By Arthur A. Burley 
You’re a runner, and you want to continue running. How do you pace yourself, and where can you begin?
Don’t worry. You don’t have to worry about getting started. We have the strategies, tips, and training plans to help you stay motivated. We also have training advice if you are ready to run a 5K.
How do I get started?
Running is easy. You only need a pair of running shoes to get out the door. But not so fast.
While you need to have a pair of running sneakers, other essentials can make training easier and more enjoyable. Let’s face the facts, and if you love activity, it’s more likely that you will stick with it.
Buy a pair of good running shoes
Running on the streets requires more than just a pair of Converse or Vans. Shoes that are specifically designed for running will reduce injuries and improve comfort.
It would be best to consider getting fitted at a running specialist store or with a podiatrist to get a pair of shoes. If this is not possible, you can do some research to find the right pair of running shoes for your needs.
Choose comfortable, sweat-wicking clothes
Comfort is the key to clothing. Comfort is key when it comes to clothes. Choose lightweight pants, shorts and shirts that are designed for exercise.
Consider the weather and look for sweat-wicking material. Layers in winter help you stay warm, and you can remove clothes as you need them once you get warmer.
Running socks with cushioning is essential. Look for socks that are “sweat-wicking” and wool socks in winter. Don’t forget to get a supportive sports bra.
Track your progress with technology
Garmin and Fitbit are two examples of fitness and activity trackers that can keep you on track and motivated. These wearable gadgets can track:
- The distance you have run
- How many steps have you taken?
- How many calories have you burned?
- Your running pace
- Your heart rate
Make a running playlist
Listening to your favorite songs while running is a great way to stay inspired. Make a playlist that includes the most motivating music. You can also choose your favorite songs from music apps such as Spotify, Pandora, and Apple Music.
Be careful how you use your headphones. One earbud may be sufficient to keep you alert and informed.
The beginner’s guide for…
When you start a running program, the first priority is to keep it simple. Do not worry about following a complex program.
Your first goal should be to increase confidence and endurance. Steve Stonehouse, NASM CPT and USATF run coach, director for education for STRIDE suggests that you aim for running two to three times per week at an easy-to-moderate pace.
He said, “You can always add techniques such as speed work or tempo runs later on, but for now it’s about getting your body used the work.”
This is an example of a week-at-a glance running schedule for beginners:
Training program for beginners
- Monday: Walk/run 2 miles at a moderate pace using a walk/run method. Run for 1 minute, then walk for 1 min. Run for 90 seconds and walk for one minute for the second mile.
- Tuesday: Emphasis on full-body strength and training
- Wednesday: This is an active rest day. Go for a walk or engage in stretching.
- Thursday: Walk/run 2 miles at a moderate pace using a walk/run method. Try to speed up a little from your last run. Run for 1 minute, then walk for 1 min. Run for 90 seconds and walk for one minute for the second mile.
- Friday: Full-body strength training.
- Saturday: 30-60 minutes of cardio, such as walking or cycling.
- Sunday: Make this an active rest day. Go for a walk or do light yoga and stretching.
You can increase your running distance as you gain strength and endurance. Or, you could add more days to your week. You can choose what is most beneficial for you but take it slow.