How to Create a Running Routine for Beginners
Starting a running routine is an excellent way to improve your fitness, boost your mood, and strengthen your body. Here’s a step-by-step guide from your trusted physical therapy team to help you get started safely and effectively:
1. Set Realistic Goals
Decide why you’re running: to improve fitness, lose weight, or train for an event.
Start small, like completing a 5K in a few months or running for 20 minutes without stopping.
2. Invest in Proper Gear
Choose running shoes that support your feet and fit your gait.
Wear breathable, moisture-wicking clothing for comfort.
3. Warm-Up and Cool Down
Begin with a 5-minute dynamic warm-up, like leg swings, walking lunges, or brisk walking.
After your run, cool down with static stretches, focusing on your calves, hamstrings, and quads.
4. Start Slow and Build Gradually
Use a walk-run approach (1:3 ratio): alternate 1 minute of walking with 3 minutes of running for 20-30 minutes.
Gradually increase your running intervals each week.
Follow the 10% rule: don’t increase your mileage by more than 10% per week.
5. Schedule Rest Days
Rest is essential to prevent injuries and allow your muscles to recover.
Aim for 2-3 running days per week to start, with cross-training (including strength training) and rest days in between.
6. Listen to Your Body
Pay attention to signs of pain or discomfort.
If you experience consistent pain, especially in your knees, ankles, or back, consult a physical therapist.
7. Focus on Form
Keep your back straight, shoulders relaxed, and arms at a 90-degree angle.
Focus on landing softly when running (foot strike position does vary greatly among runners)
8. Stay Hydrated and Eat Well
Drink water before, during, and after your runs.
Fuel your body with a balanced diet to support energy and recovery.
9. Stay Consistent
Set a regular running schedule that works for you, such as mornings, evenings, or weekends.
Consistency is key to building endurance and creating a lasting habit.
10. Seek Professional Guidance
A running analysis can help identify any biomechanical issues or inefficiencies.
Our physical therapists at Sarrica PT can create a personalized plan to help you run safely and effectively.
Need help starting your running routine? Book a session with our team at Sarrica PT today to ensure you’re on the right track! 🏃♂️
