Becoming a runner can be very daunting, despite running being a hobby with a very low barrier to entry. At Fit2Run, we believe everyone is a runner and the first step is figuring out what kind. Here are a few important steps to take to get you off to the races.
- Get your gear
- Find performance methods
- Have a plan
Get Your Gear
A common misconception amongst a lot of beginners is that you can run in any shoe, its just running. That is a dangerous mindset to have as running in the wrong shoes can lead to discomfort and injury. When looking for your first pair of running shoes, it is important to know what you need in your footwear. Whether you have a flat foot or a high arch, your footwear needs will change. Find your nearest Fit2Run store to try the one-of-a-kind Fit Experience. The Fit Experience provides you with exact measurements and metrics, 3D models, gait analysis, and expert footwear recommendation. Getting the right gear for you is the first successful step to begin your running journey.
Running Improvement Methods
Going from couch to 5K is a very difficult feat. It is an unreal expectation to have for yourself to find success without any experience. Starting at ground 0 is common and you will see improvement after each run. Following methods like the Run/Walk method or the 5,4,3,2,1 running method will drastically improve your speed and endurance.
The run walk method is a beginner's best friend when it comes to building endurance. The run/walk method is an interval based training practice that combines periods of intense aerobic running interrupted by a period of walking to give runners a chance to recover and get their breath back. This method gets the body used to high intensity activity that can be increased the more your body gets used to continuous running.
The 5,4,3,2,1 method is a variation of the run/walk method that starts with a five minute running interval, followed by a 1-2 minute walk, then a 4 minute running interval, followed by a 1-2 minute walk, continuing down to a 1 minute running interval each spread out by that 1-2 minute walking period. The goal is to increase your speed with each interval, to improve your speed, lactate threshold, and upper-level aerobic capacity.
Have a running plan
The biggest issue that beginner runners face is consistency. Making running a part of your routine and a habit ensures consistency. Seamlessly adding a run into your schedule is not easy but attaching a run to a stalwart period of your day can help build that consistency, for example going on a run before checking the mail or walking the dog . Following the 10% rule is important as well to improving your performance and introduce you to running. The 10% rule says you should not increase your workload more than 10% from one week to the next. This means, if you are running 20 miles this week, you should not run more than 22 miles the next week. This prevents overuse issues like shin splints, which are difficult to recover from, and prevents injuries.
Another way to keep yourself engaged and consistent is join a run club. This is a good way to get your weekly miles in, be social with peers, friends, or members of the community, and keeps you accountable. Finding consistency is key
As mentioned before, we believe everyone is a runner and are here for you every step of the way on your running journey. Come visit a Fit2Run for your footwear, join the Fit2Run community and we can't wait to see your reach your race goals!
