The Beginner’s Guide to Running (You CAN do it!)

So you’ve always wanted to get into running, but now that we’re settled into fall and winter is just around the corner, you’re tempted to put this goal off until the spring. We totally get it, but fall and winter are actually great times to start running. The cooler weather means you won’t be uncomfortably hot and the running paths will be emptier (think: fewer elite runners passing you as you’re learning to run). Plus, running in rain and snow feels more like an adventure than a work out!

Here at Lose It!, we have a wide variety of runners. Many of us have gone from the “oh no, I don’t run!” types to being able to run a 5K, 10K or even a half! We’re here to give you the tricks and tips that helped us get started:

Let’s say this first: without any training, most people can’t just one day wake up and comfortably go run for 30+ minutes — and that’s OK! While our bodies are built to be able to run (think: cavemen), they need to be conditioned to get used to running. Makes sense, right? Running is great exercise — it uses just about every muscle, and other than a good pair of sneakers, you don’t need any equipment.

The Couch to 5k (C25K) Program is what we recommend as a perfect beginners running program. C25K uses run/walk intervals to slowly condition you from running for 60 seconds at a time to running 5 minutes at a time to, finally, running for 30 minutes.  Your heart rate stays elevated the whole workout, but you build up your endurance (both of your heart & your legs) gradually until you are able to just go out & run without stopping.

In each workout, particularly the earlier ones, C25K brings you to that point of total exhaustion, and then tells you to walk for a bit. Sweet relief. Then it asks you to run again, but the second time you’re thinking, “I did this already — I can do it again!” so you do, and so you get better, faster, more confident, and become a runner.

This 9-week program is a really reasonable way to introduce your body to running. Plus, there are numerous free C25K apps and podcasts which will tell you when to run & when to walk, making the training a lot easier.

Ready to get going with C25K? Here is some of our advice and thoughts to make the transition process from walker to runner more seamless:

1. Get fitted for sneakers. Just about everything about how your muscles react while you run is dictated by the impact caused when your foot hits the ground. It’s crucial that the shoe you run in is appropriate for your foot and for the way you walk/run. You can get fitted for sneakers at any running specialty store and generally, unless things are on sale, should expect to pay at least $80 for a good pair of sneakers. Yes, that’s a lot, but they’ll last you 300-500 miles, and 300-500 painless miles is worth much more than $80! Plus, compared with some fitness classes and gym memberships, $80 is fairly reasonable.
2. Nothing should hurt when you run. Your muscles will feel tired, eventually, but there shouldn’t be any pain. If there is, something isn’t right (and from our experience, it’s probably your shoes). You may have heard conversations about what weight is a healthy weight to run at, and if that’s a concern for you, you should talk to your doctor. If running is painful for you, maybe it’s not your exercise right now, and that’s okay.
3. There is no rush. Listen to your body. While the C25K program is meant to be performed over 9 weeks, you don’t have to move forward every week (your author here spent about 5 weeks on week 4 when she first started running!). You get stronger by easing into things & letting your body adapt to them, not by just forcing yourself to do things before your body is ready. If your muscles are sore, take a day off. It’s more important that you take care of your body than that you strictly follow a running program.
4. Time spent moving is more important than distance moved. When starting out, don’t focus on how far you run. Your heart & muscles know that they are working hard for 30 minutes – they don’t really care how far they’ve made your body travel.  Distance and speed are somewhat relative. Similarly, there’s no use comparing yourself to other runners you see out there – everyone comes to this sport for a different reason and from a different walk of life, so focus on yours.
5. Notice your progress: Following each run, make a mental note of how hard or easy it was, and celebrate when a run that was once hard becomes easier. Yes, this will be hard, but your dedication will pay off and it will become easier! Celebrate those small victories.
6. Dress correctly: It can be tricky to know just what to wear during fall and winter runs, which is why we love this tool from Runner’s World. Just enter the weather conditions and a few other details, and it will tell you what to wear!
7. Have fun! Enjoy yourself during the C25K workouts! When exercise is fun, it’s more effective. Chances are you’ll feel totally awesome & very proud after your runs, as well you should!

Have you done C25K before?—what did you think? Do you have any tips to add for beginners? Let us know by leaving a message on our Facebook page or tweeting us @loseit!