Spring has sprung and you are thinking about taking up running. It is an affordable way to stay fit without needing to purchase an expensive gym membership, but where do you start? Continue reading below to get motivating ideas for how to spring your next step into running, or what you need to do before starting a good running routine.
Set small goals
Nothing is as frustrating as feeling like you have failed yourself. Avoid this by setting small and attainable goals. For example, start with a goal to run five minutes and then walk for 25 minutes. Gradually you can add additional five-minute increments with walk breaks in between. Then, slowly, you can increase your running increments by a few minutes per session while reducing your walking periods. Soon you will find you are running 30 minutes without needing a walk break.
Physical activity guidelines for adults ages 18 to 64 recommend 150 minutes of aerobic exercise per week. This may be broken up into 10-minute intervals. Be easy on yourself. Unless you are an Olympic hopeful, you are not letting anyone down by taking your time at meeting your goals. Remember, you are doing this for you.
Run early in the day
Having the task of running hanging over your head all day can become an added stress, rather that the stress break that it is meant to serve. With longer days of sunshine, set the old alarm 30 minutes earlier, or adjust your morning routine to allow for an extra 30 minutes to get your run done and out of the way. This way, you can reap the benefits of feeling refreshed and invigorated throughout the day, rather than having the mental burden of promising yourself that you will run at the end of the day, when your energy may be sapped and motivation is low.
Quality running gear
Treat yourself to a new set of running shoes for the season. Having appropriate footwear that fits correctly and has adequate support for your foot shape, including arch support, can make a big difference when hitting the running trail or road. Supportive footwear provides comfort not only for the feet, but can also protect the knees. That, in turn, can protect the hips and low back through proper alignment.
Running is a great way to get into shape, reduce stress, and enjoy fresh air. Getting a positive start to a running routine can help you stay motivated to continue and enjoy the benefits. Consider applying the above recommendations in your new spring running routine for months of fitness and happiness.Sources:
Canadian Society for Exercise Physiology @ csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_adults_en.pdf
Center for Disease Control @.cdc.gov/physicalactivity/basics/adults/index.htm
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Sapana V says
I agree running is the best exercise, that doesn't need any money, just dedication.
brianne says
These are great tips! I just started running and have to remember to set small goals!
Crystal says
A little positive peer pressure is a good thing. My sisters are all runners. I miss out on the marathons and all the stuff they do together. Time to join then on the fun.
Dawn McAlexander says
I have never been a runner. I am not that well coordinated. However, I can respect that others can do this. I think your tips would be very helpful for those people.
Louise Bishop says
I'm not much of a runner. It gets so boring for me. However, I sure do need to push myself more.
Melissa says
I have never been a runner I just don't have the build for it. I guess anyone can get used to running but I do my elliptical regularly. My husband runs daily and loves the results so he is lucky he has found it.
Toni | Boulder Locavore says
Awesome tips!! I would love to have my running routine again! Can't wait!
Rosey says
Quality running gear does make a solid difference. I like to exercise early in the a.m.
Lisa Favre says
I've been reading so much on marathons and running in general and now, this article! It's really inspiring me and I may actually start running very soon.
Michelle Waller says
I have really wanted to start running. I do think it is important to have a great quality running shoe.
Amanda Love says
That's awesome. It would be nice to have a routine especially if your schedule is packed. I love running, I feel more energized after a good run!
Kristi says
Thanks for sharing some great suggestions and tips. Seems like everyone else has been running miles and miles and I cant even get one... will try your step by step process.
valmg @ Mom Knows It All says
I prefer to do most things during the morning, especially if they are outside because it's cooler. I don't run but know a few people that do and they say comfortable shoes are a must.
Migdalia - @MsLatina says
Great tips! I would add a visit to the doctor. Knowing your heart health, and your limitations, will ensure you don't harm yourself while beginning a running routine.
Pam says
Having the right gear is important to any fitness routine. So I still setting small, reasonable goals
Maureen says
This is a great post for anyone looking to start running. I love the idea of knowing that you should run early, I wouldn't have even thought of that!
Veronica Solomon says
Thanks for the tips. I plan to start running again. I just started back at the gym and my endurance leaves much to be desired
Liz Mays says
Ah, I hadn't considered setting small goals to build on. That's a good strategy. I've never really had an established running routine.
Our Family World says
My daily exercise is walking. I used to run when I was younger, but now, I have shifted from running to walking (less impact). Thanks for these tips. Warming up before heading out for a run is a must, and an early morning run is definitely better than an early evening run.
Colleen Lanin says
I always run early in the day. I can't run at any other time. I just can't get up the motivation to do it if I don't do it early.
Stacie @ Divine Lifestyle says
These are great tips. I would also add that visiting the doctor is important. You want to be sure that you're cleared for that much activity.
robin rue says
Starting small is definitely a good idea. It's easy to get tired out and running a little bit each day helps build up stamina.