7 tips to help you develop a running routine

Running is a great form of cardiovascular exercise that can be appropriate for many people, even those who are new to the activity. The basic pieces you need are a pair of shoes and a place to run. From there, you can calibrate your workouts to your fitness level and appetite for running. 

Curious about getting into running or jogging? We spoke with Michael Garrison, PhD, from Hawaii Running Lab and Ron Alford, running coach and president of the Mid-Pacific Road Runners Club, for insights on getting started. As with any form of exercise, be sure to talk to your healthcare provider before you begin to make sure running is appropriate for you.

On many days when you plan to run, your couch or bed can look mighty tempting. Sometimes just leaving the house is the hardest part of exercise. But not every run has to be far or long to benefit your health.

A November 2019 meta-analysis published in the British Journal of Sports Medicine found that any amount of running was‌ ‌associated‌ ‌with‌ ‌a‌ ‌27 percent ‌lower‌ ‌risk‌ ‌of‌ ‌death‌ ‌from‌ ‌all‌ ‌causes‌ ‌for‌ ‌both‌ men and women when‌ ‌compared‌ ‌with‌ ‌no‌ ‌running.‌ Researchers also noted that running‌ ‌was‌ ‌associated‌ ‌with‌ ‌a‌ ‌30 percent‌ ‌lower‌ ‌risk‌ ‌of‌ ‌death‌ ‌from‌ ‌cardiovascular‌ ‌disease‌ ‌and‌ ‌a‌ ‌23 percent‌ ‌lower‌ ‌risk‌ ‌of‌ ‌death‌ ‌from‌ ‌cancer.‌ These health benefits extended to people running less than once per week or less than 50 minutes each week. The findings were based on 14 studies involving 232,149 participants.

Garrison agrees that getting started is the most important thing, especially when you are new to running. “You have to get out the door to go run. Commit to 10 to 15 minutes outside,” he says.

Keep in mind that the U.S. Department of Health and Human Services (DHHS) recommends that people get at least 150 minutes of moderate-intensity aerobic exercise (such as brisk walking) or 75 minutes of vigorous-intensity aerobic exercise (like running) every week. That said, every little bit of movement can count toward your weekly goal.

One of the best ways to stick to a running plan is to work toward a goal. You can sign up for races of varying distance, whether it’s a 5K, 10K, half marathon, or other unique event.

General goals such as, “I want to improve my fitness,” or “I’d like to eventually run a 5K” are often too vague and therefore difficult to achieve. Alford stresses that having a specific goal, like a particular race event, works best.

“Saying, 'I'm going to run a 5K in three months,' is very specific," he says. "Once you've put down your money and made a commitment, you're going to get out there and try to do it.”

You’ve probably seen runners moving impossibly fast. But running doesn't have to be about speed.

“You can run very, very, very slow and still get the health benefits of running,” Alford says. “The difference between walking and running is that in walking, you always have a foot in contact with the ground.” As long as you are momentarily losing contact with the ground, that’s running.

Starting slow isn’t just about speed, though. Many beginners run to the point of exhaustion before stopping. This can increase the chances of injury while making the experience unpleasant. Instead, new runners should start with run/walk intervals to build endurance. Alford gives the following example: “Depending on their fitness level, they might start with say, two minutes of slow jogging, followed by four minutes of walking, then two minutes of slow jogging, followed by four minutes of walking and so on until they've done, say, 30-minutes worth of that and that's their workout for the day.”

Over time, new runners can decrease the amount of time walking in each workout and increase the amount of running. “Depending on where you start, after 10 or 12 weeks, you may not be doing any walking,” says Alford.

“A hard thing to get across to people is that consistency matters,” says Garrison. Running once every few weeks isn’t going to help build endurance. That’s why both Garrison and Alford recommend sticking to a running schedule.

Most running plans are divided into weekly chunks that give either a distance or amount of time to exercise on different days. Each week in a schedule builds off the previous week for increased performance over time. 

“If you're out there three or four times during a week, then you are building on each and every workout, so that you are getting that level of conditioning up and up,” says Alford. There are many free online running plans for beginners. If you need more guidance, look into a local training program or considering hiring a coach if you have the means to do so.

Running isn’t exactly a team sport. Many people prefer to jog solo. But finding a running group or partner can increase your likelihood of sticking with it. “If you have a group or a partner, you're more likely to get out the door because they're waiting on you,” explains Alford.

Many running shoe stores organize group training runs. You can also find teams and informal meet-ups in your area through social media. If you don’t have a training partner or if you prefer solitude on your runs, stay motivated by talking with a friend or loved one about your overall progress. “Just having that accountability partner makes it fun and also helps push you out the door,” says Garrison.

There are a number of organizations that use running as a way to raise funds toward worthy causes. Many nonprofit groups organize charity runs as sources of income. Other groups provide coaching services and ask participants to raise a certain amoutn of money prior to a race. Some families also run as a memorial to loved ones who have passed away. If there is a cause you are passionate about, chances are there is a way to support it through running.

Running for a cause outside of yourself is often a strong driver to stick with it. “When you're running for someone who has cancer, or a sick relative, or in memory of a relative that you loved or cared about, that's an extremely powerful motivation," says Alford.

Pedestrian safety is key whenever you’re exercising outside. Here are a few pointers to stay safe while you run:

• Avoid wearing headphones so that you can hear traffic, cyclists, and other pedestrians.
• Wear reflective clothing in low light so that vehicles can spot you. Consider wearing a head lamp if it’s dark outside, before sunrise and after sunset.
• Tell someone when and where you will be running.
• Carry a cell phone, cash, and ID in case of emergency.
• Always look both ways before crossing a street. Cross with walk signals or at a crosswalk.
• Be aware of your surroundings. Do not assume that cars or other pedestrians can see you.