The gear is on, you are feeling good after fueling your body right and now you are ready to run. Keep in mind that you are a beginner, and running is not going to be a walk in the park. The simple process of putting one foot in front of the other can be very taxing on the body. As a beginner runner, you must be careful to avoid common running injuries. You must also remember to give running time to grow on you. It is not going to be your favorite past time right away.

Rules to Running: 

Running every day is bad. On average, three to four days of quality running per week is the recommended amount when just starting out. Choose a cross-training method like yoga or swimming that allows you to target different muscles and is on a different surface. This will help give your body a break from the constant pounding. It will also help keep you from finding running too repetitive. This will keep your body less tired and your mind fresh for every run. 

Choose a running buddy. Running with someone else can help motivate you to keep going. If you have a competitive drive, running with someone else can also help push you to run faster and get you out of your comfort zone. 

Make a playlist. If you are running on your own, a killer playlist will help pass time by faster. Choose upbeat songs that get you going. Songs that you may know most or all of the lyrics to can also be helpful to get you through your run. Put enough songs on the playlist to skip through a few. 

Do not be afraid to walk. Some runs are going to be harder than others. It is perfectly OK to stop and walk during a run if something doesn’t feel right. However, do not use walking as a way to make a run easier if you know you can complete the run without it. Walking during a long run is beneficial for keeping a set pace as you run. 

Listen to your body. Taking a day off is a must. Pick a day to rest, and alternate running with yoga or swimming every other day. On some days you can double up on two activities, like yoga and running. By listening to your body, you are able to be cautious when you feel aches or pains. Listening can also prevent getting too worn down too quickly. 

Below is a sample running structure for a training week. Feel free to adjust this as necessary so you’re comfortable with what your body is doing. 

• Sunday: Rest day
• Monday: 3-5 mile run 
• Tuesday: 2 mile run and cross training, such as yoga 
• Wednesday: Swim 1-2 miles
• Thursday: 3-5 mile run 
• Friday: 2 mile run and swimming 
• Saturday: Long run, but make sure not to go over 5 miles initially; work your way up by adding 2 miles a week.  

Give your body time to get acclimated while running. Running is a love-hate sport that requires continuous effort. It is going to be hard on your body at first, just stick it out the first few weeks. It takes four to five weeks to start seeing a transformation in your body, but only a few runs to start seeing improvement.