How do I start my running program?

Samson Sequeira

Starting a running program requires careful planning and a gradual approach to build endurance and prevent injuries. Begin with a realistic goal, such as running for a set duration rather than focusing on speed or distance. If you're new to running, consider alternating between walking and jogging to ease into the activity. Invest in quality running shoes that provide the right support for your feet to minimize the risk of discomfort or strain. Additionally, include a proper warm-up routine consisting of dynamic stretches to loosen muscles and improve flexibility. As you progress, track your runs using a fitness app or journal to monitor improvements and stay motivated.

Consistency is key in developing a successful running habit. Aim for regular runs, gradually increasing the duration and intensity over time. Listen to your body and allow for rest days to prevent overexertion, which could lead to burnout or injury. Consider joining a local running group or participating in events to stay inspired and build a sense of community. Hydration and nutrition play crucial roles in sustaining energy levels, so ensure you're fueling your body with balanced meals and adequate water intake. Most importantly, make running enjoyable—find scenic routes, curate an energizing playlist, or set personal challenges to keep yourself engaged. With patience and persistence, running can become a rewarding part of your fitness journey.

Samson Sequeira

Chief Coach - Run India Run

Experience of 35 years in the field of Athletics.