Do you want to get started running and kickstart your fitness journey, enjoy the great outdoors, or just train for your next long hiking adventure? Running is one of the most accessible and effective forms of exercise. Whether you’re a complete beginner or returning to it after a break, this guide will help you get started on the right foot.

Why run?

Running offers numerous benefits that extend beyond physical health:

• Cardiovascular Health: Strengthens your heart and lungs.
• Mental Well-being: Reduces stress, anxiety, and depression.
• Weight Management: Burns calories and aids in weight loss.
• Improved Sleep: Promotes better sleep patterns.
• Community: Join local running groups or participate in races to meet like-minded people.

Get Started Running with Essential Gear

Before you start, having the right gear can make a big difference in your comfort and performance:

• Running Shoes: Invest in a good pair of running shoes that provide adequate support and cushioning. Visit a specialty store for a gait analysis to find the best fit for your foot type.
• Comfortable Clothing: Choose moisture-wicking fabrics to keep you dry and comfortable. In colder weather, layer up with breathable, insulating materials.
• Socks: Blister-resistant running socks can prevent discomfort on longer runs.
• Hydration Gear: A water bottle or hydration pack is essential, especially for longer runs.
• Tracking Device: A GPS watch or running app on your smartphone can help you monitor your progress.

Get Started Running

Here’s a step-by-step guide to help you begin your running journey:

1. Start Slow: If you’re new to running, begin with a combination of walking and running. Try a routine like running for 1 minute and walking for 2 minutes, gradually increasing the running intervals over time.
2. Set Goals: Establish realistic and achievable goals, whether it’s running for a certain distance, duration, or completing a 5k race.
3. Warm-Up and Cool Down: Always start with a 5-10 minute warm-up to prepare your muscles and end with a cool-down to prevent injury.
4. Listen to Your Body: Pay attention to how your body feels. If you experience pain (not to be confused with discomfort), it’s okay to take a rest day or seek professional advice.

Training Tips

• Consistency is Key: Aim for regular, consistent runs rather than sporadic, intense sessions.
• Mix It Up: Incorporate a variety of runs, including easy runs, long runs, and interval training, to improve your overall fitness and keep things interesting.
• Strength Training: Include strength exercises in your routine to build muscle, improve endurance, and prevent injuries.
• Stay Hydrated and Nourished: Drink plenty of water and eat a balanced diet to fuel your runs and aid in recovery.

Avoiding Common Mistakes

• Doing Too Much Too Soon: Increase your mileage gradually to avoid injuries.
• Ignoring Pain: Persistent pain can indicate an injury. Rest and consult a healthcare professional if needed.
• Skipping Rest Days: Rest is crucial for recovery and progress. Ensure you have at least one rest day per week.

Motivation and Mindset

• Join a Community: Get started running with others can provide motivation and accountability.
• Track Your Progress: Use a journal or app to log your runs and celebrate your improvements.
• Stay Positive: Focus on the progress you’re making rather than comparing yourself to others.

Running is a fantastic way to improve your fitness, explore the outdoors, and boost your mood. With the right gear, a solid plan, and a positive mindset, you can make running a rewarding and enjoyable part of your life. Remember, every runner starts somewhere, and the most important step is the one you take out the door.

Check out Jeff Galloway’s training guides to get started running: HERE

Checkout our accessories and running gear for adventurers to compliment your next journey!