For many, the prospect of running can seem overwhelming, yet experts assure that beginning slowly can establish a positive foundation. Running offers a straightforward approach to exercise—simply lace up your shoes and head outdoors. However, the act itself can be intimidating. Martinus Evans, founder and CEO of the Slow AF Run Club, notes, “People find running intimidating primarily because it’s typically outdoors in full view of others.” This public setting can make individuals self-conscious about their appearance or abilities. Evans emphasizes that anyone can claim the identity of a runner, regardless of body type or pace. “You can be a runner in the body you have, and it’s something you can truly enjoy,” he affirms.
Start with Walking
Dr. Randy Accetta, director of coaching education at the Road Runners Club of America, advises beginners to commence their journey from their current capability, not from where they aspire to be. While some may dive right into running, others should build their walking endurance first. “True novices should start with walking, aiming to walk for up to an hour over several weeks,” suggests Accetta. Many beginners, including Jasmine Adgerson from the Austin Runners Club, initially struggle with pacing, often sprinting until exhaustion. Adgerson found success in alternating between running and walking, eventually extending her running intervals.
Listening to Your Body
Evans recommends new runners practice intervals, starting with 15 seconds of running followed by 90 seconds of walking. As comfort increases, runners can extend their running time. Adgerson advises, “The key is to listen to your body and proceed at a sustainable pace.” Running too quickly is a common error, leading to unsustainable efforts, notes Evans. He suggests maintaining a “conversational pace,” one where holding a conversation or singing is possible, indicating a manageable effort level.
Moderation and Consistency
New runners should avoid daily running to allow their bodies to adjust. Consistency trumps frequency, as Tia Accetta, a certified coach, highlights. “Begin with two runs per week, and if that feels right, gradually increase,” she advises. Regular assessment of fatigue and motivation can help prevent overtraining. Incorporating cross-training exercises, like cycling and strength training, on non-running days can enhance muscle strength and reduce injury risk.
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Choosing the Right Gear
While running only requires shoes, selecting the right pair is crucial. “Running shoe technology has exploded,” says Tia, yet simplicity often works best. Randy advises against purchasing shoes online without trying them first, as proper fitting can prevent injuries. Visiting a running store for expert guidance is recommended. Though running shoes can be costly, Adgerson stresses their importance, “Considering how vital foot health is, it’s worth the investment.”
Utilizing Treadmills
Treadmills can be advantageous, particularly in adverse weather conditions or while traveling. Randy suggests maintaining space between yourself and the treadmill’s front for an optimal stride.
Building a Running Community
Experts advocate joining a running community for accountability and enjoyment. Adgerson, a member of several Austin clubs, notes, “Running groups foster support and belonging, showcasing how running unites people.” Resources like the Road Runners Club of America and RunTogether can help locate groups in the U.S. and U.K., respectively.
The Everyday Effect
Understanding the nuances of beginning a running journey can greatly impact one’s experience and sustainability:
- Starting slow helps prevent injury and burnout, making running a sustainable activity.
- Building endurance through walking enables novices to gradually transition into running.
- Listening to one’s body ensures a personalized pace, reducing the risk of overexertion.
- Investing in proper footwear can prevent injuries, making running a more enjoyable experience.
- Joining a running community offers support and motivation, enhancing the overall enjoyment of the sport.
