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Learn to Run
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Want to try running but don’t know where to start?

Learning to run isn’t as hard as you think. Follow our tips and tricks to help you get started.


Footwear

Find your perfect fitting running shoe by using the Wet Test:

  1. Step on a piece of coloured paper
  2. Trace your footprint
  3. Results: Choose the one that best represents your footprint

          Normal Arch                            Low Arch                                  High Arch 

    Choose a stability shoe       Choose a motion control           Choose a cushioned Shoe 

                                                                             
  4. Visit a speciality store near you (ex. Running Room) for a proper shoe fitting

 

Nutrition and Hydration

Before Exercise

Time

Snack

Water

1 hour or less before

Fresh Fruit

1 cup/8 oz./250 mL

1 to 2 hours before

Whole Grain Bread or Steel Cut Oats with Yogurt

2 cups/16 oz./500 mL

 

After Exercise

Time

Snack

Water

Within 60 minutes  of finishing

Protein Shake, Cereal with Milk, or Toast with Eggs

2 cups/16 oz./500 mL



Training

  • Running/Interval Training: 3 days a week, running on non-consecutive days
  • Cross Training (Yoga, Weight Training, Swimming, etc.): 2 days a week

 

Example training schedule:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Run 1 min;
Walk 1 min;
Repeat x 12

Rest

Run 2 min;
Walk 1 min;
Repeat x 8

Rest

Strength or
Cross Training

Rest

Run 3 min;
Walk 30 sec
Repeat x 10

 

Top Tips for Beginners

  • ¨Find a running partner/group – having someone to run with enhances the experience of being a runner by providing motivation and advice

  • ¨Sign up for a race – committing to a race will give you the motivation you need to stay on track

  • ¨Track your progress – schedule your workouts into your day like you would other appointments, and keep track of them on a running log or a running app

  • ¨Slow down – don’t worry about speed at first. Make sure your runs are comfortable and enjoyable, and remember: walking breaks aren’t a bad thing!

 

Muscle Soreness

Delayed Onset Muscle Soreness (DOMS) is the uncomfortable next-day feeling that results from using your muscles in a way they aren’t used to. As your muscles adapt to the new stress, the severity of the soreness will decrease.



Click here for a Couch to 5 KM Running Program

Visit our Referral Network of Doctors, Naturopathic Doctors, and Chiropactors 



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