Wendy S. Winn, PT, OCS
3 Steps to Success for Runners and Non-Runners
1. Begin Where You Are
If you’re unsure how to start running, begin by assessing your current ability. If you can only run a short distance, start with a brief run/walk interval, such as 10 seconds of running followed by a walking break.
The New York Times article by Tara Parker-Pope recommends a run/walk program to increase “time on feet” and improve aerobic endurance. Once you’re comfortable with your initial run interval, gradually increase it while maintaining the same walk interval.
The ideal frequency and duration of your run/walk sessions depend on your injury history and current fitness level. Beginners might start with 10–12-minute sessions every other day.
2. Make a Plan
Once you know where to begin, create a plan to increase your running time gradually. Write down your plan week by week, and remember to be conservative. Running is an endurance sport that requires consistency and patience. Pushing yourself too hard with excessive time or speed can hinder your progress in the long run.
3. Hold Yourself Accountable
Running can be challenging. To stay motivated, especially on difficult days, find a reason to run. The Rungrl blog offers ideas on discovering your personal motivation for running.
Setting a specific and measurable goal, and tracking your progress can help you stay accountable. Consider keeping a training log to monitor your improvements. For example, if your goal is to improve your mood, rate your mood before and after your runs, and share your results with others.
What If I Experience Pain?
It’s normal to experience some muscle soreness when you start running. However, any pain that lasts longer than a few days, worsens with running or at night, or exceeds 4/10 on the pain scale should be evaluated by a qualified professional. Custom Performance offers free phone consultations for professional advice. Click here to chat with one of our experts today!