Running News Daily

How to start running in 2024

Mile2Marathon coach and 2022 Around the Bay winner Kevin Coffey shares his tips for getting started.

January marks the time when many Canadians are considering starting a running routine, but is it as simple as lacing up your old sneakers and heading out for a jog? We spoke to Kevin Coffey, a Mile2Marathon coach in Kingston, Ont., Lululemon ambassador and the winner of the 2022 edition of Around the Bay (the 30K road race in Hamilton) to find out how new runners can get started on the right foot. 

Before you start running

Before beginning your running routine, Coffey suggests assessing your medical history. Most people should be able to start a walk/run program right away without much trouble, but if you have any pre-existing injuries or limitations, he recommends consulting your doctor before starting, to avoid the scenario of having to abruptly halt your running program after just a few attempts.

“Before diving into a walk/run regimen, I usually suggest—though it may sound unconventional—to evaluate whether you’ve ever walked farther or longer than from home to the car,” says Coffey. “If this applies, I would recommend gradually building up to 30 minutes of walking before starting on a walk/run program.”

Getting started with run/walk

The run-walk method is popular and highly recommended for beginners. It significantly reduces the risk of injury by allowing for a lower heart rate and less strain on muscles, soft tissues and bones. Coffey suggests using unequal segments of running and walking to find what works best for you.

“Something else I would consider is the individual’s athletic background and current fitness level,” he says. “The approach might involve running for shorter intervals, like 30 seconds, followed by three-minute walking intervals, repeated several times. For someone aiming to safely return to training after prior running experience, they might find comfort in running for 1 minute followed by a three-minute walk, repeated in sets.”

Coffey also advises incorporating a five-minute walk at the beginning and end of your workout. This helps prepare your body for exercise and aids in a safe cooldown.

Frequency and intensity

When you’re just starting out, Coffey recommends running two or three times a week, but adds that the frequency should be based on your background in physical activity and whether you’re entirely new to running. Starting with two sessions per week is optimal for many runners, while more active individuals might benefit from running three times a week. He discourages new runners from exceeding three sessions a week, to prevent overuse injuries.

In terms of speed and intensity, focus on gradually increasing your volume of running at a consistent pace, rather than getting caught up in specialized training concepts. “Early in the running journey, the primary focus should be enjoyment, and gradually increasing the volume of running at a consistent pace,” says Coffey. “It’s after completing the initial 5K milestone that individuals can consider incorporating these diverse and more intense workouts.”

Avoid common mistakes 

A common mistake among new runners is comparing themselves to others. Everyone has a unique starting point, and it’s important to map out a plan tailored to your running goals. “Some individuals have a lifelong history of sports and are transitioning their focus to running, while others might not have run continuously for 400 metres since their high school PE class,” says Coffey. Avoid the temptation to mirror the training routines of more experienced runners; focus on your own journey.

Overcommitment and overloading running schedules are other mistakes to avoid. Setting rigid schedules without considering life’s unpredictability can lead to frustration and demotivation. Consistency is key, and Coffey recommends approaching your new running routine with flexibility, so you can adapt to unexpected life events that might cause you to miss a run. 

Coffey’s best advice for new runners

Start slowly: Beginning gradually allows for energy conservation and enjoyment of the sport. Speed and endurance will improve over time.

Start with a group: Joining a running group provides motivation, accountability and a sense of camaraderie.

Start with a goal: Setting a goal adds purpose to your runs and helps maintain motivation. It can be as simple as committing to running once a week, or targeting a specific time for completing a 5K.