As I continue my group training for the Dubai Run, one of the most common questions I get is about running for beginners: How do you start running, or increase your distance when you’re new to running?
It’s a great question. And because the answer applies to many areas of work and life, I thought it might be of use for any goal you have your eye on.
The Short Answer: consistency and balance.
Running for Beginners – The Long Answer
Start Slow:
If you’re new to running, alternating between walking and jogging is a great way to ease into it.
Don’t push too hard in the beginning. None of us need to come out of our front door like Usain Bolt.
Break It Down:
You might set a goal to run to a tree or landmark you see ahead of you, and then walk to recover after you get there.
Made it? Set your sights on a new goal, once you have recovered. Not quite there yet? Take the same route next time, set the same goal, and try again. Repeat until you make it – it’s so triumphant when you do!
You don’t need to smash every goal, especially not the first time. The whole point of goals is to work towards them. You might need to take a step back and set a smaller milestone if you realize you have overreached – that’s totally ok! Keep working towards the goal until you get there. Then, set a new one.
(If you have another goal that is not related to running, break down that big thing into smaller chunks. Writing a book? Start with 200 words. Redecorating your bedroom? Start with a Pinterest board. Before you know it, you’ll be closer to your goal.)
Create A Running Playlist:
Another thing I do sometimes is listen to music. Not always, but if I feel like it, I do. For a few songs, I’ll only run during the chorus, then walk in between to recover.
It makes it all so much easier.
If you are brand new to running, start with just one song and walk the rest of your time. Build slowly.
Increase Gradually:
If you are looking to increase distance, follow the 10% rule. Do not increase your mileage by more than 10% each week. Even if you feel great, don’t do it. You will increase your chances of getting an injury.
Rest Days:
Your muscles need time to recover, so make sure you’re incorporating rest days into your schedule. Rest and recovery is just as important as the running days.
Don’t be tempted to keep pushing through without rest – it can be exciting to feel momentum, but unless you recover, you may actually be going backwards.
Personalized Coaching to Reach Your Goals
If you’d like more personalized guidance on balancing your goals, I’m here to help! Whether you’d like to start running, change your nutrition, or set up a new healthy lifestyle, find out how I can support you – book a free 1:1 health plan call so we can create a plan that works for your lifestyle and goals.
