"From Zero to Runner: Your No-Stress Guide to Getting Started"

Starting a running habit can feel intimidating at first, but with the right approach, it can become something you genuinely enjoy (yes, even if you "hate" running right now 😅). Here are some practical and beginner-friendly tips to help you get started:

🧢 1. Start with Walk-Run Intervals

Don’t try to run a full mile right out of the gate. Use a walk-run method like:

1 minute running / 2 minutes walking (repeat for 20–30 minutes) Gradually increase your run time and decrease your walk time each week.

👟 2. Invest in Good Running Shoes

Visit a running store for a proper fit. A pair of supportive, well-fitted shoes makes a huge difference in comfort and injury prevention. I highly recommend Fleet Feet in Minneapolis, as they take time to fit you for the shoe that is ideal for YOU, and if you buy them and hate them, they will let you exchange them for a different pair!

🗓️ 3. Follow a Simple Plan

A structured beginner plan like those offered on many popular apps is an okay place to start for some people.

However, a BETTER option is hiring a running coach, like Coach Vicki at TriFitness, who takes any injuries, your age, and any limitations into consideration when establishing a plan. She also assists with nutrition, incorporating strength training, and other important concepts that are key to running safely and efficiently.

💧 4. Warm Up & Cool Down

I always spend about 5-10 minutes foam rolling prior to running. You don’t need a fancy foam roller! I use this ** basic foam roller from Amazon.

Then, I move on to a 5 minute brisk walk and some dynamic stretches (leg swings, high knees). After your run, cool down with light walking and static stretches.

🎯 5. Set Small, Realistic Goals

Instead of saying, “I want to run 5 miles,” try:

“I’ll run for 10 minutes today.”
“I’ll run three times this week.” Small wins build momentum.

🔁 6. Be Consistent, Not Perfect

You don’t need to run every day. Start with 2–3 days per week, add in some strength training, and let your body recover in between. Consistency is what builds stamina over time.

📱 7. Use a Running App & Device

Apps like Garmin track distance, pace, and progress. The ** Garmin watch is the perfect tool to incorporate with any run, and it’s the only tracker that Coach Vicki recommends.

🎧 8. Create a Running Playlist or Podcast Queue

Good music or an interesting podcast can make your runs fly by and help you stay in the zone.

🧠 9. Mind Your Inner Voice

It’s normal to feel like stopping. Instead of focusing on how far you have to go, focus on:

One step at a time
Your breath
The next song

Positive self-talk changes everything.

🛌 10. Rest & Recover

Sleep, hydration, and rest days are just as important as your actual runs. Your body builds endurance while recovering.

MOST IMPORTANTLY. . .Everyone should have a Gait Assessment done. We offer the Run DNA 3D assessment, which identifies areas of opportunity for you to run safer, longer, and stronger. Part of the assessment is also an accompanying movement plan to strengthen areas in need and improve areas needing a little extra help. Learn more, here!

Want help creating a super simple weekly plan or customizing one for your goals (weight loss, stress relief, prepping for a 5K, etc.)? Just send me an email, and I’ll connect you with the coach or program to help you! Lisa@TFCoachingMN.com

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