How To Start Running When Out Of Shape

Best Running Shoes for Heel Strike Runners

December 10, 2022

Running is an excellent exercise to get involved in. It’s a wonderful way of losing weight and getting into shape. Plus, running can be incredibly sociable, as it allows you to meet new people through running clubs.

Yet, taking the first steps can be tough, especially if you are not in great shape. But the good news is that it can be quite simple to start running, no matter how out of shape you are.

Simply by starting small, you can become an effective runner.

With our help, you can achieve your fitness goals!

How To Start Running When Out Of Shape

1. Begin Walking

There is no shame in starting from the bottom. Taking responsibility for your fitness is incredibly commendable.

If you are finding it hard to run, it might be worth learning to walk before you can run. Go for walks that are around 30 minutes every day. To improve your fitness, you should try to walk briskly.

The easier this walking becomes, the easier it will be to progress to running.

2. Gradually Increase Your Distance

When you’re starting out, you shouldn’t be ashamed about running for short distances. Over time, you will become more confident as a runner.

Therefore, you can start to slowly increase the distance that you are running. Many people like to run 3 miles a day, but you don’t need to start at this point. Instead, you can gradually reach it.

3. Be Consistent

One of the best pieces of advice that we can give you is to be consistent when running. Instead of going for long runs once a week, you may want to run for roughly 20 minutes only three or four times a week.

As a result, it is better to go for regular short runs as opposed to infrequent long runs. This is because you will create a consistent running schedule.

4. Course Your Progress

Over time, you will progress as a runner. To ensure that you are making progress, you should record your running activity.

There are different ways of tracking your progress, such as recording your weight or measuring how far you are running.

One of the best methods of coursing your progress is to use a treadmill. Alternatively, you can use running apps. Alternatively, you can use fitness trackers, such as a Fitbit

By tracking your progress, you can see how far you’ve come! Therefore, you will be able to motivate yourself when your progress has plateaued.

5. Remain Realistic

It’s a good idea to come up with fitness goals. This is because it gives you something to work toward, thus motivating you to keep up with running.

Though it can be beneficial to push yourself so that you can enhance your fitness, it is best to set realistic goals. If you are out of shape, don’t immediately assume that you will be able to run a marathon. This is because you are just setting yourself up for failure.

6. Alter Your Lifestyle

When you begin running, it’s an excellent idea to change your diet. This is because the energy we need to function comes from our food.

Consequently, you should aim to give your body enough fuel to go for an invigorating run.

Popular foods to eat before running include smoothies, bananas, oatmeal, yoghurt, and energy bars. Boosting your consumption of fruit and vegetables will make you an all-around healthier person.

You should also aim to consume foods that are high in protein. This is because they will not only give your body sufficient energy, but these foods can also help you to gain muscle mass.

Complex carbohydrates are also excellent for extra energy.

7. Pay Attention To Your Body

Running should never make you feel pain. If you have been suffering when running, this is a sign that your body is telling you to stop.

Though it’s normal to feel slightly sore, you shouldn’t be in pain. For instance, you may be finding it difficult to breathe or feeling inflammatory pain. If this is the case, you should pay attention to your body and take a break from running.

8. Opt For High-Quality Running Shoes

There’s nothing worse than running in shoes that simply aren’t suitable for this exercise. Running can be painful for your joints if you try to wear standard shoes.

Most running shoes will cushion your feet, specifically the midsole area. Moreover, they support the arches of your feet.

As a consequence, you are less likely to injure yourself when running in shoes that are designed for exercise.

Though it is beneficial to invest in a whole host of running clothes, such as tights and t-shirts, running shoes are the most essential piece of clothing.

9. Join A Running Group

Running groups are wonderful ways of getting into running. They offer great social opportunities. Therefore, you can meet new people who are also trying to get into better shape.

Plus, these running groups are often supportive environments. Your fellow runner can motivate you to run, thus speeding up your progress.

So be sure to research running groups in your local community.

10. Focus On Your Running Route

Some people enjoy running. Others, not so much! So if you don’t find running to be a fun activity, one way of getting through this exercise is to focus on the route.

For instance, you can use running as a chance to delve into your neighbourhood. You can also run through a scenic route, such as through a beautiful park or alongside a beach.

Taking in the beauty of your environment is a great way to distract yourself during your run. As a result, it will feel as though this time is going much quicker.

Final Thoughts

Running can be a sensational sport to undertake. It provides numerous benefits, such as building muscle, boosting cardiovascular health, and reducing the risk of developing certain diseases.

Taking the first steps on your running journey can be hard, especially if you are out of shape. Yet, by taking advantage of these tips, you can reach your fitness goals in no time!

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FAQ

Not sure how virtual fitness works?

The easiest way to learn is to try Fitwins for yourself! The app is free to download, and you only pay for challenges you take part in, so why not take it for a test drive?

In the meantime, here are the answers to some of our most frequently asked questions about how Fitwins compares to other virtual walking challenges.

No! We believe that flexibility is the key to fitness success, so instead of forcing you to complete a set distance, we let you set your own goal.  This means you can be flexible in how you complete YOUR challenge: so if you are smashing your target, you can raise the bar and aim for more. 

All entries into our challenge will receive a great medal, with a ribbon specific to the challenge type.

For our “iconic challenges”, your ribbon will have a unique design related to the challenge. For our regular monthly challenges, your ribbon will reflect the total distance you covered.

Running and walking ribbons are awarded based on 25, 50, 75, 100, 125, 150, 175 and 200+ miles. Cycling ribbons are for distances of 50km, 100km, 200km, 500km, 1000km, 2000km and 3000km. 

Absolutely! Not only that, but all the distance you’ve covered since the start of the month will count, as the Fitwins App syncs with Strava and logs all activities from the start of the month, regardless of what date you sign up for the challenge. 

If you are hitting the streets with your app activated, verification is completed automatically by sycning with Strava. You can focus on completing your challenge, and we’ll take care of the rest.

If you’re using a treadmill, exercycle or other stationary equipment for some of your challenge, you’ll need to log this manually.

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