How to Start Running

Do you remember the first time you went for a run? I mean like a hobby. By choice. As an adult. I sure do… And it reminded me (and my whole body) that like any fitness activity, you probably shouldn’t jump in the deep end. Let me tell you about my first run… and what I now share with want-to-be runners so they can start running and be able to walk the next day! 

 My First Run

About twelve-ish years ago, I decided to join my next door neighbour on her runs. I worked out with a group of people who were serious runners (more serious than I actually realized), so I was keen to start too. I thought running with my neighbour would be great! It’s convenient, has built-in accountability, and I thought it would be easy to add running to my life. After all, I was teaching a dozen classes a week at the gym – everything from spin classes, to body sculpt, and high impact aerobics. Cardio? I was ready. 

Well. I was VERY wrong about that. And yes, I can hear all of you seasoned runners laughing at how naive I was. We ran 3km on that first run. It was very hilly, but not very long. I had to work hard to stay on pace with my friend, and it was far from easy – but I wasn’t going to let her know it! I proudly finished my first run. 

But then… the aftermath! I still remember that it was a Saturday morning that I laced up my sneakers to start running. I know, because we had chores and yard work to do for the rest of the day; and shortly after we got back from the run, my legs seized up. Stairs were now my enemy. 

I made sure my friend didn’t see me struggling (oh, my pride!), but my husband got great pleasure telling her anyway. I bet they had a good laugh about how “fit Melissa can barely sit down without help”. After hobbling around for the weekend, I had to climb onto the spin bike Monday morning to teach a class. And – hooray! – it helped to loosen me up. 

Before You Start Running: What I Wish I’d Known

Just remembering my first run makes me cringe at all of the things I did wrong that first day. For one, I wish that I’d thought to do Pilates when I got back home. I was very new to Pilates back then, and didn’t fully realize the benefits. But now, with that 20/20 hindsight vision, I know that a short Pilates routine would have helped me stretch and mobilize those tight post-run muscles. 

So, with more than a decade of running under my belt and experience as a run-leader, (yes, I laced up my sneakers again!), I have a handful of tips to help you start running and avoid my mistakes. Like going too fast,too far, too soon. 

Start Running – The Smart Way

Don’t be like past-Melissa! Start running with these tips, and still enjoy walking up the stairs afterward.

1. Get fitted with a good pair of running shoes. Your feet and joints will thank you for it.
2. Clothing should be comfortable and breathable. I use the rule of dressing as if it’s 10° C warmer. So if it’s 10°C, I dress for 20°. 
3. Start with shorter runs and listen to your body if you need to walk. Your first runs might be more walking than running – and that’s okay!
4. Warm up by walking for a few minutes before you start to run.
5. Pace yourself. Learning to pace yourself is a challenge, and lots of seasoned runners still have a difficult time with it. Your pace will vary depending on how far you want to run. For example, if you want to run 3km, but find you are out of breath and exhausted after 1km, you are running too fast. It’s about getting better at running for you – not against others.  
6. Start running two or three times a week. You may find that’s all you ever need to run if you are doing other forms of cardio as well. I like to run four times a week at the most. As soon as I run five, I tend to get injured.
7. Include Pilates, yoga and strength training into your weekly routine. I recommend strength training two or three times a week, plus the same amount of Pilates or yoga. But in the beginning? Be kind to yourself! Taking on running plus all of the other “parts” can be overwhelming, making you more likely to quit altogether. Start with one strength and one Pilates workout a week, and build on that. 
8. Be consistent! Stopping and starting won’t get you very far. But even the slowest runner will get further faster by getting out for their run (or walk) regularly, and working on their strength & mobility (stretching). 

My Best Tip

Again, I want you to learn from my mistakes – and my best tip when you start running is to keep balance in mind. No, I’m not talking about standing on one foot, nor about life-balance. I mean the balance within our bodies: strength/mobility balance from one side of the body to another, between muscle groups, and our joints. Running is a whole-body exercise, and injuries are much more likely when something is out of balance. 

I’m not perfect, and at times I don’t practice what I preach – such as this past year. And boy, I am regretting it! 

This past year, I’ve been practicing Pilates consistently, but I’ve let my strength training slide. I’d worked hard to build my strength up, but let it go through the pandemic. Big mistake! Because at the same time, I ramped up my running.

The result was a big discrepancy in strength from one side of my body to the other. This imbalance led to poor running mechanics, then tightness in one leg, and finally, a painful heel injury. The repetitive nature of running forced the injury faster than if I hadn’t been running so often, but it would have shown up eventually nonetheless. 

Read More: How to Deal with Running Aches & Pains

There’s nothing like excruciating pain (and I have a high tolerance to pain), and having to get your butt in gear to not only alleviate the pain, but rectify the imbalance that caused it in the first place. My husband jokes that right now I’m doing rehab on steroids. But it’s working! And when I skip a day, the pain comes right back. I don’t want pain, but I do want to run. 

Lesson learned (again). Our bodies are beautiful machines that work best when we treat them well; and maintaining strength and mobility are essential to keep things moving smoothly.