Five Tips To Jumpstart Your Training

1. Start today — start now, but start easy

• If you’re starting from scratch, begin with a short walk. Walk from home, on a path or trail, or at the local high school track. There is no need to walk for a specific predetermined time. Instead, walk at a comfortable pace until you feel the first hint of fatigue. This could be one (1) minute, 30 minutes, or anything in between.

This first walk serves as the foundation for future training. Wait a day or two, then walk again but this time go for 80% of the duration of the first walk. After another day or two, walk the original duration again. Continue alternating between these two durations until you feel adapted to the effort. At that point, establish a new duration that again ends at the first sign of fatigue.

Pro tip for first-time walkers: stay relatively close to your starting point so you are confident you can comfortably make it back.

• If you are already comfortable walking, start introducing a run–walk combination using your normal walking route or approximately 30 minutes total, whichever is shorter. Instead of only walking, add one (1) minute of easy jogging followed by four minutes of walking. Continue alternating this pattern until the end of your session.

After about three (3) weeks of adapting to this pattern, increase the running portion to two (2) minutes and decrease the walking portion to three minutes. Continue progressing by adding one (1) minute of jogging and subtracting one (1) minute of walking within the five-minute cycle, using roughly three-week adaptation periods, until you are jogging the entire 30 minutes.

Pro tip for progressing from walk to run: alternate run-walk sessions with regular walks in your weekly routine. For example, if you originally walked four times per week, convert walks 1 and 3 into run-walk sessions while keeping walks 2 and 4 as normal walks.

• If you are already comfortable jogging for approximately 30 minutes and want to progress further, begin adding pickups to your routine.

First, ensure your easy runs are actually easy. If you use a watch with a heart rate monitor, aim to stay in Zone 2. If you do not use a monitor, you should be able to carry on a full conversation while running.

After the first five (5) minutes of easy jogging, add a one-minute pickup. A pickup is not a sprint. Instead, gently increase your pace to roughly Zone 3, where you can speak in short sentences but not carry a full conversation. Once your heart rate returns to Zone 2, repeat another pickup. Continue this pattern until finishing with an easy jog to cool down.

• Regardless of your starting point, keep most of your activity at an easy pace where conversation is possible. Easy running builds the aerobic base that supports everything else.

2. Form is royalty

This is not an overstatement, form is the most important part of running. It supersedes nearly every other principle. There is much discussion about the 80/20 rule, heart rate zones, or specialized gear, but none of these matter if the body is not moving efficiently.

Children often run naturally with excellent form, but adults tend to develop habits, especially prolonged sitting, that interfere with the body’s natural mechanics.

• Forefoot strike:
  The most effective running stride uses a forefoot strike, the area of the foot just ahead of the arch but not the toes. Many runners land on their heels, which can increase the likelihood of overuse injuries.

If you are new to running, adopting a forefoot strike may come naturally. However, if you are an experienced runner who heel strikes, transitioning should be done gradually. A sudden change places significant strain on muscles that are not yet conditioned for the movement.

Begin practicing forefoot striking for short intervals of about 30 seconds on a flat surface, then gradually extend the duration. The adjustment timeline varies for everyone, but the key is to progress slowly and avoid rushing the change.

• Knee over forefoot:
  Ideally, the lower leg should be at 90 degrees or slightly less at the moment of ground contact. This position helps reduce stress on the knee joint and prevents the braking effect caused by overstriding.

Overstriding can be difficult to detect while running, but a short cellphone video from the side can quickly reveal your stride mechanics. One of the easiest ways to develop the proper stride is by running up a moderate hill, which naturally shortens the stride and encourages better positioning.

• Center of body mass:
  Keeping your center of body mass over your stride improves balance, reduces fatigue, and increases running efficiency. Once foot strike and leg angle improve, this element often follows naturally.

Depending on the terrain and the individual runner, a slight forward lean may be necessary. This lean should come from the ankles, not the waist, creating a straight line through the body.

Again, a short video can be extremely helpful for visualizing and improving form.

• Gentle arm movement:
  While most form discussions focus on the lower body, the upper body also plays an important role in efficiency.

Many runners swing their arms across their body, exaggerate the motion, or keep their arms too stiff. These habits are unlikely to cause injury but can waste energy.

My philosophy for upper body movement is less is more:

• head level
• shoulders relaxed
• elbows bent around 90 degrees
• hands gently closed with thumb resting on fingertips
• arms rocking lightly to support balance and forward momentum

Nothing more, nothing less.

• Focus on turnover, not stride length:
  Now that you understand the individual elements of running form, bring them together in practice.

There is no need to force a long stride. Professional runners often appear to have long, graceful strides, but those strides are the result of speed and efficiency, not something intentionally forced.

Similarly, some coaches emphasize 180 steps per minute, but this is not a requirement for beginners. Focus on comfortable turnover, proper mechanics, and relaxed movement.

• Walking and running are different:
  Walking uses a heel-to-toe motion with straight arms, while running mechanics are quite different. If you are following the run-walk progression described earlier, you will need to consciously shift between walking form and running form.

3. Consistency is the glue to achieving goals

• Set a goal:
  Establish realistic goals that fit within your existing schedule. You may need to adjust your routine slightly but pick specific days and times to dedicate to exercise.

Maybe it’s 30 minutes at 6:00 a.m. before work, or one hour on Monday, Wednesday, and Friday evenings. Once the times are chosen, block them on your calendar and treat them as non-negotiable commitments.

Of course, life occasionally intervenes—but the rule should always be reschedule, not skip.

• Have a plan and stay the course:
  Consistency often means doing the same simple work repeatedly. For some people, this is the least exciting part of training, but it is also the most important.

Show up for each scheduled session ready to execute the plan. If you miss a workout, simply move on. There is no reason to dwell on one missed session when there are countless future sessions ahead.

The other side of consistency is avoiding the temptation to do too much too soon. Just because you feel great after a 30-minute easy run on a perfect day does not mean it’s time to add long runs, sign up for a marathon, or dramatically increase training volume.

Build gradually and stay patient.

• Focus on today:
  Regardless of your long-term goals or past performances, focus on your current ability and continue progressing from there.

If your long-term goal is to run a marathon but your current runs are capped at 30 minutes, focus on executing those 30 minutes well.

If you once ran a sub-6-minute pace 10K but now run 9-minute training miles, focus on improving gradually while maintaining good form and proper effort levels.

Trying to immediately match past fitness often leads to injury or burnout.

• Life happens:
  Weather, work responsibilities, and family commitments occasionally interrupt training. When interruptions occur, simply choose a specific date to restart and ease back into your routine.

The most common time for injuries is when runners attempt to return too aggressively after a break. Reset expectations and rebuild gradually.

4. Recovery is necessary

• Off days:
  If you are training consistently, recovery must be part of your plan. Many runners overlook the importance of scheduled off days.

For those exercising daily, at least one (1) off day per week is recommended. The specific day is less important than the fact that it exists.

Some runners prefer Sundays off, while others reserve the weekend for longer workouts. Some like Mondays off, while others like to start the week with a “never miss a Monday” mentality. Any of these approaches can work, the key is intentionally scheduling recovery.

• Super-easy sessions:
  The lowest heart rate zone, Zone 1, often called active recovery, helps circulate oxygenated blood throughout the body and supports cellular repair.

A short super-easy run, walk, or bike ride can be a valuable part of a weekly routine. Some runners schedule this the day after a challenging workout, while others use it whenever their body feels fatigued.

However, you schedule it, active recovery should be a regular part of your training plan.

• Stretching, foam rolling, and yoga:
  Research continues to evaluate the benefits of stretching and mobility work, but many athletes find significant value in these practices.

If you are new to mobility work, begin with basic static stretching, holding each stretch for about 30 seconds for the major muscle groups.

Foam rolling provides myofascial release (MFR) but requires some equipment and technique. Start with gentle pressure for about 30 seconds per muscle group. Avoid placing your entire body weight on the roller initially and avoid rolling directly on joints.

For example, roll the sides of your calf and thigh, but not the knee joint.

Yoga can also improve mobility, particularly for runners who spend long hours sitting at desks. A simple routine including cat/cow, child’s pose, knees to chest, open book, thread the needle, and hip-flexor lunges is an excellent starting point.

Spend about 90 seconds per position, coordinating breathing with movement. The full sequence takes roughly ten minutes.

• Sleep:
  Sleep is one of the most overlooked aspects of both recovery and overall health. With so many sleep products and recommendations available, it can be difficult to know what matters most. Here is a simple priority list:
  1. Set a consistent bedtime (for example, 10:00 p.m.)
  2. Dedicate eight hours to the sleep process, even if you do not sleep the entire time
  3. Create a dark, quiet, comfortable environment
  4. Follow a gradual wind-down routine:
     • 3 hours before bed: no food
     • 2 hours before bed: no large amounts of water
     • 1 hour before bed: no screens

5. Have fun

• Go outside: One of my favorite parts of running is getting outside and experiencing nature. There are miles of paved paths through the woods near my house and they provide a perfect place to run without the distractions of traffic or crowds. The sights, sounds, and fresh air make the experience far more enjoyable than staring at a treadmill screen. Whether it’s a quiet neighborhood street, a local park, a dirt trail, or a track at the nearby high school, find a place that makes you look forward to running. The environment matters more than people realize. So wherever you are, take the time to explore and discover your happy running place. Just make sure it’s safe, well-lit if needed, and suitable for your ability level.
  
• Bring a friend: Running does not have to be a solo activity. In fact, sharing the experience with others can make it far more enjoyable and sustainable over time. Invite a friend, coworker, spouse, or family member to join you for a run or walk. Easy runs are perfect for conversation, catching up on life, or simply enjoying each other’s company. Harder workouts can also be more motivating when done with someone who encourages you to push just a little harder. Even if your paces are slightly different, you can still start together, meet back at the same point, or alternate routes. The accountability of knowing someone else is expecting you to show up can be one of the best motivators for consistency.
  
• Join a community: If running partners aren’t readily available, consider joining a local running club, group run, or online running community. Many running stores host weekly group runs that welcome runners of all levels. Being around others who share the same goals can provide encouragement, knowledge, and a sense of belonging. You may also pick up useful tips, discover new running routes, or find training partners for future races.
  
• Smile: This may sound overly simple, but smiling during a run actually helps. A relaxed, positive facial expression can reduce tension in your body and signal to your brain that the effort is manageable. Many experienced runners use this trick when a run becomes challenging. It helps maintain relaxation and reminds you that running is something you get to do, not something you have to do.
  
• Make it a game: Small challenges can make runs feel more engaging. Pick a landmark ahead—a mailbox, tree, stop sign, or trail marker—and gently increase your pace until you reach it. Then settle back into an easy jog. These mini “pickups” break up the monotony of a run and naturally build speed and strength without structured intervals. You can also play other games: count how many dogs you see, explore a new street each run, or try to beat the sunset back home.
  
• Mix up your routes: Running the exact same route every day can eventually feel repetitive. Occasionally take a new street, explore a nearby park, or drive a few minutes to try a different path. New environments stimulate the mind and can make the miles pass more quickly. Variety also introduces gentle terrain changes that can strengthen different muscles.
  
• Celebrate small wins: Progress in running rarely happens overnight. Some days will feel fantastic, others will feel slow or difficult. Celebrate the small victories—your first 10-minute jog without stopping, your first 30-minute run, your first run where the pace felt easier than last week. Recognizing these milestones keeps motivation high and reinforces the habit.
  
• Remember why you started: Whether your reason for running is health, stress relief, fitness, weight management, competition, or simply enjoying time outdoors, reconnect with that purpose regularly. Running should ultimately add value to your life, not become a burden. When you keep the bigger picture in mind, it becomes much easier to lace up your shoes and get out the door.

** There are two things necessary to start a running program:

1. Have a physician verify that you are heart-healthy enough for running.
2. Wear appropriate running shoes that fit properly and support your stride.