Here’s the right way to start running

It’s evident that the sport has piqued people’s curiosity—especially since running is as easy as lacing up your shoes, heading out the door, and hoofing it for a few miles, right? 

Wrong. Because first—whether you’re a newbie looking to give running a try or a former runner looking to get back into it—there are a few things you need to keep in mind. Here are the top five, according to experts. 

Start slow

While starting with a 30-minute jog may seem like the way to go, physical therapist and run coach Victoria Sekely says otherwise.

“If you’re really truly starting from the beginning, you’re going to want to leave the time to slowly build,” Sekely tells Fortune. She recommends going for three runs per week, each five to ten minutes long at an easy effort, and build up from there. Building endurance is more about the frequency of your runs than duration, she says.

“Don’t do too much too soon,” she says.

Similarly, Sekely adds, “If you’ve taken some time off training, don’t just start back where you left off.” Your body does get deconditioned with that time away, so you’re not the same runner you once were. Overdoing it will often lead to burnout or injury, she says.

Consistency is key, she says. As long as you stick with your runs and continue building, you’ll see progress.

“I promise you, it gets easier,” Sekely says.

Fuel up

Good news if you love carbohydrates: They are crucial to anyone who wants to start running.

“Carbs are the body’s main source of energy,” says registered dietitian Amy Goblirsch, who specializes in working with runners.

Goblirsch encourages anyone, no matter how short or long they’re running, to eat something before they run. 

If you’re used to not eating before exercise, Goblirsch advises “training your stomach.” You can start with something small and easily digestible, like half a banana, and work up from there. 

“Think about fueling before a run as giving your body the tools it needs to have the energy to perform,” Goblirsch tells Fortune.

Goblirsch says running on an empty stomach will not only make you feel less energized during your workout, but also the rest of your day. Once your stomach can handle it, Goblirsch advises eating 20 to 30 grams of carbs—something like two or three graham crackers or a banana—15 minutes before shorter runs (30 minutes or less). 

Eating something beforehand will both provide you energy and stabilize your blood sugar levels, which prevents an energy crash, Goblirsch says. Not eating something, on the other hand, can increase muscle tissue breakdown, make the runs feel harder, decrease your overall performance, and increase your risk of injury and illness, she says.

Hydration is just as important as fueling, according to Goblirsch. Ideally, she says, you want to drink 8 to 16 ounces of water before your run. But don’t chug it all down immediately—take small sips as you’re getting ready before you head out the door.

Immediately after your run, you’ll want to refuel with carbs and protein, Goblirsch says. The carbs are crucial to replenish your glycogen stores—your body’s main source of energy—and the protein helps you repair and build muscle.

You’ll also want to note if you’re a “salty sweater,” Goblirsch says, because that may indicate you’ll need extra electrolytes post-run. If you feel or taste salt on your face, or see white crusty salt stains on your clothes, that’s a good indication you’ve lost a lot of sodium. She says electrolyte intake can range from 300 mg to 1000 mg of sodium during and after your run—Gatorade or coconut water, depending on your preference, are good sources. It’s just about paying attention to how much you sweat, while also avoiding signs of electrolyte depletion: cramping, dizziness, and lightheadedness.

Take the pressure off of your runs

Running is hard, physically and mentally. Sekely recommends any athlete, especially runners, think about what else is going on in your life. If you have a lot going on at work or at home during March and April, let’s say, that might not be the time to start an intense training regimen. 

“You can’t do it all,” Sekely says. “You can’t have 10 different goals at once.”

It’s also important to give yourself permission to alter a workout plan based on time constraints—like opting to lift weights in your bedroom rather than go on your usual 45-minute run through the park if it’s easier.

Going easy on yourself can have mental benefits, too, as you try to stay consistent in your new running routine. There may be months where your motivation dwindles and you need to take space from running—and Sekely says that is perfectly normal. In fact, staying aware of how you’re feeling mentally can help you stay incentivized, she says.

“Don’t expect motivation to be there 100% all of the time,” she says. “That’s not realistic.”

Focus just as much on recovery

Sekely says rest is just as important as the training itself, especially if you want to stave off injury and mental and physical burnout. She is a big proponent of not overdoing running, especially for beginners or returning runners, as the quickest path to injury is doing more than your body can handle.

“Recovery means sleeping well, fueling well, taking days off,” Sekely says. “[Make] sure you know the importance of recovery, and then you will see the benefits of your hard work.” 

That rest time is crucial to allowing our bodies to adapt to running as you slowly build endurance. If you skip out on that rest, you might be costing yourself the benefits of your training.

“The biggest difference between elite athletes and recreational runners [is that] elite athletes know how to recover,” Sekely tells Fortune. “Recreational runners often don’t, and they don’t think it’s as important.”

Make running fun

Sekely has seen hustle culture, which typically affects work, bleed into running—and that’s just another pathway to burnout. 

“Running should be fun, and that’s the best way that you’re going to make progress,” Sekely says. She doesn’t believe anyone “should” run; she thinks people should run because they want to.

Another pitfall is fixating on social media comparison, which can have you overthinking pace, distance, and even gear.

Finally, don’t get obsessed. Because just like there’s more to life than work, Sekely says, “You can play many different roles, and I think it’s actually healthy to do that,” Sekely tells Fortune. “There’s more to life than running. It doesn’t have to be all one thing all the time.”

For more on fitness:

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