Running Goals for Beginners
Written by Gentry Shannon
Running as a form of aerobic exercise is a surprisingly divisive topic, splitting people into camps: those who live and die by the treadmill and trail, and those who will only go faster than a walk in the event of a zombie apocalypse. This may be because running has become pleasant for the avid participant, ceasing to merely be a form of exercise. Some even experience a “runner’s high” — a euphoric state caused by the release of endorphins.
Running can be exceedingly demoralizing for a beginner. Side cramps, intense breathing and an inability to run long distances can scare some people off running very early on. Despite these frustrations, there is good news for the novice runner: with consistent training, achievable goals and the right approach, it is possible to increase your stamina and come to love running.
What Are the Benefits of Running?
The possibility of a runner’s high may not be enough of an incentive for everyone. For those skeptics who need a little more convincing, here are four reasons you should consider incorporating running into your exercise regimen.
Running Can Help With Weight Loss
Weight loss is achieved by maintaining a calorie deficit — one must daily lose more calories than one consumes. There are two primary ways to pursue a calorie deficit:
- Dieting to decrease caloric intake
- Exercising to increase calorie loss
Running is a particularly efficient way to lose calories quickly — whether you opt for short, high-intensity sprints or longer, slower-paced runs.
Running Helps Relieve Stress
Although it may not be the first activity that comes to mind, exercise is an excellent option for anyone feeling stressed. It helps refocus the mind, releasing it from the fight-or-flight dilemma that often accompanies stress. Running in particular — especially outside as opposed to a treadmill — can help distract you from the cause of stress and release tension.
Running Can Be Both a Group or an Individual Activity
Running is very adaptable, depending on the participant’s preferences. If you’re social and enjoy group exercises, try running with friends and having a conversation. If you’re more introverted, running allows you to spend time alone and listen to music or an audiobook!
Running Benefits Your Overall Health
Regular exercise is closely connected to the body’s overall well-being. Running, in particular, can improve heart and lung health, build muscle mass, strengthen bones and improve mood. You don’t need to be a professional athlete to experience these health benefits! Though the extent of these benefits may vary with the level of fitness achieved, running even a little is better than nothing!
How To Start Running
Even for those who have been convinced to give running a shot, the learning curve can be massively discouraging. It’s easy to run out of motivation. Thankfully, there’s no need to jump right into the 5k races and long trail runs.
Just Starting Out
For the true novice, it’s essential not to take things too far too fast. Exerting the cardiovascular system beyond its capabilities can be both harmful and discouraging. Focus on a slow and steady approach to improving endurance and speed.
A good approach might be the Run-Walk method. Begin by running for 10–30 seconds and then walking for 1–2 minutes. Repeat this cycle for somewhere between 10–30 minutes of exercise. As you build up stamina, change the ratio to 1–5 minutes of running and 1–2 minutes of walking. Keep increasing the run time and decreasing the rest time, eventually reaching 5–10 minutes of running and only 30 seconds to 1 minute of walking.
A 7-Week Plan: Begin Running
If you’d like a more structured, specific plan that increases stamina week by week, take a look at a plan from Runner’s World. It starts by assuming a comfortability with walking but not running. By the end of the seven weeks — with each week having two rest days — the participant is running in short spurts, alternating with five-minute walking breaks.
A 7-Week Plan: Run a 5K
For those still new to the running world but interested in a challenge, the 5k is often the first distance set as a significant milestone. This structure from Runner’s World makes such a milestone seem realistic to beginners, using small steps over seven weeks to achieve that goal.
The first workout totals 30 minutes — 5 minutes of walking, 20 minutes of alternating running and walking (3 minutes running, 2 minutes walking), followed by a 5-minute cooldown. By the end of the seven weeks, you should be able to run a 5k (i.e., 3.1 miles) without any breaks!
Increase the Speed
Many runners are focused primarily on speed over distance, either because they run sprints or are involved in sports that require immediate bursts of running. This plan from Fleet Feet suggests one repeatable, seven-day approach to speed training. They also touch on general tools for improving speed, such as speed workouts, tempo runs, intervals and hill repeats.
General Running Tips for Beginners
No matter your age, running background or goals, some general pieces of advice can help make running a more pleasant experience for everyone.
Always Maintain Proper Posture
There is a ‘right’ and ‘wrong’ when it comes to bodily form while running. Especially when exhaustion sets in, there is a temptation to begin leaning forward. However, runners must keep their heads up, backs straight and shoulders relaxed and level. Avoid any excess tension in your body by keeping the shoulders back and the hands in an open position.
Don’t Forget To Drink Water!
As crucial as hydration usually is, it becomes even more so when your body loses a significant amount of its water through sweat. Drinking water is vital while running. On particularly long runs — anything over 90 minutes — try to include a sports drink such as Gatorade, which will help replace lost electrolytes and sodium.
Find Ways To Stay Motivated
One of the most difficult parts of running after getting started is maintaining the motivation to continue. Motivation may look different for each person. You may need an accountability partner to hit the treadmill with, or a carefully curated playlist is enough to get you out of bed. Whatever your reason for beginning to run, make sure you continually return to and focus on it throughout your journey.
How To Start Running Again
Setting out on your running journey may seem daunting. However, you should be encouraged by two things:
- The benefits are more than worth your time
- Running is accessible to people at all stages of life and fitness.
Equipped with the above regimens to increase endurance, comfort and speed, you will be on your way to a happier and healthier lifestyle!
