Goal: Be a Runner

A step-by-step guide to becoming a runner.

Many either hate to run or love it. Maybe it’s been so long since you’ve pounded the pavement that you’re not sure how you feel about running. Regardless, you’re looking for a new workout that’s simple, effective, and torches calories. And running might be your answer.

While running is just putting one foot in front of the other, it’s not something to jump into without the right plan, equipment, and knowledge. Doing so will set yourself up for injury, burnout, or failure.

Want to get your running career off on the right foot? Here’s how to get started.

Check with Your Doctor

If you’re new to exercise in general or if you have a health condition, it’s smart to talk with your doctor before exercising. Exercise is safe and recommended for most people, but your doctor may offer advice or recommend precautions to take.

Gear Up

The main piece of equipment you need to run safely is a good pair of supportive shoes. A specialty running store is the best place to shop. There, you’ll find shoes designed specifically for your foot shape and running style.

Comfortable clothes are also nice to have. Look for those made with fabric that wicks away moisture, whether you’re running in the cold or heat.

Fitness devices aren’t necessary, but add a certain element of motivation, help track your progress, and monitor your heart rate. Maybe invest in a fitness device after you’ve been running consistently for a few months. Or get one out of the gate as inspiration.

Warm-Up/Cool-Down

Every workout should start with a warm-up and end with a cool-down. Take just a few minutes at the beginning of your workout for dynamic stretching and brisk walking to get your muscles ready for exercise. At the end of your session, gradually bring your heart rate down by walking and stretching.

Walk

Running may be your ultimate goal, but if it’s been a long time since you’ve exercised, ease into it. Otherwise, you increase your risk of foot, ankle, leg, and knee injuries. All it takes is a bad case of shin splints or plantar fasciitis and your dream of running will be put on hold for weeks or months. So, before jumping into running, start with a walking routine. Over the course of several weeks, work your way up to 30 minutes of brisk walking, three to five days a week.

Walk and Run

After a few weeks of getting back into shape, begin adding in short intervals of running. Start with five minutes of brisk walking for your warm-up, then alternate running for one minute and walking for two. Each week, gradually lengthen the time you spend running and decrease the amount of time you spend walking. You’ll eventually get to the point where you feel comfortable spending most of your workout running. Run at a pace you’re not completely out of breath but can still keep a conversation. Easing into running builds your endurance and places less stress on your joints.

Correct Form

Running with proper form conserves energy and prevents injury. As you run, your arms should be bent at 90 degrees and swing naturally. Your hands shouldn’t cross the middle of your body. Don’t clench your fists, but rather let your hands hang relaxed or gently cupped. Keep your shoulders relaxed. Slightly lean your body forward. Be careful not to hunch over, bend at the hips, or lean backward. Set your gaze about 10 to 20 feet ahead of you on the trail. Rather than letting your toe or heel hit the ground first, try to land on the middle of your foot and roll toward your toes.