Welcome to Start TODAY. Sign up for our free Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram!
If you’re ready to pick up the pace after making a habit of walking for exercise, running could be your next challenge.
But beginners should know that “running is a sport,” says Dr. Paul Ochoa, a physical therapist and owner of F Squared Physical Therapy in New York City. Like any sport, it takes time to learn, and there will be some pain and discomfort as you get used to it.
“(Trying a new sport) is placing extra stress on your body that you’re not accustomed to doing,” Ochoa tells TODAY.com. However, if you are experiencing pain that “stops you in your tracks” or doesn’t go away, seek help from a physical therapist, Ochoa advises.
New runners need to progress slowly or they risk getting injuries. Many new runners make the mistake of doing too much too soon. If you can, get a running coach to help you move at the correct pace.
Here are more tips for beginners:
How to start
Beginners should start with brisk walking to prepare their muscles and tissues for the stress of running, according to Chris Johnson, physical therapist, endurance coach and owner of Zeren PT LLC in Seattle. “I call it fitness walking, which is brisk walking with the arms pumping 3 to 3.5 miles per hour,” he says.
Start with two to three weeks of fitness walking for 30-45 minutes a day, with longer walks on the weekends. “That would slowly morph into a walk-run,” says Johnson, “and then eventually continuous running.”
Your walk-run program should begin with short intervals of running followed by short intervals of walking. Then slowly progress to longer intervals of running and shorter intervals of walking. “You’re just gently nudging in,” explains Johnson. “You’re allowing the body time to adapt.”
A good guide for getting started, Johnson says, is the “rule of two" — two minutes of running followed by two minutes of walking, six to seven times, for about 30 minutes. Once you’ve mastered the rule of two, dial up the ratio to three minutes of running and one minute of walking. When that starts to feel easy, increase your running to four minutes followed by one minute of walking.
How to train
Reduce your risk for injury by warming up before your runs. A warm-up for a beginner could be a fast-paced walk for five to 10 minutes where you are “building up a nice little sweat” before you run, Ochoa says.
Concentrate on your stride to prevent pain and injury. A longer stride has a more cumulative load on your legs, since you are covering more distance between steps. As a result, long strides can increase your chances of developing injuries that will impede your progress. According to Johnson, taking shorter, quicker steps per minute is “more forgiving on the body.” There are a number of running apps that can help you keep track of your cadence, or steps per minute.
Stretching has some benefits for runners; it can increase blood flow and help you cool down after a run, but it hasn’t been proven by research to prevent injuries, according to both Ochoa and Johnson.
For more tips on form, here are 10 more need-to-know training tips for new runners.
How to avoid overtraining
Overtraining occurs when the body isn't given adequate time to rest between bouts of exercise. This can cause fatigue, decreased performance and increased risk of injury, according to the American Council on Exercise.
It’s important to give your body time to adapt and recover. To condition your body to running and limit potential injuries, Johnson advises running three to four times a week on nonconsecutive days. This will help you progress with regular training while also giving you enough time to properly recover. You should also stick to a slower pace for a majority of your runs to prevent overtraining. “No high-intensity intervals, no hills, no strides,” Johnson says. “Because if you’re going to run faster, you have to hit the ground harder, and that’s simple physics.”
How to run longer and faster
Once you get into a rhythm and you’ve built up a good tolerance for running, you can start increasing the intensity. “My goal is to get someone up to running four days a week, every other day, and from there to work them up to perhaps an hour of continuous running, if that’s consistent with their goals,” Johnson says.
From there, you can start layering in the intensity. Begin with a simple negative split in which the second half of your run is slightly faster than the first. For example, let’s say you begin with a 45-minute run. The first 30 of those minutes would be at conversation pace (in which you are running slow enough that you can speak comfortably in full sentences), and the last 15 minutes you would run about 10-15 seconds faster per mile, followed by a five-minute walk and cool down, he says.
What to wear
Investing in a comfortable pair of running sneakers is key. A good pair of sneakers will also help you reduce injuries. While there is no perfect sneaker for every runner, footwear should be comfortable, not feel too heavy on your feet, and allow your foot to move fairly freely, according to Ochoa. He says it should also have a medium-level cushion.
When shopping for sneakers, Johnson advises pulling out the inner liner (if possible) and stepping onto it. “If your foot is expanding over that inner liner, the shoe is probably not going to work,” he says. “That inner should capture your foot.”
How to cross train for runners
Both Ochoa and Johnson say strength training is a great way to reduce injuries. While strengthening muscles above the knee is important, including the hips, quads and glutes, be sure not to neglect your calves, which take on a disproportionate load during running, according to Johnson.
“Below the knee is key when it comes to conditioning or running musculature,” he says, noting that calf raises can strengthen these muscles.
While a strength-training program will look different for everyone, Johnson said most people should train about 2-3 times a week at about 70% of their maximum effort.
How to stay motivated
Running isn’t just physical — it's a mental sport, too. And every runner will have those days where it’s harder to get yourself out to hit the pavement. Here are some ways to stay motivated during your run:
Master your inner dialogue
What you tell yourself can make all the difference in keeping a positive mindset during your workout. Sheinelle Jones, who is training to run the New York City Marathon in November has two mantras she tells herself to stay motivated during long runs: “I think you constantly have to remember your reason why,” she said in an Instagram video documenting her longest run yet (an impressive 20 miles). “I also have to keep remembering that we’re pouring into ourselves,” she said. “If not now, when?”
For Al Roker, it’s what he doesn’t say that makes all the difference. Words like “only” that belittle the steps he was able to get in are off the table: So many of you on our Facebook page were talking about, ‘Oh you only did this, you only did that,’” he told Start TODAY members in a Facebook video. “The fact is, you got it done, you made it happen, and that’s what counts.”
Pick a playlist
Jones also says the right music can make all the difference (she’s partial to Beyoncé). Need some inspiration? Check out these walking and running playlists that keep Al Roker, trainer Stephanie Mansour, and other Start TODAY members moving.
Set a goal
Having a bigger goal to work toward will help keep you committed to a running routine — even on days you don’t feel like logging those miles. Sign up for a race or challenge yourself to master a certain distance — our 5k challenge is a great place to start.
