Have you been going on daily walks for years but always dreamed of running? Or were you a runner long ago and wish you could get back into it?

Either way, you’re probably full of questions. As a beginner, you might wonder, how far should you run and how often? Should you do anything special to avoid injuries?

In this blog, your friends at AFAC’s gym in Thornton, Colorado, provide some guidance on how to turn your regular walk into a run you’ll feel great about!

Determine Whether You Should Speak to Your Doctor First

Since running can be a physically intense activity, you want to be sure you’re fit enough to try it. Most people are fine to start running without medical clearance, but schedule an appointment with your doctor to discuss your running program in advance if you have:

A heart condition or have ever suffered a stroke
Any unexplained chest pains at rest or when you exercise
Faint feelings or dizzy spells during exercise
Had an asthma attack requiring immediate medical attention in the last 12 months
Type I or type II diabetes and have had trouble controlling your blood sugar in the last 3 months
Muscle, bone, or joint problems that could be made worse by running
Any other medical conditions that might make it dangerous to participate in running

If you don’t have any of the above health concerns or any others that you feel should be reviewed by your doctor before you begin running, you can get started!

Running on a Treadmill at the Gym vs. Running Outside

One of the first decisions you need to make is, where will you run?

If you’re already using the state-of-the-art treadmills at AFAC gym to get your walking steps in every day, then it’s a no-brainer to continue using a treadmill while you advance into a running program. You can also take some of your runs outside to enjoy the beauty of the outdoors.

It’s worth considering the following pros of running on a treadmill at the gym versus running outside as you decide which one is better for your fitness goals.

Pros of Running on a Treadmill at the Gym

You can control and regulate your running pace.
The belt on a treadmill offers shock absorption, making it easier on the joints compared to running on asphalt or rocky terrain.
The belt on a treadmill has an even surface without rocks, branches, and other debris to trip you or roll your ankle on.
You don’t have to worry about weather or temperature constraints.
It’s convenient to run at the same gym you go to for all your other workouts.
You have easy access to water, bathrooms, electricity, and assistance from the gym staff.
You avoid risks like dehydration, sunburn, heat exhaustion, exposure to cold, running in the dark, traffic, and storms.
You can adjust the incline on a treadmill to train for hilly terrain.
You can stop anytime you want or use the treadmill to pace and push yourself.
While you’re on a treadmill, it’s safe to listen to music or podcasts, watch TV, or even read a book or magazine.

Pros of Running Outside

You can enjoy natural scenery, fresh air, and people watching when you’re running outside.
You can run outside while traveling, and this can be a great way to check out a new place you’re visiting.
You’ll condition your muscles and joints to the varied terrain you’ll encounter during a race.
It’s motivating and encouraging to see how far you’ve run.
You’ll burn more calories when running outside for a couple reasons. First, unlike treadmill running, you have to use more energy to propel yourself forward outside. You’ll also face wind resistance.

Which Is Better – Treadmill or Outdoor Running?

If your sole purpose for running is to achieve your cardiovascular fitness goals, then a treadmill at the gym is probably all you need.

However, if you’re training for a race event, you’ll benefit more from running outside. You can still use a treadmill for race training, but you should limit treadmill use to a maximum of 40% of your overall training.

When all is said and done, where you choose to run is a personal preference. If you prefer to run indoors at the gym, then you’re more likely to stick to your running routine on a treadmill. And, vice versa — if you prefer running outdoors, then that’s what you should do since you’ll commit to what you like and what fits best into your schedule.

Start Slow with Your Running Program at the Gym

When you start running, you don’t have to force yourself to run a 5K on your first day.

Instead, you can introduce intervals of jogging into your regular walking routine. For example, you can walk 30 seconds and the run for a minute. This increases your heart rate and builds endurance so that you can gradually run longer distances.

Is 60 seconds of running too much for you? No problem! Start with 15-second jogging intervals. Continue to increase the duration of your running intervals while decreasing your walking intervals until you’re running the entire time.

You can also design a running routine in 3-week cycles, since psychologists say it takes about 3 weeks to modify a habit. Your ramp-up might look something like this:

First 3 weeks — Run for 20 minutes, 2-3 times per week
Second 3 weeks — Run for 20 minutes, 3-4 times per week
Third 3 weeks — Run for 20 minutes, 2 times per week and then 30 minutes, 2 times per week

Choose the Right Running Shoes and Renew them Regularly

The right running sneakers can make all the difference in the success of your running program. Some sneakers are fine for walking, but don’t provide enough support for higher-intensity activities like running. By wearing appropriate running shoes, you can save yourself from painful injuries.

Go to a local running store or athletic shoe store and speak to the staff. They should be able to advise you on the best running shoes for your needs. Best case scenario, they’ll have an expert on staff who can watch you jog down the street and examine your feet to find a shoe that’s the best fit for your foot type and stride pattern.

Once you’ve found your perfect running shoes, make sure to replace them when you notice any of the following issues:

The tread wears out
The heels run down and become less supportive
The midsole feels soft and easily collapses under pressure
Your toes wear through the toe-box and the shoe fabric tears
One sole is worn differently than the other
You feel increased muscle soreness after running
One or both shoes no longer stands up straight when placed on a flat surface

Generally, you should consider changing your running shoes every 400-500 miles. But, if your running shoes are not showing any of the above signs of wear and tear, you may be able to use them for a little longer.

Keep Up with Your Strength Training Program at the Gym

As you start running, you’ll be increasing the load on your muscles, so make sure you’re adding regular strength training to your gym schedule. You should strength train your entire body 2-3 times per week for best results. As a runner, you’ll also want to focus on your posterior chain (glutes, hamstrings, calves) when strength training. Deadlifts, squats, step-ups, lunges, hack squats, and leg presses are all good options for strengthening your lower body. Many of these exercises will also bolster muscles around your knees which can help prevent injuries to your knee joints when you run.

Pay Attention to Your Cadence and Don’t Overstride

You might be surprised to learn that there’s a relationship between cadence — the number of steps you take per minute — and injury. Studies have shown that an increase in cadence can lead to a reduced load on the hip and knee joints which can prevent common running injuries.

Less experienced runners often run at a slower cadence because they’re trying to overstride. In other words, they think they must take giant steps when they run. This, however, causes you to land too deeply on your heel and can lead to injuries. It’s okay to land on your heels, as long as you don’t overstride.

Ideally, you want to run at a cadence of 160-180 steps per minute. Don’t let these numbers scare you, though — a quicker cadence doesn’t require more effort. You’re just using a shorter stride length. You can actually run faster with less effort when you shorten your stride and increase your cadence.

In addition, as much as you can, keep your hips over your feet. You don’t want your body to be behind your leading foot and you don’t want to widen your stance. Instead, you want your body to be on top of your leading foot.

Keep a 90-Degree Bend in Your Elbows When You Run

While running, loosely cup your hands and keep your elbows at a 90-degree angle. As you swing your arms, you want your hand to cross the top of your shorts or pants. Keeping your hands in this position can help propel you forward.

Set Smart Running Goals at the Gym

As you get more experienced with running, setting goals can help boost your motivation to improve. For example, you can set a goal of running 5 miles per week for 2-3 weeks. Once you can consistently run that distance, increase the goal. A good rule of thumb is to increase your distance by no more than 10% of the previous week’s goal.

Are You Ready to Take the Next Steps Toward Running at AFAC Gym?

If you’re ready to graduate from walking to running, the entire team at AFAC gym is here to support your goals and help you sprint toward the results you’re hoping for. Our team of personal trainers can assist you with tailoring a cardiovascular and strength training program that will complement your running program.

If you’re not a member of AFAC gym but would like more information about our strength training equipment, cardiovascular machines, and packed schedule of fitness classes, please stop by and speak to our team. We’ll give you a tour and show you why we’re the best gym in Thornton, Colorado. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.