Starting a running program can be daunting, but its benefits include improved cardiovascular fitness and improved mental well-being. Beginning a running program properly can ensure success and lower the risk of pain and injuries.
1. Start Slowly
Take the time you need to build your fitness and endurance, reduce your risk of injury, and avoid burnout.
Running starts with the first step—walking. Particularly if you’re new to exercise in general, you can start by walking just 10 to 20 minutes at a time. Over time, pick up the pace or switch to a walk-run program. It may take several weeks or months to be ready to run more often.
To avoid overexerting yourself, you can walk and run in equal intervals, such as walking for three minutes, followed by running for three at a time. You might also try running for only five minutes or so at first and then walking the rest of the time.
2. Buy the Right Gear
Choose running shoes that are lightweight and keep your feet stable. Make sure you have comfortable clothing to run in, such as a supportive sports bra.
