Ever wish you were a runner? Whether you want to follow in our own Meredith Dietz's footsteps and run a marathon, or just want to get a little VO2max boost with something like a Norwegian 4x4 workout, you have to get comfortable with running. You probably have some questions about how, exactly, you “become” a runner, beyond putting on shoes and going outside. Fortunately, we have answers. Here are the most important things to master in your first few weeks.
These goals have a lot of overlap, but they still give you a direction you can follow. If you want to run every morning, make it a goal to get out for a walk or short run every day, even if it's not very long or very fast right now. If your goals are about length or speed, start building a base by working toward a 30-minute run three times a week. (And read my guide to setting fitness goals, which includes some examples for runners.)
Don’t overthink it
You don’t even need to track your miles or follow a specific program, especially at first. While couch to 5K works for a lot of people, it’s also challenging enough that some folks find it discouraging. You may absolutely just go out and run until you feel like you need a break and then walk until you feel like running again and repeat until you feel like stopping.
You don’t need to shop for shoes before you start running. Any old sneakers can carry you a few miles, as long as they’re reasonably comfortable. It’s OK to plan a short loop—running around the block, for example—so you can bail if your shoes turn out to be uncomfortable.
To maximize your chances of finding the perfect shoes, go to a store that specializes in running—not athletics in general, but running. Fleet Feet is one chain, and there are plenty of independent running stores, too. The best thing about running stores is that most will accept returns, even if you’ve run a few miles and decided the shoes you bought aren’t right for you. There are also online shops that will let you return shoes that you've run in, so go with one of those. Brooks, Hoka, and Nike are just a few on the list.
Brooks Glycerin 20: Men's, women's
Nike Pegasus 39: Men's, women's
Make a plan
You don't need a detailed program to get started, but I know you probably have questions about what a running routine should look like. Here are the answers, as they apply to beginners. (Feel free to add more mileage once you feel comfortable with the basics.)
How often should I run? Three times a week is good to start. It will be hard to make progress on less than that, so if you can only manage once or twice a week right now, aim to eventually add at least one more day.
What if I can only run a few minutes? Don't worry, any mix of running and walking still counts as a "run."
As with shoes, your best beginner’s gear is whatever you already have. Grab comfortable workout clothes—say, shorts and a tank top if the weather is warm. On a cool day, you might want leggings or sweatpants along with a long-sleeved t-shirt. In the rain, add a baseball cap. In general, you’ll want to dress on the cooler side so you’ll be comfortable once your body heats up. We also have a temperature-by-temperature guide to winter running.
You can pay a ton for high quality workout gear, but there are great bargains to be had at discount stores. And if you’ve grabbed something from the back of your closet that seems to be working just fine, there’s no need to replace it if it keeps you happy. Don’t overcomplicate your clothes, despite what athletic gear marketing may tell you that you need.
Plan your route
In theory, you can run anywhere. In the real world, though, not everyone has a perfect running route just outside their door. Strava's mapping tools are a great way to find or create a great running route, so start there if you're unsure of the best places to run in your area.
You don't need a watch
You may want a smartwatch to track your runs and other workouts, but you don't need one to actually get started. Phone apps can track your distance well enough to do the job, but runners were doing their thing for centuries before phones or watches were invented. Put in the time, and your body will recognize the progress, whether or not you have an app giving you specific numbers on it.
That said, if you want to use a watch, I won't stop you. All the major smartwatches have some kind of running mode, and we have a rundown of some of the better running watches here. It's hard to beat the Garmin Forerunner 265, in my opinion.
Garmin Forerunner 265 Running Smartwatch, Colorful AMOLED Display, Training Metrics and Recovery Insights, Black and Powder Gray $430.00 at Amazon Shop Now Shop Now $430.00 at AmazonMake it a habit
As you progress on your running journey, you’ll want to practice running fast, learn the importance of running slow, and consider when you might be ready to run your first race. These milestones will come in time, so don’t rush them, but they’re all great challenges.
Making sure you stay safe is also important. Your legs take thousands of steps even on a short run, and all that repetition adds up. Runners are prone to overuse injuries if we run too much before our bodies are ready for it. The rule of thumb is to increase your weekly mileage by no more than 10 percent at a time. For example, going from 10 miles last week to 11 miles this week is fine, but 10 to 20 is asking for trouble. In truth, you don’t have to be super strict about the exact percentage, but make sure that you work your way up little by little.
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