How To Get Started Running - Safely!

Maybe you’ve always dreamed of running a marathon. Or maybe you just want to run a 5K and challenge yourself. Maybe you want to do it with friends, but you’re just not sure you have what it takes, and you have no idea how to get started. It can be daunting. You go out for a run and 10 seconds in your heart rate is way up and you’re gasping for air. You think, “No way I’ll ever be a runner.”

This is where a lot of people may quit, but this is also where a lot of people start. If you live a sedentary lifestyle, have no background in sports (or it’s been years since playing one), and you can’t remember the last time you ran, then you will most definitely find yourself in this situation if you go out to run.

A couple things to point out. First of all, most people getting started in running go out and run as hard as they can, or close to it. That’s mistake number one. Mistake number two is that they think people who run 5Ks and marathons are running as hard as they can the whole time, and that’s just not true. They may be running as hard as they can to maintain a steady pace for the distance they’re running, but that’s way different than running all out.

We have two energy systems: aerobic and anaerobic. Think of the aerobic system as a tractor trailer that has this massive tank of gas and can go many miles before emptying. Then think of the anaerobic system as a motorcycle that has a really small tank. It can go very fast, but it runs out of fuel quickly. That’s a very basic comparison, but I think you get the idea. The aerobic system is what we want to build, as that’s the system that provides energy for endurance events. Even down to the 1mile event, it’s still mostly aerobic.

When starting out, you have to go slow if you want to go far. Once the endurance and aerobic system are built, then you can start to expand the pace and speed of that aerobic system. Of course, it’s not as simple as two energy systems where if you go a certain pace you’re completely anaerobic and if you slow down to a certain pace then you’re completely aerobic. They intertwine, and building one will help improve the other even if it’s not specifically targeted. But generally, if you’re starting out, you want to go slow. For some it may be a fast walk to start, then a jog, then a steady pace. It can take months to build your aerobic system.

I like to give new runners 8–12 weeks of base training. This is also why most beginner training plans I give new runners start with a walk/jog progression before building toward continuous running. We start with 30 minutes of walk/jog until the whole 30 minutes can be run without stopping, even if it’s a slow jog. From there, we build to an hour of running without stopping before any major structured pace-type workouts are incorporated. We may do some slightly harder efforts at around 20 minutes and some strides when building to the one-hour running mark, but nothing too strenuous.

One reason for the slow build is that your cardiovascular system improves faster than your muscles and tendons. New runners may find they get injured after a few weeks of training, and it’s likely due to too much too fast. Their cardiovascular system improves, so they feel good and add more volume or intensity before the body is ready for it, and that can lead to injury.

The takeaway: if you’re new to running, take it slow—both on your runs and when increasing volume and intensity. Make sure to build a solid base before adding in faster workouts.

If you’re just getting started and want help building your base safely, feel free to reach out. I offer personalized running coaching and would be happy to help you get started and work toward your goals.

You can learn more about my coaching or contact me through my website.