Running is a great way to get fit, reduce stress, and experience a sense of accomplishment. But as a beginner, it can be challenging to know where to start. In this guide, you'll find simple tips and a customized running program to help you go from beginner to able to run 5–10 km.
For those of you who want extra help along the way, we also offerindividually tailored training programsthat takes into account your experience, goals and everyday life!
How to start running?
Starting out in running is all about taking the first step – literally. Here are some tips to get you started:
- Set realistic goals: Start with short sessions that include both walking and running.
- Find your rhythm: Start at your own pace, and don't worry about what other runners are doing.
- Find the right shoe: Choose running shoes that suit your feet and the surface you will be running on. A specialist retailer can help you with this.
- Listen to your body: If you feel discomfort or pain, take a break. Recovery is just as important as the workout.
Common challenges with running
Motivation
Find a running partner orsign up for a racethat gives you something to look forward to. Use fitness apps to track your progress.
Injuries and overload
Avoid increasing your distance by more than 10% per week. Be sure to warm up and stretch.
Lack of time
Plan your workouts on your calendar, and consider short sessions of 20-30 minutes. Our training programs can be tailored to your schedule and goals.
What do you need to get started with running?
Running equipment
- Running shoes that provide support.
- Technical clothing that transports sweat.
- A fitness watch or app to track progress.
Time
- Set aside 2-3 days per week. Even 20 minutes per session can yield results.
Running environment
- Choose safe, inspiring running routes, or use a treadmill if that suits you better.
Treadmill running program
A treadmill is a good option if you want control over pace and surface.
Treadmill benefits:
- You can train no matter the weather.
- Speed and incline can be adjusted for an effective workout.
Starting out as a beginner can be challenging, but with the right plan and tools, you can achieve your goals in a safe and motivating way. Remember, progression takes time – and the most important thing is to have fun!
If you would like personal guidance, we offer aindividually tailored training programthat helps you achieve your goals based on your experience, time, and ambitions.
Good luck with your running journey!
Sources:
Norwegian Health Informatics(NHI.no) recommends starting gradually to avoid injuries.
Norwegian Sports MedicineThe association recommends combining running with strength training to prevent injuries.