Get the right trainers – for you
Schedule a professional running shoe fit so you get the right shoe for you.
Set a goal
Entering a race or having a goal helps to define your training. A race date can give you a deadline and helps provide motivation and commitment.
Find the Right Training Plan – For You
Find a plan that is compatible with your current fitness level. Don’t start above your head.
Start slow
Start by running very slowly or even walk first before running. Keep a pace where you can hold a conversation for at least three months as you develop your running base. Take walk breaks as needed.
Make Running Friends
Running friends will help support your new sport and lifestyle and may help encourage you to train. Meeting up with others for runs makes you accountable too.
Run at Least Three Days a Week
Training plans that are three or four days a week allow you recovery time between runs while still providing enough training stimulus to promote health and fitness benefits.
Cross-Train
Enhance your running by cross-training two days a week. Focus on muscular strength and flexibility activities like weight training, yoga or Pilates rather than aerobic cross-training activities.
Eat Well
Change your diet to support your newfound sport and healthy lifestyle. Eating healthy will help fuel your runs, repair your body, make you feel better and improve your performance.
Hydrate
Increase your water intake when training to ensure you are keeping well hydrated.
Follow the 10 – 20 % rule
Increase mileage or time gradually. Sticking to the 10 to 20% increase rule helps you avoid doing too much, too soon, and too fast. A slow, gradual build reduces the risk of injury.
