You want to take up running, but don't know where to start? Don't panic, you've come to the right place! Running is a simple activity, accessible to all, and excellent for your health. But beware: starting too soon can lead to injury or discouragement. In this article, I'm going to show you how to get off to a good start, enjoy yourself and make running an activity you love.
Start by walking: the essential first step
If you're a complete beginner, the best way to start running is... to walk! Walking is a gentle activity that prepares your muscles, joints and heart for exercise without the risk of injury.
Objective: Walk for 30 minutes, 3 to 4 times a week, for the first two weeks. This will help you build a solid base and get your body used to moving.
Tip: Take advantage of these walking moments to listen to music, a podcast, or simply enjoy the scenery. The aim is to associate the activity with a pleasant moment.
Alternate walking and running
Once walking feels comfortable, it's time to add a few intervals of running. The aim is to run for short periods while continuing to walk to recover.
Sample session:
- 5-minute walk to warm up
- 30 seconds of very light running
- 2-minute walk
- Repeat this cycle for 10 to 20 minutes
Progression: Gradually increase the running time and reduce the walking as you feel more comfortable. For example, go to 1 minute of running for 2 minutes of walking after three weeks.
Find your own rhythm and listen to your body
Don't pressure yourself into running too fast. In the beginning, the important thing is to find a comfortable pace where you can still talk without getting out of breath. This is called "running at conversational pace". Your body needs to adapt gradually to the effort.
Tip: If you feel pain (other than simple fatigue), slow down or stop. Let your body get used to the effort to avoid injury.
Set yourself realistic, progressive goals
To stay motivated, it's important to set yourself small goals. For example, run for 5 minutes without stopping, then 6 minutes the following week. This will enable you to see your progress and stay motivated.
Objective: An excellent first challenge is to run for 20 minutes without interruption after 8 to 10 weeks of training. You don't need to go fast, the main thing is to be able to do it at your own pace.
Equip yourself properly
A good pair of running shoes adapted to your morphology is essential to avoid injury. Choose comfortable clothes that wick away perspiration, especially if you're running in hot or cold weather.
Tip: Go to a specialized store where they can help you choose the shoes that suit you best.
Make running part of your daily routine
The hardest part is often finding the time to run. Plan your sessions in advance, like an important appointment, and try to run 1 or 2 times a week to progress slowly.
Tip: Do it at a time that suits you best (in the morning, at lunchtime, or at the end of the day) and try to make it a habit. The more regular you are, the more you'll enjoy running.
Don't neglect warm-up and cool-down
Before each session, take 5 to 10 minutes to warm up with some mobility movements or brisk walking. This prepares your body for exercise and reduces the risk of injury. After your session, gently stretch/mobilize your joints to promote recovery.
Tip: Drink enough water before and after your session to keep your body well hydrated.
Find pleasure in effort
Finally, remember that the main objective is to have fun. Don't compare yourself to others and go at your own pace. Celebrate every little victory, whether it's an extra minute of running or your first 5 km.
Tip: Take your favorite music with you, run with a friend, or choose nice places to make the experience even more pleasant.
Starting running from scratch is an exciting adventure if you take the time to progress at your own pace. By starting slowly, listening to your body and setting realistic goals, you'll discover the pleasure of running without hurting yourself.
So put on your sneakers and set off for a new version of yourself!
Ready to get started?
