So you want to start running! Here are some tips!

I have always ran in some sort of capacity throughout my life; whether it was for cross country, track and field or soccer. As an outsider midfielder (if you know, you know) for university soccer, I spent a great deal of my training running! Once I retired from soccer and transitioned over to Olympic Weightlifting, I did not run as much as before and was a bit more sporadic. In December 2021, I made the commitment to run 5-7 days per week, starting slow and small and gradually increasing the distance! My current running program is 33-35km per week, running 5-7 days per week. I am in no way a “running expert” but wanted to give you some tips to help you out:

Post 10KM Race smiles :)

Tips:

  • Warm-Up, Warm-Up, Warm-Up:

    • Here is a quick Dynamic Warm-Up you can do before your run

    • Complete for 45-60 seconds of each movement

  • Start SLOW - I really mean this one!

    • Start with 2 times per week then after 4 weeks, progress to 3 times per week.

    • Running does take time for your body to adapt. It’s better start easy and build your confidence then go out hard and tire yourself to quickly (and not continue with it)! Being comfortable will lead to consistency for the long term.

    • Alternating between walking and running to slowly build your work capacity (ie 2 minute walk, 30 second run, repeat for time). As you progress and fitness improves you can increase the time of the run interval.

  • Run for time (instead of distance):

    • It can get a bit overwhelming at first (and compare yourself to others) if you focus only on distance. Go out and start with 10 minutes for the first week. After that build up by adding 3-5 minutes.

  • Get yourself a proper pair of shoes:

    • It doesn’t have to super expensive but you want that support.

  • Run with a Buddy:

    • This will help with accountability and is an opportunity to connect and socialize. It also helps to pass the time!

  • Rest days are key:

    • As you increase your frequency, prioritize your rest days. I currently have 1 day of rest every week plus a lighter recovery week every 3 weeks.

  • Sign up for a race!

    • This isn’t always the end goal and you don’t have to sign up for one. Many people run for the mental health benefits versus physical health benefits.

    • However, once you build your consistency and are actually enjoying running, then you can sign up for a 5km race! This helps to have a timeline for your running goal.


Happy Running!

Meena Sharif