Nowadays, running is a sport being enjoyed by millions. And rightly so, since it offers a host of benefits, both physical and psychological.
Yet for every runner out there, professional or otherwise, there are many people so unfit that they literally can’t run. Their aerobic systems, muscles, and tendons are too weak to sustain the activity. Keep in mind, we’re not talking about lightning-quick sprints or marathons here, we’re talking about jogging.
Given that running should come as naturally as walking, this is a sad state of affairs. I myself was unable to run significant distances until early 2020, but more on that later.
Today, I run at least 3 times a week in addition to my resistance training, and I make sure that at least one of these runs is over 10km. Making running a regular part of my life has undoubtedly been one of the best decisions I ever made.
In this post, I will show you how to add running to your routine as a complete beginner and how to modify your workouts as you get better. I also hope to convince you to make it part of your everyday life and experience the joy it offers for yourself.
Why You Want To Start Running
So what is it that makes running so awesome?
Well, long story short, it’s going to help you strengthen your cardiovascular system, joints, bones, and muscles. It’s also going to help you control your body composition. Running burns a lot of calories, so if you want to lose fat and get leaner, it can be your best friend.
But the benefits of running extend beyond the physical. It can help with anxiety, improve your mood through endorphins and even increase your mindfulness. Try going for an hour-long run while constantly controlling your pace and breathing and you’ll know what I’m talking about. In fact, I’ve come to think of my long runs as a form of meditation.
Another good thing about running is that it doesn’t require any equipment beyond a solid pair of running shoes, which makes it accessible to anyone. You can just throw on your shoes and get out of the house whenever you feel like it. Sure, an armband for your phone and wireless headphones will make running more enjoyable, but they’re not necessary. And they’re not expensive either.
Finally, running workouts can easily be adjusted for any fitness level simply by changing the pace, distance, duration, or, in the case of interval workouts, the work-to-rest ratio.
My Own Experience With Running
I first started running in March 2020, when Greece first went into quarantine. Well, calling what I did back then running would be generous. I was barely able to jog for a couple of hundred meters before I was panting like a dog.
You see back then I was in the middle of my weight loss journey. I weighed 120kg (265 pounds) which, while much less than my top weight at around 135kg (297 pounds), was still massively overweight. I had been resistance training for a few months and my job involved a lot of walking around, so I had been steadily shedding the extra pounds.
As you can imagine, I was terrified when we were forced into quarantine. Not of the disease itself, although that was also a problem, but that I would make the fridge my best friend out of boredom if I had to stay home all day. And since I would no longer be walking around, all the fat I’d shed would come back and all my efforts would have been for naught.
So I decided to start working out with more volume and intensity since I had time and energy to spare. Thankfully I did all my resistance training with my body weight and a pair of adjustable dumbbells so I was able to continue uninhibited. I kept lifting 3 times per week and I added a long walk every day. I would walk for 10k on the days I wasn’t resistance training and 7k on the days I hit the weights.
Then I started adding small running intervals during my walks to challenge myself. Back then I know little about proper running shoes, and since I was still obese, I didn’t push myself too hard to avoid injuries and limit the impact on my joints. It was, admittedly, a clumsy effort, as beginnings often are. However, through patience, discipline, and willingness to learn, I saw massive improvement. Slowly, as I learned to control my pace and my body grew stronger, the small running intervals started getting longer and longer.
I won’t detail my fat loss and fitness journey in this post. Just know that, to date, I have lost about 40kg (88 pounds) and I have also run several 42-45k distances and even a 51k. It took me well over 5 hours, as I am no professional and still quite heavy at 95kg (although much more muscular than I used to be). Still, I count these runs among my greatest achievements.
How You Can Start Running
So, now that you know how amazing running has been for me, let’s move on to what you’re really here for.
How can you start running if you’ve never done it before?
Where you start will depend on several factors, including your weight and fitness level. If you’re completely untrained or obese, most of your training should consist of walking at first.
Now is the time to put your ego aside and judge yourself honestly. Remember, it doesn’t matter where you start. As long as you keep steadily making progress, you’ll eventually reach your goal. Pushing yourself too hard too early will make training much harder than it has to be and may make you quit or even result in injury. I strongly believe that fitness is a lifelong journey, so you should do your level best to take care of yourself.
I suggest that you train 3 times a week at first. Of course, we all have different lifestyles, so your training frequency may vary depending on your circumstances. I get my training in whenever I can, but others prefer to only run before the sun rises, or after it goes down. Experiment a bit and see what works for you.
After you get a bit more comfortable with your workouts, start throwing in some running intervals. Don’t make them very long or push yourself too hard. I started with 1-minute intervals myself, and while I added some speed, I wasn’t sprinting all out. To help you do this, I recommend using a running app. Personally, I use Runkeeper. The free version has all the features I need, but there are several other options you can try.
Initially, your goal is to slowly make your running intervals longer until you can comfortably run for a few minutes at a time. Keep in mind that to do this you will probably have to reduce your running speed. This is normal, as you’re still new. You don’t have a grasp of your pace and breathing yet. After you get some experience and learn how long you can last at different paces, you’ll be able to play around at different speeds depending on how you feel and your goals.
Here are a few extra tips you’ll want to remember as you start on your running journey.
Warm Up Well
Spend a few minutes warming up with a fast walk, a light jog, and some dynamic stretching. This will get your blood moving and prepare your body for the run to come.
Vary Your Routes
Always running the same route can get boring. If possible, find a couple of different routes to add variety to your runs.
Slow down
Most beginners run too quickly at first. It’s one of the main reasons they fail to cover as much distance as they physically can. The mental control to slow down and observe how you perform at different speeds will only come through experience, but you can speed up the learning process if you actively pay attention.
Cooldown and Stretching
Just as you need a warm-up, you should spend a few minutes cooling down, especially if you run at a fast pace. A cool-down helps keep the blood moving through your body while your heart rate returns to normal. Afterward, throw in some stretching to help your muscles recover. Unlike your warm-up stretching, it’s best to focus on static stretching after your workout.
Run with a friend
Honestly, this suggestion is not for everybody. I myself find the solitude of my runs therapeutic, so I mostly run alone. However, I know people who just can’t seem to get off the couch without someone to keep them accountable. Experiment and see what you prefer.
Going Beyond
A couple of months after you start running, when you have some experience under your belt, you will probably find a more specific goal than just being able to run.
You may want to go for a half-marathon, or perhaps you’ll choose to focus on sprinting. Whatever the case, you will have to train according to your goals. Getting better at running long distances will involve more long runs, for example, while improving your max speed will require a lot of interval work.
To conclude, I will say this; running can massively improve your fitness level and overall health. And I sincerely hope this post will convince you to at least give it a try.
Well, what are you waiting for? Slip on your running shoes and get out there!
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