Running is a great way to get fit, feel better and even form new relationships with other runners. Starting a new
running habit doesn’t have to be hard — all it takes is a comfortable pair of shoes and a willingness to move a little or a lot, all at your own pace. The Well Guide makes it easy to get started, get inspired and stay on track. Are you
ready? Let’s go!
How to Train
Get ready for runner’s high, race-day excitement and a new-found sense of confidence.
First, Pick a Race
The absolute best way to keep yourself running is to find a race, sign up for it, pay for it and put it on your calendar. A fixed race date will help you stay focused, and keep you on a regular running schedule. A beginner can run any race — you just need to allow enough time to train for it. Pick your distance (see below) and use an online race finder like the Runner’s World Race Finder or the Running USA Race Map to help you find the right race for you.
Running Form
Some people are natural heel-strikers while others tend to lead with their toes. The good news: neither form is inherently better than the other. And you are less likely to become injured if you simply maintain your natural stride. The more you run, the more comfortable that stride will feel and — even better — the more efficient your body will become.
The Run-Walk Method
The Run-Walk Method is a great way for new runners to get started and for experienced runners to improve their race times. The method was pioneered by one of our favorite coaches — the Olympian Jeff Galloway. Contrary to what you might think, the technique doesn’t mean walking when you’re tired; it means taking brief walk breaks when you’re not. You can pick whatever ratio of walking and running that works for you. Some suggested combinations include:
Taking these breaks makes marathon or half-marathon training less grueling and reduces the risk of injury, Mr. Galloway says, because it gives the muscles regular recovery time during a long run.
Some runners don’t like the walk-break method because they believe a race should be run from start to finish, without stopping. If that’s your goal, go for it!
Choose a Training Plan
You can find any number of elaborate training plans online, but we believe in keeping it simple. Here is the basic formula for a great training plan.
- Train three days a week
- Run or run/walk 20 to 30 minutes, two days a week
- Take a longer run or run/walk (40 minutes to an hour) on the weekend
- Rest or cross-train on your off days
- Run at a conversational pace
- Consider taking regular walk-breaks