With the weather warming up and pathways getting busier, this time of year can be a great motivator to start your running journey. Whether you are completely new to running or have taken a bit of a hiatus from it, getting into running can seem much more daunting than other forms of exercise. With that said, running can be made for everyone, regardless of experience or fitness level. With the proper training plan, it can be much more enjoyable than hitting the pavement at 110% effort and feeling completely gassed afterwards.
Not only is running a great way to build your endurance and improve your heart health, but it’s also great for your mental health. Between the endorphins from the exercise itself and spending time in nature, it is a sure-fire way to help you deal with daily stressors and improve your mood. Running is a great way to improve mental health, strengthen your heart and lungs, and make daily tasks feel easier and less taxing.
As previously mentioned, running can be a daunting activity to get into; however, we want to break it down so it’s accessible to most, if not all, fitness and experience levels. The first step is to decide if you actually want to run, because there is no point in forcing yourself onto the pathways if you dread it every time you go. Finding a spark is the first step to building a consistent habit of running. With running becoming extremely popular over the last few years, it is not the end-all, be-all of cardio training; choosing something you actually enjoy is the most important thing. For some people, this might mean cycling, hiking, or even just walking more in their daily routine, as this will help them stay consistent by choosing the activity they prefer. Choosing specific days of the week to run can help you fit running into your current exercise routine. Aiming for 1-3 runs per week is a great place to start; for example, run on Tuesday, Thursday, and Saturday, while mixing in strength training on non-running days. With that being said, it is crucial to ensure you get adequate rest and recovery throughout the week to avoid overtraining, which can lead to injury and burnout.
When starting out with running, consistency is key and beats intensity every time. For individuals who have been very sedentary, starting with a walk-run plan can help build endurance without overexerting the body. This can look like running for 1-2minutes followed by a 1-2 minute walking break for 20 minutes. Gradually increasing the running time to 3-4 minutes and reducing the walking break are great ways for beginners to build fitness without increasing their risk of running-related injuries.
When starting to run, it can be very tough to determine what a reasonable pace is. A good rule of thumb when running is to choose a pace at which you can still talk. This is known as the “talk test,” and it’s not to say that you should be able to talk in complete sentences the entire run, but your pace should not be so fast that you are completely unable to form a short sentence. Not only is this a simple way to gauge your intensity, but it is relative to your own fitness level as well as how you feel on a day-to-day basis because factors such as sleep, stress, nutrition/hydration and your activity throughout the week will play a major role in how you feel during a run. This is a great tool because it helps keep your heart rate within a sustainable range for longer periods, helping you maintain a consistent effort over a longer distance. It can be tempting to focus on pace while running; however, the time you spend running is much more important, and as your endurance builds, faster paces will come naturally. We’ve all fallen victim to starting a run too fast and then feeling like we are running through mud towards the end, which is never a good feeling. So starting slow is key to improving consistency and increasing the time we spend on our feet.
When getting started with running, remember that it does not require a certain fitness level, experience, or expensive gear. It requires patience and consistency. When introducing running into your exercise routine, a good rule of thumb is to start slow and gradually increase the time on your feet to build not only endurance but also confidence. With running, there will always be unexpected “good” runs and “bad” runs, but regardless of how they feel, every time you get out there, it will contribute to your running progress. At the end of the day, running is meant to be enjoyable in addition to improving your fitness and supporting your mental health. Running is a great form of exercise, but it’s crucial to trust the process and celebrate small wins along the way to make it a consistent habit in your health and fitness routine.
