5 Steps to Becoming a Runner

Young woman awaking up and starting a day of working out.

Many people find peace and solitude when they run. While, others find that they have more energy and motivation. No matter what the outcome is ,running is a great habit to have. It’s a good way to keep a healthy heart and weight.

A good rule of thumb is to start small. Many people make the mistake of starting too fast and they end up injured and discouraged. The best way to start running is to start slow and gradually increase your time, speed and distance.

Step 1:  Start Walking

Start by walking for 20-30 minutes 3 times the first week and 4 times the second week. After this, start to increase you walking to 4 times a week for 30-40 minutes.

Step 2: Start Run/Walking

Once you get the hang of walking for longer periods of time, you can start to add running to your program. During this step, continue to exercise 4 times a week. Start with a 10 minute walking warm up. Then begin a very easy walk/run routine: jog lightly for 1 minute, then walk for 2 minutes. Repeat these intervals for 10-15 minutes, then finish with a 10 minute walking cool down. Continue this step for two weeks or longer if you would like.

Step 3: Run for a little longer

As you become more comfortable running, you’ll be ready to start running for longer periods of time. Continue to exercise 4 times a week, but increase your running to 1 minute and 30 seconds with an equal walking time. Keep this pace and when you’re ready increase your running time to 2 minutes and walking 30 seconds.

Step 4: Repeat

Repeat step 3 for as long as you need. It might seem difficult at first, but it’ll get easier.

Step 5: Take your running to new levels

After a while, you’ll begin to notice that you’re running more than you’re walking. That’s great! Try to gradually increase your running to 30-40 minutes 4 times a week with little to no walking. Of course, if you ever feel discouraged, know that you can always take a walking break when you need one.

Once you can complete a 30-40 minute run, you can complete your first 5k!  Running a 5k is a great way to take your running to the next level. Sign up with the idea of just finishing it and have fun!

You can sign up for our NCHS Trek or Treat 5k HERE.


Sources: zenhabits.net