2024-09-06 13:00:32
With the start of the school year upon us, it’s the perfect time to get back into running. Whether you’re an experienced runner looking to reconnect with your passion or a beginner looking to start a new physical activity, this guide will help you get started or get back on the trails. Running offers many benefits, from cardiovascular strengthening to improved mental well-being and reduced stress. However, it’s essential to be well prepared to avoid injuries and disappointment. Follow our advice for a smooth return to running and to achieve your personal goals.
How to start running safely
Table of Contents
Table of Contents
Start slowly
Running starts with walking. Especially if you are new to physical activity, start with 10- to 20-minute walking sessions. Gradually increase the intensity and running time over the weeks until you are able to run more regularly.
Equip yourself properly
Invest in lightweight, stabilizing running shoes. Also, make sure you have comfortable workout clothes, such as a supportive bra.
Diversify your activities
Running shouldn’t be your only activity. Also incorporate other exercises into your routine, such as swimming, strength training, aerobics, dancing or cycling.
Recover and rest
At first, avoid running for several days in a row to give your muscles time to recover.
Nourish and hydrate yourself
Make sure you eat a balanced diet, rich in carbohydrates and proteins, before and after your sessions. Stay well hydrated.
Find support
Download a running app or join a running group for extra support and motivation.
Resuming the race after a break
Consult a health professional
Before you start running again, have your current fitness level assessed by a health professional, such as a physical therapist. This is especially important if you have been injured and are still in the rehabilitation phase.
Do not force if it hurts.
If you are still experiencing pain from your injury, it would be dangerous to start running again now. Seek professional advice on other more suitable activities, such as swimming.
Don’t start again at the same level
Even if you were an experienced runner in the past, start again gradually. After the first few weeks of rehabilitation, you can then gradually increase your running pace, time and distance, usually by 10% per week.
Cross-train
Strength training will help you regain strength after an injury and improve your running performance. Work with a physical therapist or personal trainer to develop a complementary program.
Protect your joints
Perform exercises to protect your knees and ankles, such as knee bends, hamstring stretches, straight leg raises, or split squats.
A Basic Weekly Running Program
According to physical activity recommendations, adults should get about 150 minutes of moderate activity or 75 minutes of vigorous activity per week. This usually translates into several sessions spread out over the week.
For example, you might walk for 30 minutes, 5 days a week, or run for 25 minutes, 3 days a week. You should also strengthen your muscles by doing strength training exercises at least 2 times a week.
Here is an example of a basic weekly schedule:
Monday 10 minutes of warm-up walking, followed by 15 minutes of running (or alternating walking/running) and 5 minutes of cool-down walking
Mardi 20 minutes of muscle strengthening, 30 minutes of walking or other aerobic activity
Wednesday Repos
THURSDAY 10 minutes of warm-up walking, followed by 15 minutes of running (or alternating walking/running) and 5 minutes of cool-down walking
Friday 20 minutes of muscle strengthening
SATURDAY Repos
Sunday 10 minutes of warm-up walking, followed by 15 minutes of running (or alternating walking/running) and 5 minutes of cool-down walking
Start slowly, gradually increase your mileage and vary the types of terrain to reduce the risk of injury.
Training for longer races
When you’re ready to move on to longer runs, from 5K to a marathon, the principle remains the same: start slowly.
In general, it is recommended that you run and cross-train regularly for at least 6 months before embarking on marathon training. This will help you develop flexibility, strength, and endurance.
Here are some tips for effective training:
Call a professional
If you want to seriously train for long-distance races, consider working with an expert, such as a fitness trainer, sports medicine specialist, or physical therapist. They can analyze your stride, develop a safe and effective training plan, and advise you on injury prevention and recovery.
Adopt good running technique
Good long-distance running technique reduces the risk of wear and tear on your joints, bones, and muscles. Keep your abs and glutes engaged, point your knees forward, swing your arms in a linear fashion, take light, quick steps, tuck your chin slightly, and land your feet softly.
Listen to your body’s signals
Resisting fatigue can be tempting, but it can be counterproductive. Instead, take plenty of breaks and rest well between workouts. Stop as soon as you feel overexertion.
Replace your shoes
Replace your running shoes every 350 km or so.
Eat Right
Adequate carbohydrate intake is especially important for long-distance running and endurance training. It is recommended to consume carbohydrates immediately after intense training to kick-start the muscle recovery process.
Whether you are a beginner or an experienced runner, you can start running again now by starting with a gentle physical activity. If you are returning after an injury or are a new runner, gradually increase your running speed and distance. Wear the right equipment, hydrate regularly, eat well, allow yourself rest and recovery time, and protect yourself from injury by strengthening your muscles. Consult a healthcare professional before starting your running program, especially if you are in the rehabilitation phase, so that they can help you establish a safe plan that is tailored to your personal goals.
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4-week plan to start running again
Getting Back into Running: A Comprehensive Guide
As the school year begins, it’s the perfect time to get back into running. Whether you’re an experienced runner looking to reconnect with your passion or a beginner looking to start a new physical activity, this guide will help you get started or get back on the trails. Running offers many benefits, from cardiovascular strengthening to improved mental well-being and reduced stress. However, it’s essential to be well prepared to avoid injuries and disappointment. Follow our advice for a smooth return to running and to achieve your personal goals.
How to Start Running Safely
Before you start running, make sure you’re well prepared to avoid injuries and disappointment. Here are some tips to get you started safely:
Start Slowly
Running starts with walking. Especially if you are new to physical activity, start with 10- to 20-minute walking sessions. Gradually increase the intensity and running time over the weeks until you are able to run more regularly [[1]].
Equip Yourself Properly
Invest in lightweight, stabilizing running shoes. Also, make sure you have comfortable workout clothes, such as a supportive bra [[2]].
Diversify Your Activities
Running shouldn’t be your only activity. Also, incorporate other exercises into your routine, such as swimming, strength training, aerobics, dancing, or cycling [[3]].
Recover and Rest
At first, avoid running for several days in a row to give your muscles time to recover.
Nourish and Hydrate Yourself
Make sure you eat a balanced diet, rich in carbohydrates and proteins, before and after your sessions. Stay well hydrated.
Find Support
Download a running app or join a running group for extra support and motivation.
Resuming Running After a Break
If you’re resuming running after a break, here are some tips to consider:
Consult a Health Professional
Before you start running again, have your current fitness level assessed by a health professional, such as a physical therapist. This is especially important if you have been injured and are still in the rehabilitation phase.
Don’t Force If It Hurts
If you are still experiencing pain from your injury, it would be dangerous to start running again now. Seek professional advice on other more suitable activities, such as swimming.
Don’t Start Again at the Same Level
Even if you were an experienced runner in the past, start again gradually. After the first few weeks of rehabilitation, you can then gradually increase your running pace, time, and distance, usually by 10% per week.
Cross-Train
Strength training will help you regain strength after an injury and improve your running performance. Work with a physical therapist or personal trainer to develop a complementary program.
Protect Your Joints
Perform exercises to protect your knees and ankles, such as knee bends, hamstring stretches, straight leg raises, or split squats.
A Basic Weekly Running Program
According to physical activity recommendations, adults should get about 150 minutes of moderate activity or 75 minutes of vigorous activity per week. This usually translates into several sessions spread out over the week. Here is an example of a basic weekly schedule:
* Monday: 10 minutes of warm-up walking, followed
4-week plan to start running again
Getting Back into Running: A Comprehensive Guide
With the start of the school year, it’s the perfect time to dust off your running shoes and get back on the trails. Whether you’re an experienced runner looking to reconnect with your passion or a beginner looking to start a new physical activity, this guide will help you get started or get back on track. Running offers numerous benefits, from cardiovascular strengthening to improved mental well-being and reduced stress. However, it’s essential to be well-prepared to avoid injuries and disappointment. Follow our expert advice for a smooth return to running and achieving your personal goals.
How to Start Running Safely
Before you start running, it’s crucial to start slowly and safely. Here are some tips to get you started:
- Start with walking: Begin with 10- to 20-minute walking sessions and gradually increase the intensity and running time over the weeks until you’re able to run more regularly [[2]].
- Equip yourself properly: Invest in lightweight, stabilizing running shoes and comfortable workout clothes, such as a supportive bra [[1]].
- Diversify your activities: Running shouldn’t be your only activity. Incorporate other exercises into your routine, such as swimming, strength training, aerobics, dancing, or cycling.
- Recover and rest: Avoid running for several days in a row to give your muscles time to recover.
- Nourish and hydrate yourself: Eat a balanced diet, rich in carbohydrates and proteins, before and after your sessions. Stay well-hydrated.
- Find support: Download a running app or join a running group for extra support and motivation [[3]].
Resuming the Race After a Break
If you’re returning to running after a break, here are some tips to get you back on track:
- Consult a health professional: Have your current fitness level assessed by a health professional, such as a physical therapist, before you start running again [[2]].
- Don’t force if it hurts: If you’re still experiencing pain from an injury, seek professional advice on other suitable activities, such as swimming.
- Don’t start again at the same level: Gradually increase your running
