Running is one of the most accessible sports out there. All you need is a good pair of shoes, comfortable clothes, and an open road or trail ahead of you. However, developing into a strong, lifelong runner takes patience and smart training. Ramping up too quickly can lead to frustrating injuries that derail your progress. Here are some tips for new runners looking to build a running habit.

New Runners Should Focus Consistency Over Intensity

The key to becoming a good runner is consistency. You want to be able to run season after season without getting sidelined by injuries. This means taking a gradual approach to increasing your mileage and intensity. Resist the urge to do too much too soon. Building up slowly over several seasons will pay off in the long run.

New Runners Should Increase Mileage Gradually

When starting out, increase your weekly mileage by no more than 10 percent each week. This “10 percent rule” helps your body adapt to the new stresses and prevents overuse injuries like shin splints or knee pain. Build up to about 40-50 km (25-30 miles) per week before adding speed work or races. Listen to your body and take rest days as needed.

New Runners Should Follow the 80/20 Rule

The 80/20 rule states that 80 percent of your running should be at a low to moderate intensity, with 20 percent at a hard intensity. This training philosophy was popularized by legendary New Zealand running coach Arthur Lydiard and has been validated by research on elite runners. Physiologist Dr. Stephen Seiler found that elite endurance athletes do about 80 percent of their training at low intensities and 20 percent at high intensities. This allows them to build an aerobic base while preventing burnout.


New Runners Should Have Fun!

Most importantly, remember to enjoy the journey. Look for routes and workouts you find fun and rewarding. Many new runners fall into the trap of pushing themselves too hard on every run. But running should not feel like a chore. Maintain variety in your training, run with friends, explore new places, try races from 5ks to marathons. The simple act of running can be immensely rewarding when you approach it with patience and joy.

The path to becoming a lifelong runner is a marathon, not a sprint. Build gradually, listen to your body, and relish the process. With smart training and consistency, you’ll be amazed by the distances you can cover. Now lace up those shoes and hit the road – the open miles await!


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