Starting to Run from Scratch: 5 Essential Steps for Success

The hardest thing about building a running habit is getting started, particularly if you’ve been living a sedentary lifestyle. It’s hard to make time to exercise, to get into the habit, and to maintain motivation. Most novices take the “just do it” approach, lacing up their shoes and going for a run. However, there are certain steps that you cannot skip if you’re starting to run from scratch and want to make it a lifelong habit.

 We’ll share five necessary steps in this article to turn you into a beginner runner and then a regular one.

 

1. Walk before you run.

Missing the walking phase is one of the most common errors novice runners commit. Walking conditions your muscles, bones, and tendons, but running needs gradual adaptation. Without it, you’re likely to get injured, exhausted, or burned out.

 The importance of walking

•         Let your body ease into exercise gradually.
•         Conditions you to have endurance without putting too much stress on you.
•         Reduces the risk of hurt and sore muscles.

 How to begin:

In order to create habits, begin by walking every other day.

Progress to walk-run cycles, for example, one minute running and two minutes walking. Decrease the time you walk and increase the time you run. The key is patience. Your body needs to acclimatize to frequent running.

 

2. Establish Specific Goals and Establish a Habit

You can lose your motivation when you have no specific plan and objective. A goal keeps you focused and provides you with something to move toward.

 

 Goal-setting tips

• Run a minimum of 15 times a month as your exercise frequency
•   Make use of running apps: Nike Run Club and Strava are just two of the apps that provide performance tracking and interactive challenges.
•       Follow Inspiring Runners: Being exposed to the success of others will keep you inspired.

 You’ll stay motivated and accountable if you set small targets, like finishing your first 5K or running for 10 minutes straight.

3. Share Your Accountability Goal

Due to self-doubt or fear of failure, most people don’t wish to share their fitness goals. Yet, social accountability can prove to be an incredible motivator.

Why telling people about your goal is useful, it encourages your determination as more people are aware of your objective. It also offers encouragement and support from family and friends.

 How to share your experience:

•       Inform your family and friends about your running routine.

•    Participate in online forums where you can monitor your progress and get encouragement.
•       Share on social media to remain motivated and share achievements.

•        You’ll be more likely to maintain your habit when you involve other people.

 

4. Establish a Routine Running Schedule

Consistency is one of the biggest challenges to developing a running habit. While an impromptu approach might sound appealing, procrastination is simple when there is no routine.

 How to establish a solid routine:

• Select a running time each day, e.g., 7 AM every day.
• As with any significant appointment, the calendar is managed in advance.

•        Develop a routine of running by getting used to it with your body.
• Running will be an automatic part of your daily life instead of a chore you procrastinate about if you have a good routine.

5. Get Advice from a Running Group or Coach

 It is difficult to begin alone, and help can make a significant impact on your progress. Professional coaching, either through a running club or personal coach, can help you avoid mistakes and progress smoothly.

 Advantages of professional guidance:

•         individualized feedback on technique, stamina, and pace.
•      lower risk of injury through structured training programs.
•       accountability and encouragement from experienced runners.

 How to seek help:

•          Search for running clubs in your locality.
•        Join online forums or coaching groups.
•    For personal training plans, hire a certified running coach.

It will be much simpler to make the transition from a beginner to a confident runner with proper guidance.

 Conclusion: The Start of Your Running Journey

It doesn’t have to be daunting to start again. You will be laying the foundations for success by doing these five things you simply need to do: starting with walking, goal-setting, telling someone of your intention, creating a routine, and taking advice.

Tomorrow’s runner starts today as a walker. Be kind to your progress, take the first step, and most importantly, enjoy yourself!

 What was the hardest for you to begin running? Leave a comment with your thoughts!