Getting Started With a Running Routine

There are many right ways to start a running routine and many wrong ways! This post will just give you some suggestions of possible ways to get started. Also, you may want to read about getting started with an exercise routine if you don’t already have one.

Set one or more long-term goals. My suggestion would be to sign up for a 5K. Don’t wait around to see if you can run far enough by the time the 5K arrives, just sign up. By doing this, you’ll commit yourself to training. If after the 5K you decide that running isn’t for you, move on to something else. If you are already fit, but not a runner, 3 months should be plenty of time to train. If you are not regularly exercising already, you’ll need more time. You may want to start a walking routine and engage in other activities as well. After you feel good enough to add in some running, then you can plan to do a 5K run in 3 months.

Set short-term goals. Decide what you would like to accomplish in the coming week. Each week you will want to come up with new goals. Make sure that they are challenging, yet attainable.

Now that you know what you’re goals are, it is time to begin! If you have not been exercising regularly, start slow with brisk walking or other activities you feel comfortable with. If you have already been active, here is an example of how you can get started!

Here is an example of how you might start to sprinkle jogging/running into your routine slowly to avoid injuries.

Day 1:
Brisk walking 5 minutes
Jog 1 min
Brisk walking 3 min
Jog 1.5 min
Brisk walking 3 min
Jog 2 min
Brisk walking 3 min
Jog 2 min
Brisk walking 5 min
Jog 2 min
Walking 3 min

Day 2:
Weight training

Day 3: Repeat Day 1

Day 4: REST!

Day 5: Weight training

Day 6: Cross-train (bike, walk, elliptical, swim, etc)

Day 7: Repeat Day 1

On subsequent weeks, follow this schedule, but increase your running time. Here is an example:

Brisk walking 5 min
Jog 1 min
Brisk walking 2 min
Jog 1.5 min
Brisk walking 2 min
Jog 2 min
Brisk walking 2 min
Jog 2.5 min
Brisk walking 2 min
Jog 2.5 min
Brisk walking 5 min
Jog 2.5 min
Walk 3-5 min

Each week, lengthen the jogging intervals and even add in some short, fast, running intervals. As you progress, also add in some jogging/running intervals where you just run as long as you can before walking. This is my very simple guide to starting a running routine. I feel that the walk-run technique really helps to ease you into a routine and eventually you will get to point where you can run the entire time.

If you are running outdoors, you will want to clock your run to see how far it is. That way you can be sure that you are covering enough distance to train for your 5K. If you are running on a treadmill, be sure to set your incline at 1% to simulate a flat road outdoors. You may even want to vary your incline for a more realistic “outdoor run”. Do not hold on to the handlebars unless you fear falling off, and in that case I question if you should be on the treadmill. Holding on to the handlebars significantly decreases your effort.