed this year, many people are looking for ways to stay fit and active. One of the most accessible ways to stay active these days is to get out for a run, but if you aren’t a frequent runner, this might sound very intimidating. 

Here are 5 tips on how to get into running:

1. Try walk-run intervals. This is the best way to ease your way into running. Start out with 1 minute of running, followed by 1 minute of walking, and repeat these intervals for about 5 cycles. Once this feels comfortable. Start to increase to 2 minutes of running, 1 minute of walking, then 3 minutes of running, 1 minute of walking, and so on.  
2. Start SLOW. Don’t worry about how fast you are running. Speed will come with time and training. 
3. Take days off. Running is a high intensity activity. Your body needs time to recover in order to get better. Start off with at least one rest day after every run to let your body recover. 
4. Cross train. Running is a great form of exercise, but it is even better when it is combined with exercises that focus on strengthening the muscles you use to run. Some of these exercises include calf raises, lunges, single leg hinges, and more. (Your physio can help recommend which exercises would be best for you!)  
5. Be patient with yourself. Increasing running distance, duration and/or speed take time. If you are hoping to go from little to no running to a 5 km run, you should expect that it will take you about 8-12 weeks to get there. Slow and steady wins the race! 

When in doubt, the best way to get into running safely and injury free is with the help of a running consultant and physiotherapist. At Foundation, we offer running specific assessments where we will help you to create a running program, assess your running form, assess your strength and range of motion, give advice on shoes, and more.  If you are looking to get into running, give us a call or book a running assessment online today!