Running is one of the simplest ways to get fitter. You don't need much gear, you can do it almost anywhere, and it's a great way to clear your head. The hardest part is usually the start, when everything feels hard and you can't imagine running for more than a minute. That's normal. The trick is to start small and build slowly.
Start with walk-run intervals
Don't try to run the whole way on day one. Mix short runs with walking breaks and let your body catch up. Here's a simple way to start, three times a week:
- Week 1. Run 1 minute, walk 2 minutes. Repeat 6 to 8 times.
- Week 2. Run 2 minutes, walk 2 minutes. Repeat 5 to 6 times.
- Week 3. Run 3 minutes, walk 2 minutes. Repeat 4 to 5 times.
- Week 4 onwards. Keep stretching the runs and shrinking the walks.
If a week feels too hard, repeat it. There's no rush. Going slower now means you're much less likely to get sore and give up.
Go slower than you think
Most new runners go too fast. Your easy runs should be at a pace where you could still hold a conversation. If you can't talk, slow down or walk for a bit. Easy running builds your fitness without leaving you wrecked, and it makes running feel a lot more enjoyable.
What to wear
A comfortable pair of running shoes is the one thing worth spending on. A running shop can help you find a pair that suits your feet. Beyond that, wear something light and comfortable. If you're running early or after dark, wear something bright or reflective so you can be seen.
Warm up and cool down
Start each run with a few minutes of brisk walking and some easy leg swings. Finish with a few minutes of walking to bring your heart rate down. It's simple, but it helps your body ease in and out of the session.
Build up gradually
Once you can run for 20 to 30 minutes comfortably, you can start adding a little more. Increase one thing at a time, either how long you run or how often, not both at once. Every few weeks, have an easier week to let your body catch up.
Add some strength work
Strong legs, hips and core help you handle the pounding of running. Squats, lunges, step ups, calf raises and planks once or twice a week are a good place to start.
Make it stick
Pick set days and times for your runs and treat them like appointments. Running with a mate or a group makes it much easier to turn up. And keep a note of what you did each week, because looking back at how far you've come is a great motivator.
Know the difference between sore and sore
Some muscle soreness in the first few weeks is normal. Sharp pain, pain that gets worse as you run, or pain that changes how you move isn't. Stop, rest and get it checked by a physio or doctor. And if you have a heart condition, any other health condition or you haven't exercised in a long time, check with your doctor before you start.
