How to Get Started Running
If you’re new to running, or returning after taking time off, you probably have lots of questions: What to wear? How far to run? How fast? How often? What to eat and drink? And so on. Here, NYRR Coaching Lab coach Gordon Bakoulis answers the most concerns. What are you waiting for?
What should I wear?
Follow the “10 degrees” rule: Dress as though it’s 10 degrees (Fahrenheit) warmer than what the thermometer says. So, if it's 30 degrees, dress for 40 degrees. Running warms you up! As you get fitter and run farther and faster, you’ll be able to dress as if it’s even warmer. Wear light layers that you can remove and tie around your waist. Cover your head and hands on cold days.
Your running shoes should have fewer than 500 miles of wear. Don’t run in tennis, gardening, or casual sports shoes—they lack the support you need to repeatedly land on a hard surface. Visit newbalance.com for the latest New Balance shoes and apparel, and join NYRR or renew your membership for a member discount.
Of course, follow local rules and guidelines for wearing a mask/face covering.
How far should I run?
Think minutes, not miles, and aim for 20–30 minutes of continuous activity for your first few workouts. Unless you’re fit from another aerobic sport, start by alternating 2 minutes of brisk walking and 2 minutes of easy running for those 20–30 minutes. What’s “easy”? You should be able to speak in full sentences. If you feel breathless, ease up.
Should I run every day?
No. Very few runners do, even at the sport’s top levels. Start with every other day (even if you're walk-running), so your body has 48 hours to recover between efforts. You can do something else on the alternate days if you wish, such as cycling, swimming, or a strength workout, but take at least one day a week completely off.
Should I eat before I run?
Most people find they have more energy and better focus for running when they’ve had a snack or small meal about an hour before. Try something light, easy to digest, and familiar—a bagel, a piece of fruit, some raisins or nuts. Try different things to learn what works best for you. Visit Honey Stinger for a variety of healthy pre-run fueling options.
Have some water or other non-alcoholic beverage before you head out, even if you’re not particularly thirsty, to top off your hydration stores, and have more fluids after your run.
What if something hurts?
Most new runners feel some mild muscle soreness, most commonly in the front (quads) and back (hamstrings) of the thighs, and/or in the calves. This soreness is normal and will usually go away a day or two after each run. It will also lessen over time as your muscles adjust to running. If something hurts enough to cause limping, take a couple of days off, gently stretch and massage the area, elevate it, and apply ice (wrapped in a towel, or an ice pack) for 10 minutes, several times a day. If you're still in pain after a week of self-treatment, it's a good idea to seek medical attention. Hospital for Special Surgery offers diagnosis and treatment for a wide variety of running injuries.
One more thing: Running is way more fun if you share it! Even though most of us are running solo these days, we can find camaraderie—and motivation—by joining NYRR Coaching Lab, our virtual program. The next session will be starting in mid-January; registration opens soon. Learn more about all our training offerings.