The warm weather is on its way and you might be getting the itch to start running again! Embarking on a running journey can be an incredibly rewarding experience, both physically and mentally! Whether you’re aiming to improve your fitness, shed some extra pounds, or simply enjoy the extra endorphins, running can be a fantastic step towards living a healthier lifestyle. However, for beginners, the thought of lacing up those running shoes and hitting the pavement might seem daunting. Fear not! The following walks you through everything you need to know to start your running journey with confidence and success!
Before you begin your journey, determine your goals. Whether it’s completing your first 5K race or simply being able to run again, setting realistic and achievable objectives is key to staying motivated and focused throughout your journey. If you are struggling to create realistic goals, consider having a discussion with a physical therapist, physician, or personal trainer. They can help define your goals and help jumpstart your running.
While running doesn’t require much equipment, investing in a good pair of running shoes that provide adequate support and cushioning is essential to prevent injuries and ensure comfort during your runs. Look for a local running or shoe store that is knowledgeable in measuring your feet and fitting you with a proper shoe. Break in your new shoes to avoid blisters and sores and change them every 300-500 miles due to wear and tear. Frequently changing your shoes will minimize the risk of future injuries.
One of the most common mistakes beginners make is pushing themselves too hard, too soon. Start with a combination of walking and jogging at a pace that feels comfortable for you. Aim for short, manageable sessions, such as 10-20 minutes, three to four times a week when starting. As you build endurance and confidence, gradually increase the duration you run while slowly decreasing the amount you walk. Don’t be afraid to take your time, progressing your distance every 1-2 weeks. Progressing too soon could lead to injuries and frustration.
Pay attention to your running form to prevent injuries and improve efficiency. Keep your posture slightly forward, shoulders relaxed, and arms swinging naturally and tight to the body. Land softly on your midfoot and aim for a quick turnover of steps rather than overstriding. Too much heel strike could lead to inefficient running and potential injuries. Finally, engage your core muscles to maintain stability and control of your trunk, but don’t be afraid to let your upper body rotate comfortably.
Running may put stress on your muscles and joints, especially when you’re just starting out. It’s normal to experience some muscle soreness and fatigue afterwards, but pay attention to any signs of pain or discomfort that could indicate an injury. If something doesn’t feel right, don’t hesitate to take a break or seek advice from a healthcare professional, such as your primary physician or a physical therapist. It’s advised to not run with an injury because it can lead to altering your running mechanics and cause further issues.
Rest days are just as important as your running days. Allow your body time to recover and adapt to the demands of running. Consider cross-training activities such as cycling or swimming on your non-running days to improve overall fitness and reduce the risk of overuse injuries.
Stay consistent with your training schedule and be patient with your progress because improving your running distance may take months. Celebrate small victories along the way, whether it’s running an extra minute without stopping or completing your first mile without walking breaks. Enjoy the progress you will make whether it’s every week or in a couple months because you are one step closer to your goals!
Starting a running program can be an exciting journey that not only improves your physical health, but also boosts your mental well-being and confidence. By setting realistic goals, investing in proper running shoes, and following a gradual progression, you’ll be well on your way to becoming a stronger, fitter, and happier version of yourself. So, lace up those shoes, hit the street, and enjoy the exhilarating ride towards a healthier you!
If you are interested in starting your own running journey, feel free to contact Rehab Services at Southwest Health for recommendations. A referral from your primary care provider to physical therapy may be required before an appointment can be scheduled. Your treating therapist will assess your running mechanics and set up an individualized running program for you. For further questions or additional information, contact Rehab Services at 608.342.4748.
