Running is popular in the US, with nearly 60 million Americans regularly hitting the road, trail, or treadmill. Benefits include increased lifespan (even with just 10 minutes of leisurely running daily) and a sense of accomplishment. Research suggests runners live about three years longer than non-runners. However, becoming a runner involves more than just lacing up and moving forward. It requires training, fueling, and injury prevention. Whether you’re a beginner or experienced, these tips will help you become a better runner and enjoy the journey.
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Start By Walking
To start running, gradually transition from walking to run-walk intervals. Begin with 20-minute walks three times a week, then progress to 20-minute run-walk workouts four times a week. Increase the running intervals and decrease the walking intervals over time until you can run continuously.
Run Only Once Or Twice A Week
The balance between running and recovery is critical for fitness success. Each run strengthens your muscles and joints, but overdoing it risks injury. Find your formula. Start with three runs per week, advised run coach Jennifer Gill. After six weeks, add a fourth day to stay consistent without overloading your body.
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Consider Minutes Instead Of Miles
Measure your runs by time, not distance, for a less intimidating and more flexible approach. To stay consistent, coach Megan Roche suggests focusing on duration rather than mileage. Aim for a specific time, like 30 minutes, allowing for pace variations and easier days. Stretching can address tight glutes. Prioritize your feelings during the run, fostering a positive mindset and enjoyment of the process.