Even though we are heading into the colder months of the year, it’s still a great time to set up a running plan. Whether you’re just starting to run, or you’re a seasoned veteran, starting a new running plan may seem like a challenge, but it doesn’t need to be! The great thing about running is that it can be done anywhere outdoors or inside a fitness facility on a treadmill. Here are 9 tips to starting a successful running plan.
- Set a goal. Every good plan needs an objective. Are you hoping to lose weight, run a race this spring, or just get into a normal running routine? Think about a goal and write it down in a planner or notebook. Writing it down and placing it somewhere you will see it often gives you a visual reminder and provides motivation. Choose a goal you are excited about and comfortable attempting. Keep it reasonable, but don’t be afraid to push yourself. For example, setting a goal to “run your first 5k this spring without walking” is a great goal if you’re just starting to run.
- Divide into smaller goals. Now that you’ve set your goal, it’s time to set a few smaller goals that coincide with your objective. This will help motivate and challenge you while making your plan feel more manageable and attainable.
- Get the right shoes. Footwear is incredibly important for all fitness activities, especially when that activity requires you to be on your feet the whole time. We encourage you to stay away from blindly ordering your shoes online. All feet are different, and it’s important you find the best fit for yours. Head down to a local shoe store and try on running shoes. You will find a wide variety of style, brands, and prices. Find the shoe that best fits your foot and your budget.
- Gear up! Fitness apparel is stylish and practical for physical activity. Standard cotton shirts can be uncomfortable and cause skin irritation when running. Instead, invest in quality fitness apparel that wicks away moisture and stretches with your body movements. Choose fitness clothes that you feel good wearing to help motivate you to put them on and start running!
- Start with an easy schedule. No need to start full-blast! Set up an easy schedule and mix in walking with jogging if you’re new to running. Start your first week by lightly jogging for 3-4 minutes, and walking 1-2 minutes for a total of 20 minutes to get into the swing of things. Do this 4-5 days for the first two weeks, and then gradually increase your time. In the beginning stages, focus on consistency instead of intensity. This will help build your confidence as you start a foundation in your running plan.
- Add light lifting. Although your primary focus is on running, it’s helpful to incorporate light weight lifting and bodyweight exercises into your routine. Squats and lunges will help build lean muscle mass while core exercises will help you tone muscles that may not get used as much while running.
- Step it up. Once you’re comfortable with your routine, take things up a notch. Add time or distance to your runs and start striving for your smaller goals. Push yourself to run a mile without stopping, or add an extra fitness day to your weekly routine.
- Reward yourself. As you hit your goals and fitness milestones, treat yourself with small rewards like new fitness clothes, a new water bottle, or buy that new pair of jeans you’ve been wanting.
- Repeat. Once you start hitting your goals, keep the momentum going by setting new, more challenging goals. After you’ve completed a 5k, try to improve on your time or start training for a 10k!
Getting into a running routine can be an exciting challenge. Set yourself up for success by incorporating these tips into your plan. In addition to exercise and healthy eating, a natural supplement can help you achieve the fitness goals you’re looking to achieve. Look for supplements containing Meratrim® to see weight loss results in as little as two weeks!