How to start running: our tips for getting started with fun and progressing smoothly!
Lucas PINOS
12 min
Summary
First of all, congratulations! Starting running is a great idea, as beneficial for the body as it is for the mind. But be careful, to avoid injuries, stay motivated and have fun, you have to start off on the right foot. In this guide, we reveal the key steps to getting started with running and progressing smoothly: getting the right equipment , training without rushing and recovering like a pro .
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Best practices for getting started with running
To avoid stressing your body and get the most out of your running sessions , adopt good practices from the start.
Start slowly and progress at your own pace.
The most common mistake is trying to run too fast or for too long from the start. The key to success, as is often the case, is to go gradually:
Alternate walking and running : start, for example, by running for 2 minutes, then walk for 2 minutes, for 20 to 30 minutes.
Increase gradually : Follow the 10% rule by increasing the duration or distance of your outings by a maximum of 10% each week.
Set realistic goals : for example, running for 20 minutes without stopping after two months of regular practice.
Don't rush things. Your body needs time to adjust to this new effort.
Find and embrace your fundamental look
Don't aim for speed at all costs: aim for a basic endurance pace, that is, a speed at which you can run while holding a conversation without getting out of breath.
Whatever your goal, whether it's running for 20 minutes or training for a marathon, you need to be able to do it while maintaining a comfortable breathing and heart rate. Constantly feeling out of breath is neither a sign of progress nor performance.
And that's not what you call having fun! 😉
Follow a simple program to get started
Develop a simple program tailored to your goals. If your goal is to run for 20 minutes continuously without getting out of breath, here's a sample 8-week progressive plan to help you get there smoothly:
Week 1: 1 minute of running, 1 minute of walking, repeat 5 times.
Week 2: 2 minutes of running, 1 minute of walking, 5 times.
Week 3: 3 minutes of running, 1 minute of walking, 5 times.
Week 4: 4 minutes of running, 1 minute of walking, 4 times.
Week 5: 5 minutes of running, 1 minute of walking, 4 times.
Week 6: 7 minutes of running, 1 minute of walking, 3 times.
Week 7: 10 minutes of running, 1 minute of walking, twice.
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Week 8: Run 20 minutes continuously, at your own pace, without worrying about the distance.
This program allows your body to adapt gently. You'll discover the joy of running while avoiding the risk of injury!
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Equip yourself properly
To run comfortably and avoid muscle or joint discomfort, some equipment is essential. 🚰
👉 Running shoes
Your feet deserve the best! Choose shoes designed specifically for running, with good cushioning to protect your joints. Make sure they're suited to your stride (pronation, neutral, or supination) and your body shape. A visit to a specialist store with a qualified advisor will help you find the perfect shoe for you.
Little tip: as the foot tends to swell with exercise, take a size above yours for more comfort!
👉 Breathable clothing
Choose technical clothing that wicks away perspiration and prevents irritation. In winter, adopt the three-layer rule:
A breathable layer to keep skin dry.
An insulating layer to retain heat.
A protective layer against wind or rain.
Also consider gloves and a hat to keep your extremities warm.
🎁 The little extra
A connected watch: to track your progress and monitor your heart rate.
A phone armband: practical for listening to your favorite music or using a running app.
This equipment is not mandatory to start, but it adds a certain comfort and a motivating side to your outings!
Listen to your body
The key to progressing without injury is learning to listen to your body. Feeling a little uncomfortable or unusually tired? Slow down or take an extra day off. Feeling pain? Stop everything and let your body heal.
Your body is your copilot: it sends you valuable signals to help you avoid missteps. So, pay attention to it and adjust your pace according to its needs.
The importance of warming up and stretching
A good warm-up prepares your body for exercise and prevents injuries, while stretching, although often misunderstood, plays an important role in your flexibility.
Why warm up before running?
Warming up prepares your body for effort for a smooth session! It gently activates your muscles , tendons and joints . It boosts blood circulation , reduces the risk of muscle tension and improves your performance. 🔥
Examples of dynamic warm-up exercises
Start with a brisk walk and increase the intensity over 2 to 3 minutes. Then, perform these dynamic exercises for 5 to 10 minutes to activate your muscles and joints:
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Knee raises and heel-to-buttocks : to activate the leg muscles (quadriceps, hamstrings, etc.).
Ankle rotations : to mobilize your joints and avoid discomfort while running.
Tiptoes then toe lifts : activate the calves and anterior tibialis.
Dynamic lunges : to work on your balance and hip mobility.
Stretching: why and when to do it?
Contrary to popular belief, stretching does not prevent muscle soreness and can even worsen micro-muscle injuries if done immediately after exercise.
Their real purpose? To maintain or improve your flexibility . So take the time to stretch during your recovery days to avoid long-term stiffness. Your body—and your future self—will thank you!
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Marine Collagen Powder Formula is a valuable support for runners of all levels. It helps protect joints , maintain their mobility and flexibility . A little boost to fully enjoy your sessions and run without discomfort!
Recovery: The Secret Weapon for Progress
Recovery is just as important as exercise. It's how your body absorbs your progress and prepares for future workouts. Proper recovery is the secret weapon for beginners and pros alike! 💪
Why is recovery so important?
Running, even at a leisurely pace, puts a lot of strain on your muscles and joints. After each run, your body enters " repair mode ": it regenerates and strengthens your muscles and joints to make them more resilient.
A well-conducted recovery:
Limits muscle aches;
Prevents injuries;
Boost your performance in the next session.
So, make it a priority to maximize your progress.
Tips for optimal recovery
Adopt these habits to maximize your recovery:
Hydration : Drink water or electrolyte-rich drinks to replace fluids lost through sweat.
Proper nutrition : After exercise, consume protein to repair your muscles and replenish your reserves.
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Rest (active) : Rest for at least one day between sessions. You can walk or participate in a light yoga session to promote blood circulation and relax your muscles.
Muscle care : A warm bath or a massage with a foam roller will help you relax overused areas.
Light stretching : On non-race days, take 5 to 10 minutes to stretch and maintain flexibility.
Novoma tips to boost your recovery
👉 BCAAs and Whey Isolate , your post-workout superheroes :
BCAAs : These essential amino acids help rebuild muscle fibers while reducing fatigue and muscle soreness.
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Whey Isolate : ultra-rich in quality protein, it helps regenerate your muscles and replenish your energy.
👉 Spirulina , natural energy
This tiny algae is a powerhouse of antioxidants! It protects your cells from oxidative stress, while providing you with essential nutrients to support your energy and recovery. A real boost for your tired muscles.
With these good recovery practices, you will boost your ability to run further, longer, and always with pleasure! 😊
Stay motivated to progress
Staying motivated over the weeks is crucial to maintaining your progress and enjoying running . Here are some simple tips to help you do just that.
Set realistic mini-goals
Set an end goal, like running 10 km non-stop, and break it down into realistic mini-goals. These milestones make your progress tangible and rewarding. 🎯
Plan your sessions
Consistency is key to staying motivated. Plan two to three outings per week, ideally at set times, to make it a habit and avoid excuses.
Choose suitable routes
Start on flat, easily accessible terrain, such as a park or running track. Practice on the same route at first to see your progress more easily. 🗺️
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Treat yourself
Make your workouts enjoyable: run in a park, listen to music, or share the experience with a friend. Once you're comfortable, vary your routes and types of workouts to avoid monotony.
Track your progress
Record your distances and how you feel: Seeing your progress in black and white is a great source of motivation. Reward yourself for each mini-goal you reach to encourage your efforts. 👏🏼
A nice little massage? With pleasure!
The benefits of running
There's nothing better to stay motivated than reminding yourself of the benefits of running, for both body and mind. Whether you're looking to improve your fitness, clear your head, or simply feel a sense of freedom, here's what will convince you to lace up your running shoes.
The physical benefits
Running does wonders for your fitness:
A stronger heart : By stimulating blood circulation and oxygenation, running strengthens the heart and improves your endurance. 🫀
A naturally balanced weight : it burns calories while increasing metabolism, a winning combination for maintaining a healthy weight.
A toned body : it works all your muscles. Legs, glutes, abs, everything is there! And with better posture and coordination as a result.
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Strengthened bones and joints : practiced under good conditions, it helps preserve bone density and joint mobility.
👉 Novoma Tip: Take care of your joints now
Novoma's Marine Collagen and Joint Formula are your best allies for protecting your knees and ankles, which are put under a lot of strain during running. These supplements maintain their flexibility and strength, so you can run with peace of mind for the long haul.
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The benefits for the mind
Running is also an excellent natural boost for the mind:
Anti-stress effect : the famous endorphins, or "happy hormones," ensure you feel a sense of well-being and serenity after each session. Bonus: better sleep and better management of your emotions! 🧠
Mental clarity : better oxygenated, your brain works at full capacity, which promotes your concentration and creativity.
Self-confidence : Achieving goals like running 5 or 10 km builds your self-esteem.
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Disconnect : Whether in the great outdoors or in your neighborhood, running offers a break to refocus and escape from everyday life.
For many, running becomes a real relief valve against the little stresses and lows of everyday life.
An accessible, flexible and economical activity
Running is THE sport without constraints:
👉 No subscription or fancy equipment required, just a pair of shoes and suitable clothing.
👉You run wherever and whenever you want: in a park, a forest, or even in the city. The whole world becomes your playground!
Whether it's to improve your fitness or escape, starting running gives your body and mind energy, well-being, and immense personal satisfaction. To get started with peace of mind, follow our advice: equip yourself well, progress at your own pace, and listen to your body.
And above all, savor every step you take and enjoy running! So, are you ready to put on your running shoes?👟
