A whole article on ‘how to start running’? Really?
Isn’t it as simple as putting on your running shoes and heading out the door for 30 minutes? After all, humans have been running since we lived in caves without any issues, right?
Well, yes and no. As a species, we really are incredibly well suited to running. And as a sport, running is actually very good for us, and not just something invented by physiotherapists so that they could retire to a private island in the Bahamas.
Unfortunately, humans in caves didn’t take a break from running for 15 years so that they could sit on their butts doing compliance work at the local bank, before deciding life had to be more meaningful than this, heading out for a brisk 10k, and pulling a groin muscle.
So yes, we need a whole article on it.
Principles of Running
When it comes to racing in a triathlon, the principles of running are quite simple – to finish the race without vomiting on your running shoes.
To get there, the aim is to implement a running routine that will get you to the finish line in reasonably good spirits and at a speed that’s in line with your goals for the race.
While ‘reasonably good spirits’ doesn’t sound like much of a guiding principle, it’s important to level set expectations ahead of your first race or first season… the run is very likely to suck.
It may suck for the entire distance, or only for the last mile or two, but by the time you reach halfway on the run leg, you’re likely to be tired, chafed, and desperately holding in a fart, while your inner voice constantly tells you how awesome it would be to just, you know, walk a little bit.
In contrast, most of your run training will actually be at an easy pace, so let’s focus on how to get that famous runner’s high during our training plan, in the hope that we can one day get it on race day too.
Get Started with Running
As you start running (or get back into a new running routine) you may be tempted to use pace in your training sessions and with good reason. But for the first few weeks in particular, establishing some basic heart rate zones and then dialing in your endurance training specifically to these zones will bring significant results.
Find Out your Heart Rate Training Zones
The most accurate way to work out heart rate zones is in a lab test environment, but this isn’t practical (or even necessary) as you’re starting out.
At this point, you’re really just looking for a heart rate range, measured in beats per minute, in which to spend running for maximum effect.
The American Council for Exercise has a very simple heart rate zone calculator here, specifically for beginners.
Focus on running within this zone, particularly on your long run and easier runs.
Measuring your Heart Rate
If you have a sports watch or smart watch this is straightforward – simply pick a data screen that prioritizes heart rate before you set off on your run.
Even fancy equipment gets it wrong, so don’t train right up against the top part of your target HR range as your data may be off.
If you don’t have a heart rate monitor, don’t stress – simply press the tips of your first two fingers lightly over your carotid artery as shown. Count for 6 seconds and multiply by 10 to get to beats per minute.
Stop and do this every 5-10 minutes to get a sense of where you’re at.
If this sounds too much like hard work, or you don’t want to run with a watch at all, then there are various subjective ways to measure perceived exertion. A good rule, very simply, is if you feel like you can talk while you are running, then you’re probably in the right zone.
The Run-Walk Method
The run-walk method is one of the best strategies available to you to build up volume sustainably and safely, no matter your current fitness level.
It involves breaking up your run with regular walk breaks – usually at defined intervals (for example, run-walk intervals of four minutes running with walking breaks of one minute).
Brisk walking, of course – you’re dressed head to toe in the latest running gear and don’t want to be passed by the dog walkers on an evening stroll.
Don’t start out running too fast
Many runners embarking on a new running routine pick a race, guess-slash-estimate how fast they want to run in that race, and then start running at that pace from day one, aiming for longer distances at the same pace with each run.
This is a great way to introduce yourself to the concept of overuse injuries.
Experienced runners increasingly recognize that the key to running faster is not tied to how many miles they run at race pace, but rather to how solid their aerobic foundation is.
You may be thinking that this is some kind of absolute beginner’s guide for people who never want to achieve anything in triathlon, but there is tons of research to support that this comes from a significant portion of your runs performed at an easy conversational pace.
Even elite marathon runners spend 85-90% of their training volume in this zone so don’t worry, there’ll be no judgment out there from other runners.
When it’s time to run hard, you will run hard. But as a beginner, those times are only once, maybe twice per week, and for a relatively short duration.
Plan your first running workouts
Before you start planning out your weekly running schedule, here are a few tips to get the most out of your time:
- Make sure you have the right pair of running shoes – more on that below
- Give yourself enough time to get your running muscles warmed up, using dynamic stretches and simple exercises such as butt kicks and leg swings. This is particularly important if you’re planning on running during your lunch break or other confined time.
- Build up your runs per week slowly. You’d ultimately aim for three runs per week as a minimum to enable you to build endurance.
- Think about your nutrition before and after running. You won’t need a high-calorie sports drink for runs under 45 minutes or so but should ensure you’ve eaten a light meal an hour or so beforehand.
Choose Running Shoes and Gear
When choosing the right gear for their running program, new runners should consider the following:
- Find a good pair of running shoes. Your local running store will be equipped to analyze your gait and general running form. Finding the right shoes for you plays an outsized role in injury prevention, particularly for heavier runners and those with mechanical constraints such as flat feet.
- If the weather’s mild, running shorts and a tank top or t-shirt will do, but if you’re training in cold or wet weather then your choice of clothes can make the difference between forming an enjoyable new running habit and abandoning the whole exercise. Depending on your budget, there are clothes for almost any environment.
How To Stay Motivated on your Running Journey
Forming an exercise habit takes time, and even after running has become a habit, motivation can sometimes drop off a cliff.
Here are a few tips to increase your chances of finding that runner’s high week after week.
Increase mileage gradually
Running the same amount every week gets dull fast, and does little to build endurance.
Increasing mileage too quickly however leaves you feeling tired and sore, which makes running a chore.
We go into more detail on progressive training techniques here, but as a general rule of thumb, you should aim to increase your training volume by no more than 10% per week.
Choose your playlist
If you’re lucky enough to train in a place where you don’t need to listen out for approaching cars or angry dogs, then picking music or a podcast to suit your workout can really help distract you from the fact that you’re out running (again).
While you’re finding music to fit your session, consider playlists on Spotify or Amazon Music that source songs of the same beats per minute – very useful if you’re trying to get your cadence up to say 180 BPM on your hard runs.
Just pick the 180 BPM playlist and be prepared for some potentially terrible but helpful tunes.
Find a training buddy
Training alone is often the price of convenience, but if you can join a triathlon club or find like-minded people on a similar running program to train with, motivation benefits on two fronts.
First, you get to chat with someone which helps pass the time. Second, if you don’t make the session, you’ve let your training buddy down and they’ll guilt trip you for weeks afterward. So you may as well go.
Enter fun runs
If there is a running event in your area, sign up! Aligning your long run with a 10k or longer race makes the run mentally much easier to compete. You’ll have other runners around you, crowds cheering, and food and drink on the course.
You can also mix things up by entering races that focus on trail running, where you get the bonus of great scenery on top of all the benefits of a road race.
Trail running is also a very useful way to get in miles with less chance of overuse injuries, as the varied terrain forces you to adjust your gait step by step.
Focus on running form
More on running form here, but from a motivation perspective, keeping your mind engaged on the proper running form can be a useful distraction from the burn in your legs. It can be tricky to do for the entire distance, but on parts of your run that offer little else in the way of distraction, take the chance to move your focus internally.
Prioritize recovery
Every good running program will include recovery sessions and days off. Most runners ignore their programs and start running just a little more, usually because their race is in a few weeks and they’re starting to panic.
Recovery between running workouts is absolutely critical to developing into a more efficient runner, however, so listen to your training plan and stick to those rest days.
A great tip particularly as you build up to longer runs is to split them into two runs on the same day. Your 6-mile (10-ish km) long run can take the format of two 3-mile runs, morning and evening, and still deliver very positive results.
Triathlon-Specific Run Training
There are some specific considerations triathletes should take into account in how we approach training and racing.
The main difference is an obvious one; we’re running alongside biking and swimming. This is actually a huge plus, as cross training is massively beneficial for runners. The leg strength and aerobic fitness you build on the bike will directly benefit your run.
While it’s great that you cross-train, not many runners would do so on race day however, but triathletes have little choice but to run after a bike ride.
Running hard straight off the bike feels slightly weird at best, and downright horrible at worst, but the feeling usually wears off after five to 10 minutes on the run and your muscle groups start to get into something closer to their natural movement.
The best way to mitigate this issue is to practice it in training. Schedule a short run straight after one of your key bike sessions each week. It doesn’t have to be any longer than 10 minutes but should start as soon as possible after you get off the bike to simulate race conditions.
One often overlooked difference between running events and triathlons is that, particularly for longer distances, you’ll find yourself on the run leg of a triathlon later in the day, relative to running events which often start early in the morning.
Depending on where you live, this brings heat into the mix, which again is something you should try and replicate in your training if you can do so safely.
Running to Lose Weight?
Running is a great tool for weight loss (and weight loss can help with more efficient running), as long as you can balance the need to fuel your workouts adequately while still maintaining a calorie deficit.
Planning is key, particularly around meal scheduling relative to your training. Running on a full stomach is never pleasant, so trying to schedule your runs either directly before a main meal or 1-2 hours after is ideal.
If you’re running before a meal, have a healthy snack 20-30 minutes beforehand. Fruit is always a safe bet, as are unprocessed snacks such as date balls.
When running after a meal, aim for a post-run snack. This is a good time to consume a protein-rich snack. Many athletes assume protein is only important after strength training, but you see significant benefits from consuming protein after running too.
And lastly, stay hydrated – drinking water throughout the day will help you feel full.
Lace Up and Head On Out
Running can be intimidating to many people, but we hope that by implementing some of the recommendations in this article, you feel more confident in getting out there.
When it comes to endurance training, running is a quick and simple way to get workouts done. All the gear you need can fit in a backpack, and you can run almost anywhere including on a treadmill if needs be.
So head out there and make a start, and with a bit of patience, you should find yourself running faster and longer than you ever thought possible.
And with a bit of luck, you might even enjoy it! Or hate it a bit less than you thought you would.