Start Smart: What to keep in mind when you start a new running program
1. Big Changes start with Small Steps.
The most common mistake is going from very little activity to high-volume training in a short period of time, which often leads to injury, frustration, and burnout.
Smart Step 1: Embrace the run-walk method to build endurance safely, alternating between short periods of running and walking. Plan to do your run/walks 3 or 4 times a week (not every day!), because muscles get stronger during recovery, not just from the run itself.
2. Don’t RunToo Fast
New runners often start off too fast on every run, believing running should always feel difficult or that “real runners” run fast. This can cause a new runner to feel discouraged because it doesn’t feel enjoyable or they get out of breath very quickly, making them want to stop running.
Smart Step 2: Find your conversational pace, a speed where you can talk in complete sentences without gasping for breath. Forget about looking at your watch to see what your pace is. Any movement forward counts as a success. Most of your runs should be at this easy pace and with experience, speed work can be added.
3.Proper Gear Matters
Running in the wrong shoes or clothing can cause discomfort, overheating, and injury.
Smart Step 3: Invest in a proper pair of running shoes that are fitted to your specific foot and running gait. Visiting a local specialty running store where staff can evaluate your needs is highly recommended. Proper socks, leggings, and a supportive sports bra are also essential. (if joining Walk To Run Fitness this Spring- wait on buying your sneakers!)
4. Other Types of Workouts:
Running can puts stress on muscles, tendons, ligaments, and joints. Focusing solely on cardiovascular training while ignoring strength can lead to injury and can get you stuck in a rut.
Smart Step 4: Incorporate at least one day of cross-training (like cycling, swimming, or yoga) and one to two strength training sessions per week. Focus on strengthening your body to avoid common running injuries like runner's knee and IT band pain. Stretching and massage are also great adds on a rest day.
5. Listen to your Body
Many new runners push through pain, believing it is a necessary part of the process, rather than a sign of a potential problem. Take a moment when you have pain and resist the urge to “run through it” until you figure out what might be going on.
Smart Step 5: Pay attention to your body. Learn the difference between muscle soreness and actual pain or injury. Rest days are important, and if pain persists, consult a healthcare provider. Lastly, injuries often don’t last forever. New runners can get back on the road with some time off, stretching, and strength training. Any cardio endurance you lose during this rest will be built back up quickly once you are feeling better and running regularly.