Tips for Starting a Running Routine
Trying to get in shape? Looking for a workout that’s free or doesn’t require a trip to the gym? Hoping to spend more time outside? Then it might be time to consider starting a running program.
Anyone can benefit from incorporating some regular jogging into their routine. Whether you’ve never run consistently before, or just fallen off of the running wagon, you can work your way up to running regularly by starting slow and balancing your workouts.
Here are some basic guidelines for starting your running routine.
Easy Does It: If you haven’t been active recently, or have never maintained a running routine, start by alternating running and walking. The Couch to 5K Program and PopSugar Fitness’s 8 Week Plan to Make You a Runner both can provide you with plans for gradually building up your running stamina through a combo of running and walking.
If you’ve been active, but haven’t been running, it’s still a good idea to start slowly and weave running into your schedule. Allow your body to adjust to running’s demands by alternating running or walking, or by starting with short runs and slowly increasing your time or distance.
Always warm up: We can’t overemphasize the importance of warming up before each run/walk! It’s essential if you want to feel good during and after your workouts. Take at least five minutes to do some basic dynamic (moving) stretches or exercises. Below are a few to try, and keep in mind that if these are challenging, you can start slowly and gradually work up to the full range of motion:
Active.com: 8 Dynamic Stretches for Runners
PopSugar Fitness: Running 101: The Active Warmup for Runners
The Daily Burn: Dynamic Warm Up Mobility Exercises
Runner’s World: How to Use a Foam Roller
Always cool Down: A cool-down session is just as critical to warming up! Taking some time to loosen up those muscles will help ward off that stiff, sore feeling that makes you dread your next workout. Try some of these stretches after your walks and runs:
Runner’s World: “Happy Endings” Cool-Down Stretches
PopSugar Fitness: Post-Run Stretches
Balance It Out: Like many cardio activities, running involves repetitive motion that heavily recruits certain major muscle groups, and can lead to imbalances in muscle strength. (For example, if you run regularly, your quads may become much stronger than your hamstrings.)
As the American College of Exercise explains, fairly equal strength among muscles is important, because your muscles work together to create balanced tension that holds your joints in place and keeps them moving in alignment. When muscle imbalances are significant, stronger muscles begin to pull the joints out of alignment, putting a strain on tendons and ligaments, and setting you up for pain and injury.
This is where balancing your running with stretches and strength training comes in. Many common running-and-walking related pain and injuries (like that aching in your hamstrings, or a tight IT band, or runner’s knee) can be prevented or treated by performing exercises that target your core, especially your glutes, inner thighs, abs, and hamstrings.
Runner’s World’s list of The Six Best Exercises for Runners provides a great set of exercises that will help you balance your body, and we also encourage you to check out their essential glute exercises for runners. These hip flexor stretches from PopSugar Fitness are also wonderful to incorporate into your routine. Bonus: If you’re longing for a toned core, these exercises will help get it done!
Get the Right Shoes: Not all running shoes are the same, nor are all runners. Running shoes vary in size, shape, weight, and structure. That’s because we all vary widely when it comes to our gaits and foot shape, the mileage we want to put on our shoes, and the terrains we’ll use them on.
For this reason, many running/walking shoe stores perform free gait analysis for customers and work to match them with shoes that fit their specific needs. If you’re feeling aches and pains, it’s worth a trip to Road Runner Sports, Foot Traffic, or other running/walking shoe stores that provide gait analysis. Members can check out our Running and Walking category to find stores like these, as well as savings on shoes, running/walking events, races, and apparel.
We hope these tips help you to get into an enjoyable running routine that keeps your body fit and balanced! Happy running!
Disclaimer: This article isn’t intended to replace advice or direction from medical or fitness professionals. We encourage our readers to consult their doctors or a fitness professional before beginning a new exercise routine.
