by Sofia Moreau

Have you recently found a fascination for running, but you’re unsure where to start or how to track your progress efficiently? Don’t sweat it! We’ve gathered insightful tips and tricks from experienced trainers and seasoned runners that will positively influence your running journey.

Embarking on your running journey requires setting small, achievable goals. It might seem counter-productive at first, but gradual progress is the key to becoming a passionate runner. The idea is to shift from the notion of struggling to even consider running to becoming someone who can simply lace up their sneakers and hit the road.

Never rush it. Begin with incorporated intervals of walking and running. Gradually, you will notice a shift towards more running and less walking. Using a watch to monitor one-minute running, followed by one-minute walking intervals, is a great way to manage your start.

Adapting Your Body

Your journey is not just about developing stamina – your body also needs to adapt to the impact of running. Running is a high-impact activity, and our muscles, joints, tendons, and ligaments all need time to adjust. Never be skewed into overdoing your runs. Balancing your run days with essential rest days and cross-training reaps a more rewarding outcome.

Shifting your focus to time rather than distance makes for a better start. Learn your natural pace and what you can sustain before taking on a set distance target. It’s not about constantly achieving certain distances; it’s more about building your capacity and sustainablity.

Discovering Your Pace

Finding the right pace can be challenging. A handy trick is to ‘run at the speed of chat,’ meaning you should be able to converse while running. Another crucial factor in determining your pace is your breathing. A popular breathing exercise among runners is inhaling for four counts, holding the breath for seven, and exhaling for eight, repeating the process five times. This method helps control your speed and focuses on an essential element of running – your breath.

Increasing Your Distance

Progress with caution as pushing yourself too much, too soon can lead to injury. A safe and efficient approach is to increase your total distance by 10% each week. But remember, always listen to your body. If you experience discomfort or fatigue, there’s no harm in resting or sticking to the same distance the following week. The process is a marathon, not a sprint – pacing is integral.

Progress Isn’t Linear

Finally, it’s important to understand that setbacks are inevitable. There are going to be good and bad days, but these temporary obstacles shouldn’t get the best of you. The quality of your sleep, diet, and hydration substantially affect your performance. So remember, it’s okay to have a bad run, but don’t let that deter you from reaching your goals.

keywords: new to running, beginner running tips, setting running goals, adapting to running, focusing on time, finding running pace, increasing running distance, dealing with running setbacks