How To Start a Running Program

So, you’ve decided to start a running program. Congrats! You’ve just taken the most important step in the process.

Every runner’s journey begins with a commitment to put one foot in front of the other over and over again. It’s the same whether you’re a world-class marathoner, local 5K racer or neighborhood weekend warrior.

Now, let’s talk about what comes next in the process. To get you up to speed, we turn to sports medicine expert Anne Rex, DO.

10 steps for beginning runners

The first words of advice for beginning runners? Start slowly. Know that building a healthy running program takes time and patience. To use the lingo, it’s more of a marathon than a sprint.

“Anyone can become a runner with some careful planning,” says Dr. Rex.

Here’s where to start.

1. Assess your fitness

Running demands a lot from your body. If you haven’t been exercising regularly, getting a physical exam before logging miles is a good idea.

“It’s always best to speak with your doctor first,” recommends Dr. Rex. “They can ensure that you’re physically capable of beginning a running program and help identify any potential roadblocks.”

Another bonus? Your healthcare provider also may give you your first high-five as a runner for making such a healthy choice.

2. Gear up

When it comes to fitness activities, running isn’t exactly heavy on equipment. But there are a few purchases you should consider to limit injury exposure and make the experience more enjoyable.

Running shoes

An investment in running shoes is an investment in your health. That’s because the wrong pair of shoes for your foot can lead to shin splints, blisters, and a host of aches and pains as you pound out miles.

There are three basic types of running shoes: cushion, stability/neutral and motion control. Many running stores can offer evaluations as to which shoe might work best for you or recommend inserts.

A gait analysis also can help with your decision-making. This simple test by a physical therapist or exercise physiologist can help evaluate your running mechanics to select the best shoe for how you move.

Know this, too: Running shoes aren’t just a one-time purchase. They should be replaced every four to six months or every 300 to 500 miles, whichever comes first.

Running clothes

Wear the right clothes for the right occasion. That’s a motto that applies to many moments in life, including when you head out for a run.

For starters, wearing moisture-wicking clothes can help you feel more comfortable while putting in miles. These special fabrics pull sweat away from your skin to the outer surface of garments, where it can evaporate. That helps regulate body temperature.

The lightweight material is also less likely to stick to your skin and cause friction that leads to chafing, a sworn enemy of all runners. (You really don’t want to experience jogger’s nipple!)

Dressing for the weather is essential, too. Loose-fitting, light-colored clothes are best for running in the hotter months. Wear layers when the temperature turns colder so you can remove a layer (or layers) as your body warms up. Plus, don’t forget a hat and gloves when it’s chilly!

Make sure you’re visible to traffic, too, especially if you’re running routes across streets or include areas on the side of roadways. (That’s why many runners wear bright colors.) Reflective clothing is a must for running if it’s going to be dark outside.

Wearing a supportive sports bra can make all the difference in the world as well. “They’re as important as running shoes when you get started,” says Dr. Rex.

And finally, compression socks may be helpful to combat lower leg pain.

3. Ease into running

You’ve heard the phrase “walk before you run” to describe the process of trying something new, right? Well, the advice fits running in a very literal way.

Dr. Rex notes that most beginning runners do well when they adopt a run-walk program. “Even someone who is aerobically fit can benefit from starting gradually,” she says. “It helps your body adjust to the impact of running.”

So, consider starting your running program by walking at a comfortable pace for 20 to 30 minutes to see how you feel. As you can, walk more briskly. Keep building until you feel ready to run a bit.

At that point, start with one minute of running at a relaxed pace followed by two minutes of walking. Aim to increase your running segment every week by 30 seconds (or more if things are going well).

Eventually, you may get to a point where you can run the entire time with no walking stages. And don’t be surprised if your speed increases.

Plan on running/walking three to four days per week, with break days in between. Your treks don’t have to be the same length each day either. Add a little variation by alternating between shorter and longer runs.

“The concept can be adjusted based on your overall health and fitness level and how you feel,” explains Dr. Rex. “There’s no one single way to start a running program. Make it your own.”

4. Embrace stretching

Getting your body ready for a run starts with warming it up. One of the best ways to do this is through dynamic stretching, which focuses on actively moving joints and muscles you’re about to challenge.

These stretching exercises increase body heat and blood flow to loosen up muscles and tendons, explains Dr. Rex. They also improve flexibility by increasing the range of motion around joints.

“As we get older, the importance of stretching cannot be emphasized enough,” she states.

Just a few minutes of prep ahead of your run can reduce your risk of straining a muscle while sweating out a few miles.

Examples of dynamic stretches ideal for runners include a leg pendulum (swinging each leg back and forth or side to side) and lunges. Ten to 12 repetitions of each stretch can get you ready to go.

After your run, you’ll also want to stretch ­— but in a different way. Static stretching is when you move a joint as far as it can go and then hold it steady for a short period (usually 30 to 90 seconds).

Static stretching can help minimize feelings of soreness or stiffness after a run while also improving your flexibility.

5. Track your progress

You can truly go far with running, as you’ll see if you log your runs.

Taking a few moments after a run to record your time or mileage (or both), plus how you felt, charts your progress over time. Following your improvement — and odds are you WILL see improvement — can be motivating and inspirational.

“It can be nice to see that your body adapts to a running routine and what used to seem hard becomes much easier over time,” encourages Dr. Rex.

Various fitness tracker apps are available to log your runs if you’re into using tech tools. Not a techie? No worries! Go old-school with pen and paper and jot everything out by hand if that’s more your style.

If you’re training for your first race, such as a 5K, tracking can help ensure you’re meeting weekly mileage goals to be fully prepared.

6. Don’t overdo it

Know this as you start a running program: It’s in your DNA. Humans started running around 2 million years ago and haven’t slowed down. You are built to be a runner.

That being said, you’re also not a machine. Bodies break down with excessive wear and tear. The top cause of injuries is trying to do too much too soon, warns Dr. Rex. Avoid the temptation.

“Within sports medicine, we subscribe to the 10% rule to prevent injuries,” she continues. “As you increase your training, do not add more than 10% in mileage or minutes week to week. Set your schedule accordingly and be sure to listen to your body every step of the way.”

Remember to rest, too.

“Rest days help prevent overuse injuries,” she emphasizes. “Taking days off between running days allows the body to heal any initial injuries and let inflammation settle. You should not be having pain on your rest days, either.”

Don’t be hesitant to take an extra day off if you’re sick or overly tired either.

7. Stay hydrated

Running makes you sweat. Given that you have fluid leaking out drop by drop during the activity, it’s very important to get more fluid in to replace what you lost.

Be sure to drink water before, during and after your workout to avoid dehydration, stresses Dr. Rex. How much do you need? Amounts can vary given the temperature and the amount you sweat, but here’s a basic starting point:

• Before your run: Try to drink at least 16 to 20 ounces of fluid one to two hours before your activity. That’ll fill your tank without leaving your belly filled with water sloshing around.
• During your run: Look to consume 6 to 12 ounces of fluid for every 10 to 15 minutes that you’re active. Bring a water bottle long for longer runs or map out a route that includes fountains.
• After your run: Drink another 16 to 24 ounces of water. A sports drink also may be a good option to replace important electrolytes (such as sodium and potassium) lost through sweat.

8. Fuel up

Runners ask a lot from their bodies given the physical demands of putting in miles. At mealtime, it’s time to pay your body back.

A diet that’s higher in carbohydrates is important for runners to provide the energy to keep those legs moving. Carbs fuel your body with glycogen, which is essentially fuel stored in your muscles.

It’s recommended that runners should look to get between 50% and 70% of their calories from carbs. Healthy choices include:

• Whole grains.
• Bread.
• Pasta.
• Milk.
• Legumes.
• Starchy vegetables.

Make sure protein is on the menu, too, to build and maintain muscle strength. Proper hydration also is key. (Learn more about a runner’s diet.)

9. Don’t forget other exercises

Running is great, but it’s not the ONLY physical fitness activity you should do. Incorporating strength training into your routine can help your overall fitness level. Ditto for cycling, swimming or yoga — different exercises that work different muscles.

10. Stay positive

Is starting a running program easy? Not always. As with starting anything new, there may be frustrations as you get going. Your first few out-of-breath moments may crush your spirits a little bit, too.

Know you’re not alone. Every runner feels that way when they start. Consider it part of your initiation into a healthy (yet sweaty) club.

“Mindset is powerful,” says Dr. Rex, “so stay motivated and cheer yourself on.”