How To Start a Running Habit

When it comes to cardio, running is one of the best forms of exercise out there. And in addition to helping you maintain a healthy weight, it comes with a host of benefits for your health and well-being, including improved cardiovascular health, better sleep, reduced stress, and a stronger immune system. And, if you're lucky, you might even experience the much-coveted "runner's high"—a rush of endorphins following a period of extended exercise that many people describe as euphoric. 

All that being said, even die-hard runners will be the first to admit that running isn't always fun. In fact, sometimes it's quite the opposite. What's more, if you're new to the sport, it can be difficult or even intimidating to know how to start running. In this article, we'll cover some running basics that will help you develop a healthy—and hopefully even enjoyable!—running habit. 

Make Sure You're Well Equipped

As with other forms of exercise, having the right supplies can go a long way towards ensuring that your runs are productive and safe. Fortunately, starting to run doesn't have to require a huge monetary investment. The most important item you'll need—and arguably the only non-negotiable piece of equipment on your list—is a good pair of running shoes. 

Running shoes are also a purchase that you'll want to put a little bit of research into, or even consult an expert such as a running coach or associate at a running supply store. Knowing how your foot is shaped and how you run will determine what kind of shoe you need to buy. Buying shoes that don't offer the right kind of support can result in discomfort or even injuries like shin splints and plantar fasciitis. 

Other than running shoes (and, of course, workout clothes), most other forms of equipment are optional. However, in the interest of making your run as comfortable and fun as possible, here are some other items to consider:

• headphones (just make sure that they still allow you to hear traffic and other important noises, particularly if you plan to run in a suburban or urban environment)
• a runner's belt or vest (if you're going to be running along a roadway at night, opt for one with reflective strips)
• headband or hat
• an app or smartwatch that allows you to track your time, mileage, and pace

Don't Be Afraid To Start Slow (Literally)

Everyone's first run will look different, depending on their experience and physical condition. If running for more than a few minutes—or even at all—isn't possible for you, start with walking. As your stamina improves, start to work in short intervals of running. Whether walking or running, experts recommend trying to stay moving for around 30 minutes a day, three times a week. As time goes on, see if you can shorten your walking intervals and increase your running intervals. 

Eventually, the goal is to be running for that entire time, but it's okay if it takes you a while to get there. Focus on making running a regular habit and building the amount of time you can run, then start to think about extending your distance or increasing your pace. If you're a data-driven person, it may help to look around for a running plan to help you train, or to use an app or spreadsheet to track your progress. You might also consider seeing a running coach or personal trainer. 

Stay Motivated

When starting to run, it can be helpful for some people to rely on external motivation to keep them accountable or on track. Consider signing up for a 5K race in your area so that you'll have a defined goal and deadline to work toward. Alternatively, you might find a running buddy at your local gym to introduce a social and/or competitive aspect to your runs. 

Consider Cross Training

From tight IT bands to sore calves, running comes with its own unique set of aches and pains. And, because running is a repetitive motion that mostly utilizes a specific set of muscles, runners may be at risk for weak supporting muscles. Make sure you're stretching before every run, and devote some time on your non-running days to cross training. Yoga and strength training are both great forms of cross training. For help developing a cross training routine that supports your running habit, consider seeing a personal trainer. 

If you're looking to start a running habit, or just need a little boost of motivation for your existing one, come see us at Siegel JCC! The J is a vibrant, inclusive community center with offerings for members of all ages, backgrounds, and faiths. Members enjoy access to our well-equipped fitness center, indoor and outdoor pools, and group exercise classes, while children and teens benefit from a variety of programs from preschool and early childhood care to after-school care and summer camp. Whatever you're looking for, we've got something for you. Contact us today to discuss joining with a membership, or consider donating to support our programs!