Running is a natural, simple action, but it is also a physically demanding form of exercise that makes it difficult. As a beginner, you may find yourself becoming frustrated if you cannot run long distances, particularly when seasoned runners make the exercise seem so easy. A slow approach focusing on gradual increases in distance gets you to your running goals. The gradual approach reduces the chance of quitting due to frustration and helps prevent injuries due to overexertion.
Step 1
Wear shoes specifically made for running to prevent injury. Visit a specialty store for specific advice on a shoe that matches your stride. If your foot rolls inward or outward as it strikes the ground, you'll need a shoe that helps correct it to reduce stress on your muscles and joints.
Step 2
Evaluate your current fitness and endurance level by going for a run. Time yourself or measure the distance you run to get an idea of your baseline. If you are sedentary, you won't likely run very far, but don't get frustrated. This is just your starting point to help you safely increase your distance.
Step 3
Identify your reason for starting to run. Reasons might include weight loss, improved fitness, cross training for another sport, enjoyment or to run in races. Keep the reasons in mind as you begin running.
Step 4
Set an initial running goal you can achieve within a few months. Use your reasons for running as a way to set your goals. You may eventually want to run a marathon, but if you are currently sedentary, running a mile or a 5K race is a more achievable initial goal.
Step 5
Write at least three running sessions each week into your calendar. Commit to regular training sessions if you want to become a runner and increase your speed, endurance or distance. Plan to run for at least 20 minutes each time on top of a five minute warmup and five minute cooldown of walking.
Step 6
Alternate between walking and running as necessary if you cannot run the full time or distance. Try a plan like the Couch-to-5K program that lays out a running plan that starts out with short bursts of running between longer walking periods. Using a set program helps you gradually increase your running without any guesswork on your part.
Step 7
Increase the intensity of your running sessions as they become easier. Base the increases on your current fitness and running ability. For a sedentary person, this might include running more than walking or covering more ground during each training session. A person who is already fit might increase the intensity by running faster, longer distances or add in hills.
Step 8
Join a running group that supports beginning runners. This gives you a support system as you begin running and increasing your intensity. You can draw on the experience of the other runners while enjoying the company of others on your runs.
Things You'll Need
- Running shoes
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