Running: How to Safely Get Started

By Farhana Rahman

In Part 2 of our series on running, we break down how to safely get into running. 

Good intentions

All too often, I’ve seen patients decide to get active and running is the first step.  A couple of weeks and an injury later, running seems less appealing and fitness plans are shelved for a little longer

How to get started

Here’s some starter tips which I’ve adapted from a great piece by Selene Yeager at Runner’s World.  Please see the link below for the full article.

1.      Start by walking regularly on a routine basis

2.      Then add in running to your workout – gradually – and titrate up the time spent running vs walking per workout.  Start low and work up slowly.  

3.      Run at a pace where you can speak in full sentences.  

Disclaimer -number 3 may raise some eyebrows but who cares? Channel your inner Phoebe and have fun!

4.     Start and end every workout with 5 minutes of walking.

5.     Start running 3 days a week and build up as your fitness improves.

Selene Yeager recommends a walk-run cycle as follows, alternating the following run/walk ratios for 30 minutes.

Week 1: Two minutes running/four minutes walking
Week 2: Three minutes running/three minutes walking
Week 3: Four minutes running/two minutes walking
Week 4: Five minutes running/three minutes walking
Week5: Seven minutes running/three minutes walking
Week 6: Eight minutes running/two minutes walking
Week 7: Nine minutes running/one minute walking
Week 8: Thirteen minutes running/two minutes walking
Week 9: Fourteen minutes running/one minute walking
Week 10: Run the whole workout!

Don’t forget to warm up/cool down

Warm ups can include stretches, lunges, side lunge. Cool downs can include walking for 5 minutes

References: 

SELENE YEAGER. Runner’s World. April 12, 2010. How To Get Started as a Runner.

https://www.runnersworld.com/training/a20845020/how-to-get-started-as-a-runner/