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.


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

  1. Fill a shallow pan or pail with water
  2. Wet the sole (bottom) of your foot
  3. Step on a piece of thick coloured paper
  4. Step off and look down at your footprint
  5. 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 
  6. Visit a speciality store near you (ex. Running Room) for a proper shoe fitting


Nutrition and Hydration

Before Exercise 




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




Within 60 minutes of finishing

Protein Shake, Cereal with Milk, or Toast with Eggs

2 cups/16 oz./500 mL



  • Running, Cycling or Interval Training: 3 days a week, alternating days (i.e. Monday, Wednesday and Friday)
  • Cross Training (to help complement your cardio training routine: 1-2 days a week; i.e., Yoga, Weight Training, Swimming, etc.)


Sample training schedule:

Why is cardiovascular exercise important?

  • Strengthens the heart and lungs
  • Endorphins (“feel-good” chemicals) released into body
  • Reduces health risks
  • Keeps arteries healthy and clear of plaque build-up
  • Helps you manage chronic conditions, like arthritis and diabetes

Top Tips for Beginners

  • Find a running partner/grouphaving someone to run with enhances the experience of being a runner by providing motivation and advice.
  • Sign up for a racecommitting 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 downdon’t worry about speed at first. Make sure your runs are comfortable and enjoyable, and remember: walking breaks aren’t a bad thing!


Delayed Onset Muscle Soreness (DOMS)

This is the achy, uncomfortable feeling that results from using your muscles in a way they aren’t used to. The feeling typically lasts 24-48 hours post-exercises. As your muscles adapt to the new stress and you exercise more frequently, the severity of the soreness will decrease. Try to stretch and gently massage your sore muscles to improve blood flow to the area and help them feel a little better.

Click here for a Couch to 5 KM Running Program

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