If you’re ready to pick up the pace after making a habit of , running could be your next challenge. But beginners should know that “running is a sport,” says Dr. Paul Ochoa, a physical therapist and owner of in New York City.
Like any sport, it takes time to learn, and there will be some pain and discomfort as you get used to it. “(Trying a new sport) is placing extra stress on your body that you’re not accustomed to doing,” Ochoa tells TODAY.com.
However, if you are experiencing pain that “stops you in your tracks” or doesn’t go away, seek help from a physical therapist, Ochoa advises. New runners need to progress slowly or they risk getting injuries. Many of doing too much too soon.
If you can, get a running coach to help you move at the correct pace. Here are more tips for beginners: Beginners should start with brisk walking to prepare their muscles and tissues for the stress of running, according to , physical therapist, endurance coach and owner of Zeren PT LLC in Seattle. “I call it , which is brisk walking with the arms pumping 3 to 3.
5 miles per hour,” he says. Start with two to three weeks of fitness walking for 30-45 minutes a day, with longer walks on the weekends. “That would slowly morph into a walk-run,” says Johnson, “and then eventually continuous running.
” Your should begin with short intervals of running followed by short intervals of walking. Then slowly progress to longer intervals of running and shorter intervals of walking. .