Happy Global Running Day!

June 1st was Global Running Day - What better time to start or improve your running! If you’re a new runner, read on for some tips to get started.

Start Small

When you first jump in to running you might feel really excited - you’ve got new shoes and it’s a beautiful day! But don’t head out on your first run and make it a 3 miler. Your body isn’t used to the repetition and impact of running. Ramping up too fast can leave you injured, exhausted, and de-motivated. Instead, take your time and ramp up the miles slowly. We don’t recommend adding more than 10-15% per week.

Run/Walk

If running is intimidating (how can I do that for 30 minutes straight??) allow yourself to walk in between running segments. For example, maybe your first run alternates between 5 minutes of walking and 1 minute of running for 30 minutes. Run 2-3 times per week and gradually increase the time spent running and decrease time spent walking. Before you know it (4-5 weeks) you’ll be running for 30 minutes straight!

Don’t worry about pace until you get to 30 minutes of consistent running. You’re just building a base.

Stretch

Another important injury preventer when ramping up the miles is stretching. Before running, keep stretches dynamic (moving). Some examples are walking lunges, leg swings, and skips. Save the static (non-moving) stretches for after the run. The most important muscles will depend on what’s most sore. Generally, areas of focus will be quads, hamstrings, and hips.

If you’re not quite sure where to start with your running journey, get in touch with us at Accountability Partners and we’ll help you build the right plan!