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How To Start Running: A Beginners Guide to Getting Started

By: Jenn Moss

So you want to get started running, but do not know where to start? Running is a fantastic way to work out, it helps keep your cardiovascular health in check, helps with weight loss and management, tones muscles, and not to mention the coveted “runners high” is an incredible thing to experience. It is no wonder that you want to get started with your running journey and reap these benefits. If you find that your reasons for wanting to start running are not one of those mentioned above, perhaps you start to think of that intention.

With this intention in mind, let us start with the basics.

What Should I Wear?

Finding the Right Outfit

There is no doubt about it, running is a high impact form of exercise. To help you with this, picking out the right outfit is important. Investing in good running shoes with arch support, that will endure wear. Supportive shoes may lessen and absorb some of the shocks that running puts on the joints. As for the rest of the attire, comfortable/breathable clothes are recommended, this might take the form of leggings, shorts, sweatpants, and more. In addition, a high impact sports bra is recommended for women runners.

If running in cold temperatures, it is important to keep your outer extremities protected with hats and gloves. Along the lines of protection, if you are running at night, reflective gear is important so cars are able to spot you.

Now that we covered attire, let us move on to the actual movement.

How Do I Get Started?

Start Slow — Walk it Out

You know how that old saying goes, “You have to walk before you can run”? Well, that same thinking can be applied here. Most people give up on running because it feels overwhelming and strenuous to jump into it full-throttle. That is where walking comes in.

At first walk for just 20-minutes, at your own pace. Then eventually you can begin to quicken the pace. When you find that you are able to withstand this, you can begin incorporating run-walk intervals into your workout. Meaning, you run for a certain amount, and then walk for a certain amount. This also lessens the pressure and impact on the tendons and joints.

Stay Consistent

The best way to increase your endurance is to stay consistent with your workouts. As explained in the beginning, running is a high impact sport, and there is such a thing as too much running. Although it is not recommended to run every day, you can create a schedule of 2–3 runs a week. And if you find that you are just not feeling a run that day, try fast walking instead. It will still get you moving, allow you to breathe in the fresh air, and serves as a dedicated time for taking care of yourself.


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