How do I start running? Most people have a desire to be healthier, skinnier, and more fit. Most people want to want exercise. However, for most people they don’t know where to begin. The worst thing a beginning runner can do is start out too quickly and injure yourself. From there you will get running PTSD and psych yourself out.
Will people judge me for walking and not running? Some people worry about this. That is absurd! Everyone was a beginner at some point. Don’t worry about the thoughts of other and embrace the happier, healthier, running you.
Here is a basic 10 week program to work up to a 30 minute consecutive run.
- Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
- Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
- Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
- Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
- Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
- Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
- Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week .
- Week 8 Run 20 mins, walk one min. Run ten mins. Do three times a week.
- Week 9 Run 25 mins, walk one min, Run 5. Do three times a week.
- Week 10 Run 30 mins continuously. Do three times a week.
Some of the best ways on how to start running:
- Find a running buddy – be brave and ask a friend to help you or join a running club. Most club cater begging runner. This companionship will keep you accountable and on the right track to accomplishing your goals. Having a buddy will make running more enjoyable.
- Find a comfortable pair of shoes - running is a free exercise. You can do it almost any where and not pay a dime in gym fees, equipment fees, or subscription fees. However, you will need a good pair of shoes to avoid injuries like shin splints and plantar fasciitis.
- Set goals – make you goals SMART: specific, measurable, achievable, relevant, and time. Not only will you feel accomplished when completed, but it will help push you to that next step
- Take to Social Media – Social Media is a great way to stay accountable. Friends and family are very supportive and will help you through the pain. It is also a great place ot find like minded runners and the support you need
Stop dwelling on “How do I start running?” Just start slow and work your way up. Professional Rehab is here to help with any information or rehab products you may need through your journey