Running can be a daunting task to begin. Where do I start? How many miles should I run per day? At what speed should I run those miles? Should I run everyday?

A lot of people enjoy the idea of running but when it comes to actually putting together a game plan for running few people know where to start. Like anything and everything else in the world you must first take small steps before you go all out. Did you learn to walk before you crawled or Run before you walked? You must take baby steps to ensure you don’t risk severe injuries or form bad habits. This list contains my three most important rules for every runner. Follow these steps and you’ll surely be headed in the right direction.

Take the first few days slow

The first few days of running are not going to be enjoyable if you sprint for 30 minutes everyday. After the first day you won’t be able to move. Then you will start taking days and poof, there goes any shot of you having a consistent running plan. So, for the first few days you just want to focus on running minimally. Walk to warm your body up for five minutes, then run (SLOWLY) for two to five minutes depending on how your body reacts. Do this for 15-30 minutes for three days a week for your first week. if you’re feeling good add more time or a day but don’t overdue it. Initially it will feel very foreign so stick with this routine and increase the amount of running as your body begins to respond to running on a consistent basis. Again, you don’t want to start off running a ton of miles and you definitely don’t want to do this fast. These first days are crucial. So try not to overdue it.

Have a positive Mindset

“You can do this!”, “Don’t give up!”, “I’m too tired..”, “I’m not in good enough shape..”, “Running isn’t my thing..”

We all have good days and bad days. There’s no denying that. When you have a negative mindset it will ruin a run for you. When you stay positive throughout a run you can run for days and no one can stop you from your goals! So keep a positive mindset at all times whether you’re running or not. Positive self talk will help you push through those first few weeks when beginning to run. Don’t fall into the trap of telling your self you can’t do it because blah blah blah. You can do it! And you will do it! Remain positive throughout the first few weeks of training and you will realize how much of a boost it has on your running ability especially during the tough runs. Every time you feel yourself becoming negative repeat this, “I feel great, I’m confident in my abilities, I love this, Pain is temporary”, and remember the end result.

Set achievable goals

So you started running. There we go! Great job! Now what..?

When first beginning to run you need to understand the why of running. Why are you starting? Why do you want to do this day in and day out? Are you proving people wrong? Are you trying to finish your first 5k or run a marathon? Establish your goals before you even begin. Understand why you want to put yourself through this. This is important because you’re going to start running and it’s not going to be easy, it’s a lot of work and a huge time commitment. So know before you begin why you’re doing what you’re doing. Post your goals on the fridge or on your wall at work so you remind yourself why you do what you do. This will reaffirm why you’re doing this through those tough times when you want to quit. But most importantly you let everyone else know that you’re committed to achieving your goal.

Remember, you can do this but it will not be easy. Always remember you’re not alone. There are tons of other people who were in your same place, at square one. Set achievable goals, keep a positive mindset and start off slow. Don’t expect this to happen over night. It will take a lot of time and hard work. Shit, who want’s to be amazing at something without getting a little banged up and dirty along the way? That’s what makes the end result that much more enjoyable. Have fun and be safe out there. Oh yeah, happy runnings.