How to Start Running When You’re Out of Shape

How to Start Running When You’re Out of Shape

Woman getting back into running

It can be daunting to start running if you’ve never run before or to get back into running after being sidelined for other reasons, such as an injury. The great news is that getting back into running is achievable with the right plan and some patience. It’s important to start slow to help avoid injury and frustration and be patient with yourself as you begin to build up your fitness and get back into a running routine.

In this post, we’ve highlighted some key tips and tricks to utilize as you start running again to help prevent injuries and get you back into a running routine!

Young man running along the water

How To Start Running: Build Up a Habit

After taking a break from running or if you are getting into running for the first time, it can be difficult to get into the groove of running regularly. One of the most important things to remember is consistency, so setting small goals and taking the process one step at a time is key. If you are getting back into running after taking some time away, try setting a goal of running two 5-kilometre runs in the first week or two to get a sense of how your body feels as you ease back into a running routine. If you’re getting into running for the first time, you can start with shorter run/walk intervals to help condition your body and prevent injuries.

Young woman tying running shoes

Get Enough Rest

One of the most important things to remember, whether you’re getting back into running or trying it out for the first time, is to start off easy and get enough rest. It can be tempting to jump right in and try to run every day but taking rest days is crucial to allow your body time to recover between runs. Taking rest days away from running can be a great way to incorporate things like strength training or stretching. Strength training will help work your quads, glutes, hamstrings, and calves to help your legs go the extra mile, and stretching is a great way to help relieve tension in tight muscles to both prepare and recover from runs.

Young woman working out using rowing machine

Switch Up Your Cardio

Just because you’re getting back into running or are getting into it for the first time doesn’t mean it has to be your sole workout. Working out every day is a great way to help speed up your cardiovascular fitness, but changing up your cardio activity can be a great way to add some versatility to your workout routine and exercise different muscle groups. Instead of opting to run every day, consider trying a different cardio exercise such as rowing or swimming. Other activities such as Pilates, yoga, and weight training can also help strengthen your muscles while still providing you with a great workout!

Whether you’re getting back into running after some time away or are wanting to start running for the first time, it’s important to remember to be patient and gentle with yourself. Ease back into your workout routine to help prevent any injuries and keep yourself from burning out too soon!

 

 

Looking for some other exercises to add to your routine when you’re not running? Contact us today and get paired with one of our expert trainers!



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