Running: How to Safely Get Started
By Farhana Rahman
In Part 2 of our series on running, we break down how to safely get into running.
All too often, I’ve seen patients decide to get active and running is the first step. A couple of weeks and an injury later, running seems less appealing and fitness plans are shelved for a little longer
How to get started
Here’s some starter tips which I’ve adapted from a great piece by Selene Yeager at Runner’s World. Please see the link below for the full article.
1. Start by walking regularly on a routine basis
2. Then add in running to your workout – gradually – and titrate up the time spent running vs walking per workout. Start low and work up slowly.
3. Run at a pace where you can speak in full sentences.
Disclaimer -number 3 may raise some eyebrows but who cares? Channel your inner Phoebe and have fun!
4. Start and end every workout with 5 minutes of walking.
5. Start running 3 days a week and build up as your fitness improves.
Selene Yeager recommends a walk-run cycle as follows, alternating the following run/walk ratios for 30 minutes.
Week 1: Two minutes running/four minutes walking
Week 2: Three minutes running/three minutes walking
Week 3: Four minutes running/two minutes walking
Week 4: Five minutes running/three minutes walking
Week5: Seven minutes running/three minutes walking
Week 6: Eight minutes running/two minutes walking
Week 7: Nine minutes running/one minute walking
Week 8: Thirteen minutes running/two minutes walking
Week 9: Fourteen minutes running/one minute walking
Week 10: Run the whole workout!
Don’t forget to warm up/cool down
Warm ups can include stretches, lunges, side lunge. Cool downs can include walking for 5 minutes
SELENE YEAGER. Runner’s World. April 12, 2010. How To Get Started as a Runner.