Running has seen an incredible surge in popularity recently, with its simplicity and accessibility attracting millions worldwide.
Social media platforms are buzzing, with the hashtag “running” racking up over 96 million posts on Instagram alone.
In New York City, running clubs are even becoming the new social hotspots, drawing crowds eager to combine fitness with a chance to meet others.
However, running isn’t just about heading out the door and logging miles, especially for those new to the sport or returning after a break.
Experts agree that there are several key factors to keep in mind when starting or resuming a running routine. Here’s how you can start running the right way, based on expert advice.
1. Start Slow and Build Gradually
While the idea of jumping into a 30-minute jog might be tempting, experts suggest taking it slow.
Victoria Sekely, a physical therapist and run coach, advises beginners to start small. Rather than focusing on long runs, aim for consistency with short, easy runs.
Sekely recommends running three times a week for 5-10 minutes per session at a comfortable pace, and then gradually increasing the duration.
“Don’t do too much too soon,” Sekely emphasizes. Building endurance requires patience and regular effort, rather than pushing for long runs from the start.
If you’re returning to running after a break, remember that your body may need time to readjust. Pushing too hard can lead to injury or burnout.
2. Fuel Your Body Properly
Proper nutrition is essential for any runner, and carbohydrates are key to fueling your runs. Amy Goblirsch, a registered dietitian specializing in sports nutrition, stresses the importance of eating before you head out.
Running on an empty stomach can leave you feeling fatigued, affecting both your performance and your energy for the rest of the day.
Start with something small and easy to digest, such as half a banana.
As you become accustomed to eating before exercise, aim to consume 20-30 grams of carbs, like a few graham crackers or a full banana, before shorter runs.
Hydration is equally important—Goblirsch recommends drinking 8-16 ounces of water in small sips before running.
Post-run, refuel with a mix of carbohydrates and protein to replenish energy and support muscle recovery.
If you tend to sweat heavily, pay attention to signs like salty sweat on your clothes or skin, which indicates the need for extra electrolytes like sodium. Products like Gatorade or coconut water can help restore balance.
3. Listen to Your Body and Don’t Overpressure Yourself
Running is physically demanding, but it also takes a toll mentally. Sekely advises runners to be mindful of other aspects of their lives when planning their running routine.
If work or personal commitments are particularly demanding, it might not be the best time to start a rigorous running schedule.
It’s important to be flexible. On busy days, swapping a long run for a short workout, such as lifting weights at home, can still help you stay consistent. Remember, it’s okay if motivation ebbs and flows—what matters most is maintaining a sustainable routine.
Sekely also highlights that motivation won’t always be at its peak. “Don’t expect motivation to be there 100% all the time,” she says. Understanding this can help you stay consistent without feeling discouraged.
4. Prioritize Recovery
Sekely stresses that recovery is just as crucial as the run itself. Sleep, nutrition, and rest days play an integral role in preventing injuries and improving performance. Without proper recovery, your body won’t adapt to the training and could be more prone to injuries.
According to Sekely, elite athletes excel in recovery practices, while recreational runners often overlook them. Rest days, good nutrition, and sleep are essential for allowing your body to repair and get stronger.
5. Make Running Enjoyable
Amid the rise of “hustle culture,” many runners fall into the trap of turning running into another item on their to-do list. However, Sekely believes that running should remain enjoyable to sustain long-term progress. She encourages runners to let go of rigid expectations and avoid comparing themselves to others, especially on social media.
“Running should be fun, and that’s the best way that you’re going to make progress,” Sekely says. Instead of chasing perfection, focus on the joy of running and the satisfaction it brings.
Conclusion: The Balanced Approach to Running
Whether you’re new to running or returning after a break, approaching the sport with patience, proper fueling, and an emphasis on recovery is key to success.
As you build up endurance and find your rhythm, remember to enjoy the journey and listen to your body. Running should not only improve your fitness but also enhance your overall well-being.
References for Authenticity:
- Sekely, Victoria, PT, Run Coach – Interview on the importance of gradual progress and recovery.
- Goblirsch, Amy, RD – Expert advice on fueling and hydration for runners.
- Fortune Magazine – Source of expert insights and recommendations for starting running.
Also read: How to Run a Faster Half Marathon
