I have never been someone that believed they could just “go on a run”. There’s never been a point in my life that I have tried to run consistently and integrate it into my weekly routine. That may have been due to a lack of self-confidence or a general frustration that came with not being able to put my headphones in and run for an entire song. Running seemed like an impossible fear, something I convinced myself I would never be able to do. After losing 44 pounds in 2020, I have just recently started to go on runs for the first time in my life. I currently run twice a week, on Saturday and Sunday mornings at around 7AM. I was able to turn my fear into a regular practice that I actually enjoy!
RELATED: The Best Beaches in Toronto for a Hot Summer Day >>>
Here are some running tips to help you on your journey
Develop A Routine
Getting into running is all about developing a routine that is consistent and maintainable for your individual lifestyle. Looking at your schedule to determine how many days a week you would like to commit to running, and the exact time you will go for your runs, can be very important to your success. I would suggest dedicating one hour of time to account for preparing for the run, a pre and post run stretch, as well as however long you would like to run for.
This achievable commitment to yourself will do strides in holding you accountable and allow you to crush your intermediate goals. Once you feel comfortable with your routine and consistently achieve your weekly goals, you can increase the frequency, intensity, or length of your runs. Try changing these variables one at a time in order to allow your body to adapt to its new challenge.
Start your running journey by listening to your body. If you can’t run for more than 30 seconds at a time, that is perfectly fine. You don’t need to be able to run for 20 minutes to say that you went on a run. As a beginner myself, I personally love intervals of running in-between intervals of walking. You don’t need to exhaust yourself- especially if you’re trying to create a lifestyle change. You won’t want to do something you don’t enjoy so start slow and make running something that you feel excited about!
Here’s a good introductory walk/run template for beginners, or those who are recovering from an injury:
- 5-minute warm up walk
- 5 intervals of the following: 1-minute walk, 1-minute run
- 2 intervals of the following: 45 second walk, 45 second walk (higher intensity)
- 2 intervals of the following: 30 second walk, 30 second run (higher intensity)
- 2 intervals of the following: 90 second walk, 90 second run
- 2 minute walk recovery
- 1-minute jog
- 1-minute run
- 1-minute run (higher intensity)
- 2-minute cool-down walk