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Physical activity is now more important than ever, and running is a great way to keep moving that doesn’t require any special equipment. Here are five tips for getting started:
1: Find a program.
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I often recommend that if you’re new to running, use a walk-run approach while your body adapts to the activity. Taking this approach, instead of running continuously, you allow yourself some walking breaks. As you build endurance, you gradually reduce the time you spend walking and increase the time you spend running — the ultimate goal to run continuously. One popular program is Couch to 5K.
If you are getting back to running after a break, you may prefer to run continuously. Nike Run Club is a free app with guided runs including a “Get Started” collection that can ease you back into a regular routine.
2: Start slowly.
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Many new runners want to go as fast as they can, but this approach can get uncomfortable quickly. The “talk test” is a great way to monitor your intensity. For example, if you can still talk while running, you’re hitting a good, moderate pace. If you’re too winded to talk, you’re running too fast for your current level of endurance.
3: Wear comfortable shoes.
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There’s a lot of conflicting advice out there regarding the best shoe to wear for running. However, there is no one-size-fits-all approach. I recommend finding a pair shoes that are comfortable on your feet, and aren’t too worn. If you can’t see the texture on the bottom of the sole, it’s time to get new running shoes.
4: Supplement running with simple body-weight exercises.
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Although running is primarily an aerobic exercise, our musculoskeletal system needs to be able to support the demands of impact. Exercises such as lunges, squats, planks and side-lying leg lifts (see here!) can be useful in training many of the large muscle groups involved in powering your run.
5: Give yourself time to rest.
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Beginning a new exercise program is taxing on your body. Part of any good exercise routine is planned rest. These rest days allow your muscles and bones to recover from the loads placed on them by running, and rest reduces risk of injury. I recommend resting at least days per week during the first month of running.
Movement is medicine. Aerobic exercise is recommended not just for physical health, but also for mental health. For example, it’s helpful in managing stress and boosting mood! So lace up, put one foot in front of the other and happy running!
Sarah Hendley is an outpatient orthopedic physical therapist at the Shirley Ryan AbilityLab.
Shirley Ryan AbilityLab is now offering physician and therapy TeleHealth appointments to provide patients easy access to our expert clinical teams. New and existing outpatients can schedule and appointment at 312.238.1000 or here.
