Running has become quite popular over the last few decades, since it’s an exercise that you can do in any terrain with very little to no equipment. Running has a lot of health benefits including exercising your heart and lungs, blood circulation, fat burning etc.
If you’ve always wanted to give running a try, but didn’t know how to get started, here are a few guidelines for you.
What is running?
To understand the basic difference between running and walking – running is a way of moving our bodies forward where both our feet are in the air between the steps. It is generally faster than walking, but it depends on your running speed. Depending on the speed of your run, you can be jogging (slow run), running, or sprinting (fast run).
Preparation for running
If you are new to running, there are a few things you can do to prepare your body for this new movement.
- Start walking for 15-20 minutes at a comfortable speed two or three times a week with at least a day of break in between.
- During the first few times your breathing might feel a bit heavy. If it feels comfortable you can continue walking, but if it gets strenuous slow down your speed so you can breath comfortably.
- Continue this preparatory walk for at least 2 weeks or until you are breathing comfortably throughout the 15-20 minutes.
- Next try to practice interval walking. First walk at a comfortable speed for 5 minutes, then walk briskly (at a speed where your heart rate is fast and your breathing is heavy, but you are not catching your breath) for another 5 minutes, and then slow down and walk at a comfortable speed for another 5-10 minutes.
- Continue this interval walking for at least another 2 weeks or until you are able to breath comfortably during your brisk walks.
- As a next step try to increase the duration of the brisk walk. For example try 5 slow, 10 brisk and 5 slow. Then 2 slow, 15 fast and 3 slow.
- Continue trying out these combinations with the goal to increase your brisk walk to 20 minutes with a minute of slow walk before and after.
- Once you followed these steps you are ready to start running.
Start running
As you are now prepared to move from walking to running, here are the steps you can follow to begin running:
Step 1: Prepare your body for running
- Warm up your body by walking at a comfortable pace for 5 minutes.
- Towards the end of the 5 minute warm-up, start running at a comfortable pace for 30 seconds. As you start running you might breath heavily and your heart rate will go up. You might also start catching your breath.
- After the 30 second run, slow down and continue walking at a slow pace for 2 minutes. Your breathing should stabilize by the end of this walk.
- After the 2 minute slow walk, run again for 30 seconds.
- Continue two more cycles. 2 minute slow walk – 30 seconds run – 2 minute slow walk – 30 seconds run.
- After the last 30 seconds run, walk slowly for 5 more minutes so your body can cool down.
- Continue this routine for two weeks or until you can breathe comfortably while running. Run three times a week with at least a day of break.
In summary:
- 5 minutes warm-up walk
- 30 seconds run – 2 minutes walk
- 30 seconds run – 2 minutes walk
- 30 seconds run – 2 minutes walk
- 30 seconds run
- 5 minutes cool down walk
Step 2: Increase the running duration
Once you can breathe comfortably during your 30 second runs, you can start increasing the run duration. Try increasing the 30 second run to 45 seconds. When you feel comfortable, increase the run duration to 1 minute, 1.5 minutes, then to 2 minutes. Make sure you are taking 2 minute walking breaks in between the runs.
Start with
- 5 minutes warm-up walk
- 45 seconds run – 2 minutes walk
- 45 seconds run – 2 minutes walk
- 45 seconds run – 2 minutes walk
- 45 seconds run
- 5 minutes cool down walk
Increase run duration from 45 second -> 1 minute -> 1.5 minute -> 2 minutes
End with
- 5 minute warm-up walk
- 2 minutes run – 2 minutes walk
- 2 minutes run – 2 minutes walk
- 2 minutes run – 2 minutes walk
- 2 minutes run
- 5 minutes cool down walk
Once your breathing is stable during the 2 minute runs, you are ready to run for longer periods of time.
Step 3: Start running
Once you are able to run continuously for two minutes at least 4 times in a single session, you can start transitioning to full running.
Begin with a two minute walking warm-up, then run at a comfortable pace for 5 minutes, and then cool down with a 5 minute walk. Do this at least for a week, if possible 3 times with a day of break in between.
Once you feel comfortable with this, you can start increasing the running duration to 10 minutes.
From this point on you are ready to run or prepare for long runs!
Depending on your running goals, whether you want to prepare for a 5K, 10K, half marathon or a full marathon, you need to have a training plan to reach your goals.
But, if you are running for the joy of it, you are now ready!
The biggest hinderance for many people to continue running after they start running for the first time is not being clear on how the body responds to these new movements and what to do about it. I’ll share more about this in my next blogpost.
Stay healthy and enjoy finding joy in health!