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New to Running?

New to running and not sure where to start? Here are a few tips!

Start out easy! If you’ve been working out for a couple of weeks, it’s ok to start running up to 3 days per week for 30-40 minutes. If you’re just starting out, begin with run/walks. Download a Couch to 5K program, or pick a few markers – mailboxes, light poles or road signs – along your route for intervals. Gradually increase your running time by adding one minute of running for every four minutes of walking. Remember to start easy and build running time slowly!

Start each run with a warm-up and a cool-down. These can be 5 minutes of walking, some dynamic stretching and plyometrics like high knees, butt kicks and walking lunges. Don’t forget to foam roll, too! These will help you avoid injury, especially when you’re just starting out.

Make a plan.  Map out your runs for the week and schedule them on your calendar. By picking the day, time and duration, you’ll have a few things to look forward to each week. Need some help picking a plan? Try one of the free plans from runner and writer, Hal Higdon: http://www.halhigdon.com/training/50933/5K-Novice-Training-Program

Treat yourself…to new shoes! There’s not a lot of gear needed to start running, but you’ll want to make sure you have a good pair of shoes. Visit a specialty running store, like Charm City Run, or peruse an online buying guide like this one from Runner’s World: https://www.runnersworld.com/shoefinder to help you find what you need. Remember, above all else, your running shoes should be comfortable for the duration of your workouts.

Engage your brain. Download a new podcast or exciting playlist to entertain your brain, or grab your friends and family to catch up over a run!

Looking for more tips? Our Y Personal Trainers are well-versed and ready to help! Once you’re laced up and ready to go, remember…this will be fun!

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