Running is one of the simplest yet most effective forms of exercise. It requires no fancy equipment or expensive gym memberships—just a pair of comfortable shoes and the open road. Whether you’re looking to boost your fitness, shed some pounds, or simply enjoy the therapeutic rhythm of pounding pavement, starting a running routine can be an incredibly rewarding endeavor. If you’re a novice runner eager to lace up your shoes and hit the ground running, this blog post is for you. Here’s the best advice from Jeffrey Derderian for someone who has never run before but wants to start.
Spoiler Alert: Here’s the biggest piece of advice I can give:
Start SLOW. Like really slow. The problem with many runners is they start off too fast in the beginning. We want to be better than what our body is ready for. Take it slow – even if it *feels too slow. It’s not. I promise.
Set Realistic Goals
Before you embark on your running journey, take some time to reflect on your goals and motivations. Are you aiming to improve your cardiovascular health, lose weight, or simply enjoy the mental and emotional benefits of running? Whatever your objectives may be, it’s essential to set realistic and achievable goals that align with your current fitness level and lifestyle. Start with small, manageable milestones, such as running for five minutes without stopping or completing a beginner-friendly 5K race, and gradually progress from there.
Invest in Proper Footwear
One of the most crucial aspects of running is having the right footwear. Ill-fitting or worn-out shoes can lead to discomfort, blisters, and even injuries, so it’s worth investing in a quality pair of running shoes that provide adequate support, cushioning, and stability. Visit a specialty running store where knowledgeable staff can assess your gait and recommend shoes that suit your foot type and running style. Remember to replace your shoes every 300-500 miles to ensure optimal performance and injury prevention.
Start Slowly and Build Gradually
It’s natural to feel eager and enthusiastic when starting a new exercise routine, but resist the temptation to push yourself too hard, too soon. Beginning runners often make the mistake of trying to run too far or too fast right out of the gate, which can lead to burnout, frustration, and injuries. Instead, start with a combination of walking and jogging at a comfortable pace, gradually increasing your running intervals as your fitness improves. Follow a structured training plan, such as the Couch to 5K program, which provides a gradual progression of running and walking intervals over several weeks.
Listen to Your Body
As you start running, pay close attention to how your body feels and respond accordingly. It’s normal to experience some muscle soreness and fatigue, especially in the early stages, but if you encounter sharp pain, discomfort, or persistent injuries, it’s essential to listen to your body’s signals and take appropriate rest and recovery measures. Don’t ignore warning signs of overtraining or push through pain in an attempt to meet your goals—doing so can result in serious injuries that sideline you from running altogether. Remember that rest is just as important as training for long-term progress and injury prevention.
Incorporate Strength and Cross-Training
While running is an excellent cardiovascular workout, it’s essential to incorporate strength training and cross-training activities into your routine to build overall fitness, prevent imbalances, and reduce the risk of injury. Include exercises that target key muscle groups involved in running, such as the legs, core, and upper body, through bodyweight exercises, resistance training, or yoga. Additionally, mix up your workouts with low-impact activities like cycling, swimming, or elliptical training to give your joints a break and keep your workouts varied and engaging.
Stay Consistent and Patient
Like any new skill, learning to run takes time, patience, and persistence. Don’t be discouraged by setbacks or temporary plateaus—progress is rarely linear, and improvement often comes in small, incremental steps. Stay consistent with your training, making running a regular part of your weekly routine, and celebrate your accomplishments along the way, no matter how small they may seem. Remember that every step forward, no matter how slow, is a step closer to reaching your goals and becoming the runner you aspire to be.
Find Joy in the Journey
Above all, remember to enjoy the process of running and embrace the journey, regardless of your pace or distance. Running isn’t just about achieving a certain time or distance—it’s about the sense of freedom, accomplishment, and empowerment that comes from moving your body and exploring the world on foot. Take time to appreciate the sights, sounds, and sensations of running, whether you’re exploring new trails, challenging yourself to a faster pace, or simply enjoying the solitude of a solo run. Running has the power to transform not only your body but also your mind and spirit, so lace up your shoes, step outside, and embrace the exhilarating adventure that lies ahead. Happy running!
And remember, slow and steady.