Beginner's Guide to Running

If you’re feeling nervous about taking your first steps towards running, you’re in the right place. This is your beginners guide to running, where we break it down into a manageable, gradual, how-to-guide that gets you fast on your feet in no time!

Before you commence running, it’s important to ensure that you have no pre-existing injuries. These could be exacerbated by the sudden increase in load and variation in training. If you are unsure, book in with one of the allied health professionals at RISE to give you an assessment and peace of mind before getting started.

Secondly, ensure you have adequate footwear so your joints can be supported.

Thirdly, take it slow. Let your body become familiar with this new action. Find out what works for you and what doesn’t.

The simplest and most effective way to start your running journey is to alternate between walking and running. Find a flat surface and start by jogging for 1 minute, and then walk for 1 minute. Repeat this 10 times.

Ensure you have a minimum of 1 rest day before you run again. There is no strict guideline for how you should approach your next run. You could repeat what you did above but this time, 12-15 times rather than 10, or you could run for 2 minutes and walk for 4 minutes and repeat 6 times. The options are endless, but the most important thing is to listen to your body. Try not to jump from your first run to running 30 minutes straight as we have to gradually increase our load.

If you feel like there are too many numbers and you want someone to make your mind up for you, the ‘Couch to 5km’ online running resource is a great way to do this. As the name suggests, ‘Couch to 5km’ is a program designed to get you from being on the couch and sedentary to running 5km in 6 weeks. It is not a guideline that has to be followed meticulously, for example if you miss a week or day, try not to be too disheartened, you will get to 5km even if it isn’t within the 6-week time frame.

If you are someone who personally lacks motivation and doesn’t like exercising alone, our Level Up Running classes at RISE provide a smaller group setting that encourages group exercise and interval training for participants at varying stages of fitness. It can be a great way to stay motivated and stay accountable - and have fun while doing so!

The team at RISE are always willing to help you with any questions you have. Have a chat to a team member at the front desk at RISE or send us an email.