When it comes to exercisers, it doesn’t get any easier than running. No equipment is needed (besides a pair of sneakers) and the outside world is literally your gym. But it’s always as simple as jumping out of bed and dashing out the door. You need to make sure you are ready for the challenges ahead and these six tips will make sure you’re on the right track to physical fitness via running.

  1. The run/walk method Not only does the run/walk method help you increase your endurance over time, but it also helps to decrease the chance of injury if done correctly. This method is essentially interval training; after a good warm-up, the goal is to alternate a period of running with a period of walking. For example, this could look something like 2 minutes of a run followed by 1 minute of walking, and doing a set number of sets, or for a specific period of time (i.e., 30 minutes). If someone is brand new to this type of programming, then starting with shorter blocks of time for a run and then longer walking periods would be best. Over time, you can increase the running timeframe and decrease the walking periods, as endurance improves.
  2. Diet Before you go out for a run (or a run/walk combination), fueling up appropriately is always a good idea! A portion of complex carbs, along with healthy fats and lean proteins, are all good things to factor into your meal plan before exercise. This includes foods like bananas with peanut butter, an apple and a cheese stick, or even items such as granola bars and nuts. When you are done with your exercise, having a combination of protein and carbs within an hour of working out will not only help your body repair and rebuild muscle but will also help refuel the glycogen that was used during your workout.
  3. Basic attire When you begin your run/walk routine, you won’t need a ton of equipment; thankfully, this is one of the few workouts that don’t require much of any gear. Aside from some comfortable, loose-fitting clothes (that are appropriate for your climate), all you need is a good pair of running shoes. If you need help finding a pair that fits correctly, visit your local running store – not only can they get your foot accurately measured for the right size shoe, but they can typically look at your gait as well, and see if you need assistance with overpronation, heel striking, etc…
  4. Motivation is key When you are beginning any exercise program, having motivation of some sort is key. There are several ways that you can go about this, but a few ideas include the following: set your schedule to run on certain days of the week so you know what your workouts look like ahead of time and they are already penciled into your calendar. If you hit certain goals for the week/month, give yourself a reward. This can be as little as a coffee on the way to work, or a new pair of running shoes. Lastly, don’t hold yourself to a super strict standard. Some days you might be sick, family issues may pop up, work might run late – and that’s all okay. Give yourself the flexibility to workout when you can, and that will help you stick with your exercise program over time.
  5. Set goals Setting goals will be highly variable to each individual and their health and wellness history; however, being able to have goals that are specific, measurable, attainable, realistic, and timely (SMART goals) will lead you on the path of success and avoid pitfalls along the way.
  6. Take it easy As new runners, I think the main mistake made is going out too hard, too fast. It’s tempting to hit the pavement or track fast or with too much intensity, and that sets people up for injury and unwillingness to return to the workout. Starting out slowly and building a solid foundation is key to sticking to a program and reducing the risk for injuries to occur.

See more about - 8 tips for running in the cold

When it comes to exercisers, it doesn’t get any easier than running. No equipment is needed (besides a pair of sneakers) and the outside world is literally your gym. But it’s always as simple as jumping out of bed and dashing out the door. You need to make sure you are ready for the challenges ahead and these six tips will make sure you’re on the right track to physical fitness via running.

  1. The run/walk method Not only does the run/walk method help you increase your endurance over time, but it also helps to decrease the chance of injury if done correctly. This method is essentially interval training; after a good warm-up, the goal is to alternate a period of running with a period of walking. For example, this could look something like 2 minutes of a run followed by 1 minute of walking, and doing a set number of sets, or for a specific period of time (i.e., 30 minutes). If someone is brand new to this type of programming, then starting with shorter blocks of time for a run and then longer walking periods would be best. Over time, you can increase the running timeframe and decrease the walking periods, as endurance improves.
  2. Diet Before you go out for a run (or a run/walk combination), fueling up appropriately is always a good idea! A portion of complex carbs, along with healthy fats and lean proteins, are all good things to factor into your meal plan before exercise. This includes foods like bananas with peanut butter, an apple and a cheese stick, or even items such as granola bars and nuts. When you are done with your exercise, having a combination of protein and carbs within an hour of working out will not only help your body repair and rebuild muscle but will also help refuel the glycogen that was used during your workout.
  3. Basic attire When you begin your run/walk routine, you won’t need a ton of equipment; thankfully, this is one of the few workouts that don’t require much of any gear. Aside from some comfortable, loose-fitting clothes (that are appropriate for your climate), all you need is a good pair of running shoes. If you need help finding a pair that fits correctly, visit your local running store – not only can they get your foot accurately measured for the right size shoe, but they can typically look at your gait as well, and see if you need assistance with overpronation, heel striking, etc…
  4. Motivation is key When you are beginning any exercise program, having motivation of some sort is key. There are several ways that you can go about this, but a few ideas include the following: set your schedule to run on certain days of the week so you know what your workouts look like ahead of time and they are already penciled into your calendar. If you hit certain goals for the week/month, give yourself a reward. This can be as little as a coffee on the way to work, or a new pair of running shoes. Lastly, don’t hold yourself to a super strict standard. Some days you might be sick, family issues may pop up, work might run late – and that’s all okay. Give yourself the flexibility to workout when you can, and that will help you stick with your exercise program over time.
  5. Set goals Setting goals will be highly variable to each individual and their health and wellness history; however, being able to have goals that are specific, measurable, attainable, realistic, and timely (SMART goals) will lead you on the path of success and avoid pitfalls along the way.
  6. Take it easy As new runners, I think the main mistake made is going out too hard, too fast. It’s tempting to hit the pavement or track fast or with too much intensity, and that sets people up for injury and unwillingness to return to the workout. Starting out slowly and building a solid foundation is key to sticking to a program and reducing the risk for injuries to occur.

See more about - 8 tips for running in the cold

When it comes to exercisers, it doesn’t get any easier than running. No equipment is needed (besides a pair of sneakers) and the outside world is literally your gym. But it’s always as simple as jumping out of bed and dashing out the door. You need to make sure you are ready for the challenges ahead and these six tips will make sure you’re on the right track to physical fitness via running.

1. The run/walk method

Not only does the run/walk method help you increase your endurance over time, but it also helps to decrease the chance of injury if done correctly. This method is essentially interval training; after a good warm-up, the goal is to alternate a period of running with a period of walking. For example, this could look something like 2 minutes of a run followed by 1 minute of walking, and doing a set number of sets, or for a specific period of time (i.e., 30 minutes). If someone is brand new to this type of programming, then starting with shorter blocks of time for a run and then longer walking periods would be best. Over time, you can increase the running timeframe and decrease the walking periods, as endurance improves.

2. Diet

Before you go out for a run (or a run/walk combination), fueling up appropriately is always a good idea! A portion of complex carbs, along with healthy fats and lean proteins, are all good things to factor into your meal plan before exercise. This includes foods like bananas with peanut butter, an apple and a cheese stick, or even items such as granola bars and nuts. When you are done with your exercise, having a combination of protein and carbs within an hour of working out will not only help your body repair and rebuild muscle but will also help refuel the glycogen that was used during your workout.

3. Basic attire

When you begin your run/walk routine, you won’t need a ton of equipment; thankfully, this is one of the few workouts that don’t require much of any gear. Aside from some comfortable, loose-fitting clothes (that are appropriate for your climate), all you need is a good pair of running shoes. If you need help finding a pair that fits correctly, visit your local running store – not only can they get your foot accurately measured for the right size shoe, but they can typically look at your gait as well, and see if you need assistance with overpronation, heel striking, etc…

4. Motivation is key

When you are beginning any exercise program, having motivation of some sort is key. There are several ways that you can go about this, but a few ideas include the following: set your schedule to run on certain days of the week so you know what your workouts look like ahead of time and they are already penciled into your calendar. If you hit certain goals for the week/month, give yourself a reward. This can be as little as a coffee on the way to work, or a new pair of running shoes. Lastly, don’t hold yourself to a super strict standard. Some days you might be sick, family issues may pop up, work might run late – and that’s all okay. Give yourself the flexibility to workout when you can, and that will help you stick with your exercise program over time.

5. Set goals

Setting goals will be highly variable to each individual and their health and wellness history; however, being able to have goals that are specific, measurable, attainable, realistic, and timely (SMART goals) will lead you on the path of success and avoid pitfalls along the way.

6. Take it easy

As new runners, I think the main mistake made is going out too hard, too fast. It’s tempting to hit the pavement or track fast or with too much intensity, and that sets people up for injury and unwillingness to return to the workout. Starting out slowly and building a solid foundation is key to sticking to a program and reducing the risk for injuries to occur.

See more about - 8 tips for running in the cold

See more about - 8 tips for running in the cold