Running: How to Start Running from Scratch

Running is a simple and accessible physical activity that offers numerous benefits for physical and mental health. However, starting running from scratch can seem challenging, especially for those who have never practiced this type of exercise. With a structured and consistent approach, anyone can become a runner.

In this article, we share a practical guide to help you start your running journey.

1. Consult a healthcare professional

Before starting any running program, especially if you have a health condition or have been sedentary for a long time, it's important to consult a doctor or other healthcare professional. Ensuring you're physically fit is the first step to a safe experience.

2. Invest in the right equipment

You don't need a large investment to start running, but the right pair of sneakers makes all the difference. Choose running-specific shoes suited to your stride and the terrain you'll be running on. Additionally, lightweight, breathable clothing helps improve comfort.

3. Follow a initiation plan

Start slowly and with a structured approach. Alternate between running and walking, gradually increasing your running time as your endurance improves. For example:

• Week 1 : Walk 2 minutes and run 1 minute for 20 minutes.
• Week 2 : Walk 2 minutes and run 2 minutes for 25 minutes.
• Week 3 : Walk 1 minute and run 3 minutes for 30 minutes.
  Follow this progression pattern until you can run for 20-30 minutes without stopping.

4. Prioritize heating and cooling

A proper warm-up prepares your body for running and reduces the risk of injury. Do light exercises like marching in place, knee raises, and dynamic stretches before you start. At the end of your run, spend 5–10 minutes doing static stretches to loosen your muscles.

5. Listen to your body

It's normal to feel some fatigue or muscle discomfort when you first start, but never ignore intense or persistent pain. Respect your body's rhythm and adjust your training intensity if necessary. Remember that rest is just as important as training to prevent injuries and ensure good recovery.

6. Set realistic goals and celebrate achievements

Set small goals, like running for 10 minutes without stopping or completing your first kilometer. Each achievement is a reason to celebrate your progress and stay motivated.

7. Eat and hydrate properly

Keeping your body hydrated and nourished is essential to sustaining your workouts. Drink water before and after runs and choose a balanced diet rich in carbohydrates, proteins, and healthy fats.

Conclusion

Starting running from scratch is a challenge that can be overcome with patience and consistency. Don't compare yourself to other runners—focus on your progress and the sense of well-being that running brings you. Over time, running will become a pleasurable habit and an integral part of your lifestyle.

Suggested reading:

• Running: 5 essential tips
• Benefits of running for the heart
• Muscle strengthening workouts for runners

Happy racing and good luck on your journey!