Everything you need to know before starting running

Running is one of the most accessible and effective ways to improve cardiovascular health, burn fat, and release tension. It does not require expensive equipment or gym memberships, and can adapt to any lifestyle. However, starting to run without proper planning can cause frustration, fatigue, or even injuries. In this article, we guide you step by step to start safely, progressively, and motivatingly.

Benefits of running

• Improve heart health and circulation.

• Stimulate body fat burning.

• Strengthen the immune system.

• Reduce stress and improve mood.

• Increase overall physical endurance.

How to start running? 

Step 1: Assess your starting point

Before starting, reflect on your current physical condition. If you have been inactive for a while, it is advisable to have a medical check-up and start with active walks. If you already do some physical activity, you can introduce jogging more directly.

Step 2: Choose the right footwear

Investing in quality running shoes is essential to prevent injuries and improve the experience. Look for models with good cushioning, comfortable fit, and design adapted to your foot strike type.

Step 3: Design a progressive plan

A staggered plan is key to avoiding burnout. Example routine for the first 4 weeks:

Week 1 and 2

• 3 days per week

• Alternate 1 min running + 2 min walking, for 20-30 minutes

Weeks 3 and 4

• 3-4 days per week

• Alternate 2-3 min running + 1 min walking, until completing 30-35 minutes

Tip: Do not advance weeks if you feel overloaded. Listening to your body is a priority.

Step 4: Warm up and stretch properly

• Before running: 5-10 minutes of joint mobility and active walking.

• After running: gentle stretches for legs, glutes, and back.

Step 5: Create a motivating habit

• Run with music or podcasts.

• Track your progress with apps (Strava, NRC, Garmin).

• Set realistic goals: running 5 km in 2 months is a good initial target.

• Choose pleasant and safe routes.

Mistakes to avoid when you start running

• Don't run every day: alternate with rest or light exercise.

• Do not ignore persistent pain: it may be a sign of overload.

• Avoid comparing your progress with others.

• Proper hydration and nutrition improve your performance.

Conclusion

Running can become a powerful tool for health, energy, and well-being if introduced with judgment and patience. At Fitness Tech, we accompany you every step of the way, with sports equipment and accessories that enhance your experience as a beginner runner. Explore our online store and gear up to enjoy the journey from the first kilometer.