How to Start Running: A Guide
Running is one of the most accessible forms of physical activity. It can happen virtually anywhere, is versatile with indoor and outdoor options, can be done individually or in groups and requires minimal equipment. It can also be adaptable to a wide range of fitness levels.
Whether you’re starting to run for the very first time or picking it back up after some time this blog is for you.
How to Start Running: A Simple Guide
You might be thinking, "How hard can it be if I’m just running leisurely”? Maybe not that hard but it’s important to keep in mind some tips on how to effectively run and to minimize the risk of injuries. If you’re a more serious runner, these tips still apply and should be followed more specifically.
Key tips to consider:
Footwear for Running
It’s important to wear well fitting and supportive running shoes that work for your feet to reduce pain or injury
You can consult a podiatrist, running specialist or physio for more info
Start very slow and build gradually
Start with walk-run intervals (i.e. 1 min jog, 2 min walk) and increase running time slowly
Think about increasing endurance/time spent running before increasing speed
Couch to 5K programs can be helpful guidelines; please adapt them to be appropriate for you
Warming up and cooling down
Dynamic stretches (leg swings, high knees, butt kicks, dynamic lunges, hip circles) warm up the muscles and joints important for running
Static stretches (calves, hamstrings, quads) help relax muscles and reduce stiffness after running
Importance of cross-training
Can help improve running while reducing injury by building strength and endurance, improving flexibility and mobility etc.
Cross-training activities include: cycling, swimming, elliptical, strength training, yoga, pilates
Hits the aspects that are missed with running and can be done on non-running days and used as active recovery
Strength training can help with injury prevention as it improves stability and reduces stress around joints
Running uses a lot of lower body muscles so this should be the emphasis; however, muscles like the core and back that support the trunk and shoulder/arms are also important given the whole body nature of running
Listen to your body
Mild soreness is normal but if there is pain, optimize rest and modify
Consult a running specialist or physiotherapist if you feel unsure on how to start or progress
Can be helpful to set goals and have guidance along the way
Can minimize the risk of injury by working on weaker aspects before an injury develops or help bounce back after an injury faster
Where to find help if you want to start running again in Toronto
Here at Resilience Physiotherapy, we offer a tailored approach to progressing through your running journey by working on areas for improvement (such as strengthening a specific side of your legs, working on perfecting form like posture, where your foot strikes the ground, length of strides (start small), arm swing etc.)) and identifying and creating a feasible cross-training plan.
We’d love to work with you. Feel free to book a discovery call to get started.
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