Would you like to start running, but wondering how to do it? Are you afraid of cutting corners and not liking it? Here are 5 steps that I recommend before you start the race. Following these 5 steps will go a long way in preventing injury and enjoying the race! If you prefer the video format, watch 5 steps before you start running.
1. Take the Make a more active lifestyle
This questionnaire, formerly called the Physical Activity Readiness Questionnaire, will help you identify the risks of starting physical activity and whether it is necessary to consult a doctor before starting. Ideally, a meeting with a kinesiologist would be preferred, but if this is not possible for you, the questionnaire is a good first step. To download the questionnaire, click here.
2. Choose the right equipment
If you are already active and walk on a regular basis, the equipment you have for walking can probably be used for your first few running sessions. After your first sessions, you may want to consider getting suitable equipment for running, such as breathable clothing and running shoes.
3. Follow a training program
This is probably the most important tip. Why? Without a program, you are likely to be progressing faster than your body is able to absorb. This is because for most of us, cardiovascular capacity develops quickly, while muscles, tendons and bones take longer to adjust. This means that after a few sessions, we often see beginners racing and running too long / too fast. This increases the risk of injury.
If you are looking for one, I suggest you this program that will take you to run 30 minutes in 36 sessions.
4. Determine why you want to run
It is important to identify the reason why you want to start the race. It might change over time, but I often suggest writing it down for fulfill the intention.
Are there better reasons to run? Obviously, all reasons are good to be physically active, but it seems that intrinsic motivations for physical activity contribute to maintaining the habit.
5. Identify in advance the obstacles you will encounter
You are probably able to identify the problems you are going to have in advance. For example, you might tend to be too tired at the end of the day to go for a run. I therefore suggest that you think of solutions in advance, such as going for a run at the start of the day or at noon.
Finally, when you start, take it slow. To get an idea of how many kilometers to run at the start, check out our article: how many kilometers should you run in your first week of training?
Would you like to go further and start running with confidence? We have written a complete ebook on the subject. To download it, click here.
