Tips for Beginning Runners

You’re a runner – you just don’t know it yet!

Soon you’ll be enjoying the endorphins, leaner muscles mass, stronger lungs, and the physical power that result from regular runs. Follow these tips to get started:

Start Small

Building endurance takes time. No matter what your ultimate goal is, begin by running a few kilometers per session and gradually increase your distance every second week.

Run / Walk

Add walk breaks into your run to help save energy and minimize muscle fatigue. As your fitness improves, schedule your walk breaks less frequently. For example:

Week 1: run 1 minute / walk 1 minute (repeat 15X)
Week 5: run 5 minutes / walk 1 minute (repeat 5X)
Week 10: run 10 minutes / walk 1 minute (repeat 3X)

Shoes

An excellent pair of shoes can make all the difference in how you enjoy your run and avoid injury. Staff at your local running store can help you find the right fit and support for your feet.

Prioritize Nutrition

Running burns a lot of calories, but that’s no excuse for overindulging or loading up on refined carbs. Your diet fuels your run and recovery, so eat wholesome, nutrient dense foods to stay strong and energized.

Set Goals

Goals provide focus and a way to measure your progress. Set long and short term goals that are realistic. If your long-term end goal is to run this year’s 5 Km Terry Fox Run, make it your short term goal to complete three to four 30 minute runs per week.

Run With a Group

When your motivation dips, a running group can help keep you going. Not only will you be accountable for showing up, but you’ll have other runners to chat with to help distract you from your efforts and offer encouragement and support.

Believe in Yourself

Running takes physical and mental strength. Believe that you will reach your goals and you will.

Are you running the Terry Fox Run this September 20th? If so, let us know how you do.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.