The United States is dealing with multiple health crises, including a large majority of the country failing to meet basic guidelines for physical activity. The increasingly sedentary lifestyle of most Americans contributes to other health problems, such as the nation’s obesity crisis. According to the Centers for Disease Control and Prevention (CDC), all Americans should dedicate two days per week to muscle-strengthening activities, plus 150 minutes of moderately intense exercise, such as a brisk, 30-minute walk five days per week. Unfortunately, fewer than one out of every four Americans meets these requirements, which represent the minimum amount of activity youths, adults, and seniors should engage in.
Running is one of the best ways to adhere to CDC recommendations for aerobic exercise. While walking for about 22 minutes per day, seven days per week, can help elevate a person’s overall level of health, running for increasingly longer periods can yield greater health benefits. There are a few steps Americans can take to establish a consistent running routine.
When it comes to any type of exercise, including running, consistency is key, especially for individuals with little to no history of physical activity. A person is better served by completing a quarter-mile jog every other day than committing to a daily two-mile run that they never actually finish. As a general rule, amateur runners should start with short, slow-paced routes and then increase their activity over time.
Similarly, inexperienced runners simply need to get on the road, track, or trail and start moving. Individuals with health concerns or injuries should discuss concerns with a medical professional, but part of the beauty of running is that individuals require nothing more than a comfortable pair of shoes. Planning a comprehensive, months-long routine can be helpful, especially if a person is training for a marathon or a specific milestone, but planning should not get in the way of actually running.
A reasonable starting point for inexperienced runners is to complete three 20-minute runs per week. While running outdoors provides additional health benefits, others may prefer using a treadmill or an indoor track. Some people may need to start by walking, but individuals should gradually increase their speed to a jog while simultaneously upping their workload to 25-minute runs four days per week. If a person feels fatigued at any point during an early run, they could scale back to a jog or walk until they recover their stamina. Similarly, many runners benefit from a run-walk program, such as jogging the straightaways on a track and walking the turns.
As a person starts to establish a consistent routine, they must ensure that they are using proper running technique. Proper technique maximizes physical benefits and mitigates the chances of injury. Technique includes the mechanical movements a person makes while running, as well as effective warmup and cooldown practices. Many online resources, such as runnersworld.com, provide in-depth guides on running technique, though individuals should discuss proper form with experienced runners, trainers, and physicians.
Lastly, novice runners should not confuse overexertion for consistency. A consistent running routine should include rest days. Many of the most common running injuries are caused by exceeding one’s physical limits and lack of rest. These injuries, which range from plantar fasciitis to shin splints, are usually treated with rest and recovery.
