How to Get Started with Running

Running can be difficult to get started with, even if you have been training regularly for 25 years but have taken a little break. The core of running training is this: it’s not the GPS watch, not the drop on your running shoes' soles, not the philosophy you follow or how advanced your training plan is that determines how much of a runner you are. What makes you a runner is being out there and running. It doesn’t matter how fast or slow you are. If you’re out running, you are a runner. We will now provide you with some initial tools to help you start running, and hopefully enjoy it!

How to Start Running

"But I can't even run 300 meters," you might think? That's okay! You are still a runner. One motivating aspect of running is that you will soon see an improvement in your ability to run. A great way to start is with the so-called "two and ones," meaning: run for two minutes, walk for one minute. When you feel ready, you can increase to running three minutes and walking one minute, and so forth. Before long, you'll discover that you can run several kilometers without needing to walk. Don't set the bar too high at the beginning. For example, have your first goal be to run one or two kilometers using this tactic. Then increase by one kilometer at a time.

Don’t Fall for All the Running Opinions

There are countless different opinions on running techniques. One claims that cushioned shoes don’t work and that the only natural way is to run barefoot or in minimal shoes, while another theory suggests that the best method is to run on your toes. Sure, there are benefits to thin soles and minimal running, but that's not where you need to start if you want to begin running. Often, these discussions make running seem complicated, causing many to avoid even trying.

Use the Right Running Shoes

Many people run regularly in shoes that are not designed for running. While it's better to start running in shoes that may not be perfect than not running at all, if you want to get the full enjoyment and potential out of proper running, you should try out a pair of genuine running shoes that fit your running style. Running for long periods in the wrong shoes can, in the worst case, lead to pain and injury.

Dress Right for Running

Many make the mistake of wearing the wrong and far too many clothes when training for a run. Your body temperature will rise significantly as you run. You should almost feel a bit cold before you start running. It’s the outdoor temperature that determines how much clothing you should wear, not whether it’s cloudy or the date on the calendar: If it’s 12 degrees outside in the middle of November, it’s best to run in shorts and perhaps a long-sleeved performance shirt, but most likely a t-shirt. A hat is only necessary if the temperature drops below 5 degrees. Thin gloves are good at those temperatures since hands can easily get cold.

NOTE: Adjust your clothing as you go! When you get warm, take off your hat, gloves, and roll up the sleeves of your shirt. When you become overheated, you quickly feel exhausted, and then it’s not enjoyable to run. Wear performance clothing made from synthetic materials or finely woven wool, not cotton. Cotton becomes heavy from all the sweat it absorbs and cold and abrasive against the skin when you run.

Drink Water whilst Running

There is a well-established myth among "real runners" about how many kilometres you can run completely without fluids. Of course, you can force yourself around both 10 and 20 kilometres without drinking water. However, your body will not get nearly as much out of the workout as if you rehydrated during the session. Especially when it is hot outside. You will do well with a 0.5-0.75L PET bottle that you hold in your hand. Belts and bottles designed for the purpose will eventually make running more enjoyable.

Running is Both Physical and Mental Training

Running is not just physical exercise. Once you get into the routine, running is one of the best ways to cleanse the soul from the many thoughts and worries of the day and life. The concept of "runner's high" is a scientific fact: Even if you can't imagine enjoying running today, it's inevitable when your body starts releasing the endorphins it eventually does when you start running regularly.

So, get out there and run. It's the best investment you can make in yourself!