How to get started with running
Want to start running? Begin with walking, alternate walking and running, stay at a pace where you can talk, and be regular. The most important thing is not to go fast: it is not to stop.
A beginner's first goal is neither to run fast nor to run far: it is to develop a taste for regularity.
Starting to run is simple… as long as you do not try to go too fast. Here are the basics for getting off to a good start.
Take stock before you begin
If you have not done any sport for a long time, are over 40, have heart problems, high blood pressure or diabetes, or feel unusual pain or breathlessness, talk to your doctor before you start. They can advise you, and sometimes suggest a check-up.
Start with walking
Brisk walking prepares the heart, the muscles and above all the tendons and bones, which adapt more slowly. A few weeks of regular walking is an excellent way in.
Alternate walking and running
Then it is time to alternate. For example:
- weeks 1 and 2: 1 minute running, 2 minutes walking, repeated 8 times;
- weeks 3 and 4: 2 minutes running, 2 minutes walking, 7 times;
- then gradually lengthen the running phases… until you can run for 20 to 30 minutes in one go.
Three sessions a week, with a rest day in between, is ideal for progress.
Run slowly… really slowly
The most common mistake is starting too fast. You should be able to talk while running. If you are so out of breath that you cannot say a sentence, slow down or walk. Health benefits appear with moderate activity: you do not need to suffer to improve.
The little extras that change everything
- Warm up: 5 minutes of brisk walking before running.
- Good shoes suited to your feet, tried on in a shop if possible.
- A motivating goal: a charity race in a few months' time, for example (see our events).
- Running with others: it is easier, safer and much more fun!
And above all: a little activity every day rather than a lot from time to time. A large study even showed that 5 to 10 minutes of running a day is already associated with a longer life expectancy (read our article).
Sources
- World Health Organization, guidelines on physical activity and sedentary behaviour, 2020, who.int.
- Assurance Maladie (French national health insurance), advice on taking up physical activity again, ameli.fr.
- Lee D.-C. et al., "Leisure-time running reduces all-cause and cardiovascular mortality risk", Journal of the American College of Cardiology, 2014. See on PubMed
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