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How To Start Running – 5 Tips To Get You Off On The Right Foot

How To Start Running – 5 Tips To Get You Off On The Right Foot

March 1, 2014 |

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Well, it looks like I’ve caught the same illness that I catch this time every year. The weather starts to turn warmer, the days stay sunny longer, and all the snow melts off of my favorite trails. All these things can only mean one thing – running season! Of course with the start of running season comes the increase in running injuries that I see in the clinic. Unfortunately I feel that most of these injuries can be avoided if people were to take the proper precautions when starting a running regimen. For this purpose I’ve chosen to dedicate March as “Running Month“! In addition to the workouts, motivation, recipes, etc that you know and love on T&T I want to throw in a few more posts about keys to healthy running. What better place to start than with the theme “How To Start Running”?!

This is actually a segment that I took on a popular Utah lifestyle show last year. They invited me to come share some tips about how to start running successfully while minimizing the risk of injury. The response was pretty incredible! I’ve developed an entire running program that basically takes you off of your couch (no running whatsoever) to completing an entire 5K in just 9 weeks. Interested? Good! You’ll have to wait until tomorrow for the complete program (wicked teaser, I know!). Until then, though, I hope you find this information useful as you prepare to get this running season off (literally) on the right foot!
 
 
Jared’s 5 Tips to Start Running
 Buy the right pair of shoes: Have you been into a running or athletic store lately and been overwhelmed by the sheer volume of shoe selection? Where do you start? Which ones are right for you? With the myriad of choices this task can seem daunting. Well there’s a reason behind that huge selection of shoes. It’s important to know that not all running shoes are created equally. They are built differently to offer either support or movement where needed depending on your specific running style. Many running stores are very knowledgeable about what type of shoe is best for you and can assist you in proper fitting. Try to go somewhere that will offer you some sort of video analysis or pressure plate fitting when finding your shoes.

Find a running partner: You will be more successful in sticking to a regular running program if you run with someone rather than running alone. Runs are always more entertaining with a partner – you get to push each other to realize your goals! The biggest benefit, though, is that a partner will heighten your commitment. The snooze button becomes much less of a force when you’ve got someone that you know is depending on you.

Sign up for a race: According to my go-to source for races in Utah, http://www.utahrunning.com/calendar there are already TONS races listed between now and then end of the year (I’m sure your state/country/province/territory/settlement/township, etc has a similar website)! Signing up for a race is great way to heighten your commitment and increase your dedication. All of the sudden there’s a little pressure! Signing up for a race is the quickest way to go from lackadaisical “if-I-get-around-to-it” running to setting apart time and dedication to a serious training schedule. Signing up for a race is a great way to get into a schedule with a goal in sight.

Start a running program: The most common problem I see among new runners is inexperience in proper run progression. Many people attempt to progress to quickly; they run too far too fast and end up getting hurt. The quickest way to sideline your running goal is with an injury, be it overuse, improper technique, etc. It’s for this reason that I have come up with a program to guide you in your running progression and ultimately fulfill your goals. In our “Start to Finish” program we take you from no running at all to successfully completing a 5K race in 9 weeks. I don’t want to give too much away, but the key is including 9 weeks of strengthening progression to key muscles in your core and lower legs to help you run 5 kilometers successfully. Interested? I thought you might be! Click here for Tone and Tighten’s “Start to Finish 5k” program!

Strength Training: A vital yet often overlooked part to any running program is strength training. Running is hard! Running requires a lot of strength! Most people who come in to my clinic with a running injury have one thing in common… leg weakness (particularly in the hips). Lack of strength and stability due to muscle weakness results in improper running mechanics and altered stresses on joints. Over time these stresses can lead to irritation, inflammation, pain, and eventually injury. So what’s the solution? If an injury is the quickest way to sideline your running goal then strength training is the quickest way to avoid injury. Unique to the “Start to Finish” program is a detailed strengthening progression during your running experience. I’ve included 9 weeks of strength training to key muscles in you legs, hips, and core to make sure you keep running stronger, longer, and injury free! Again – check out the “Start to Finish 5k” program right here!

 

Starting a new running program does not have to be intimidating. If done correctly it can be both very safe and incredibly effective. Following these tips can enhance your potential and help you to achieve your goals this year!
Interested in some great running workouts?
Click here to be taken to some of my favorites on Tone-and-Tighten.com!
 
Make it happen,
 
Jared

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Filed Under: Advice, Exercise, FAQ, Fitness, For Moms, Running

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