Many people want to set New Year’s resolutions to get in shape or start working out. Often times this may involve starting to run, especially these days as less people use fitness centers and public gyms. Last year I shared some specific tips about how to start running in 2021, which was a very unique year. This year things are still not back to “normal”, but we are in a different place than we were a year ago. So I am going to share some more ideas for how to start running- some that are general, but also some specific to 2022.
Even though running is easily accessible and does not require a lot of equipment, starting a running routine in 2022 can be tricky. Depending on if you are starting from scratch or retuning after a break, you may need some guidance as you start running. Some considerations are that you may not have access to a treadmill when the weather is bad, you may not feel comfortable running with a group, and you may not have consistent childcare. Don’t let these things stop you from running! There are still ways to start running in 2022.
Come up with a plan
Think about what you will need to start running, when you will run, and where you will run. Use a planner, calendar or running journal to plan everything out. A good place to start is doing run/walk intervals every other day, or three times a week. Make sure you don’t do too much too soon!
Be flexible about your running
I think that right now the biggest challenge I hear from runners is that it’s been harder to find time to run. Parents of young children are really struggling with childcare these days. Others have returned to the office after working from home for an extended amount of time and now have less time to run. One strategy is to get your run done first thing in the morning. You could also consider running with young kids in a jogging stroller or taking older kids along with you on their bikes. And remember that you don’t need to follow an all or nothing approach! If you have a week that is busy and you miss a few runs, don’t give up. Just try again the next week.
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Do your own research
You can research pretty much anything you need to know about running. Maybe you want to follow a couch to 5k program. Or you need to look up safe routes in your area. Take some time to gather the information you need to start running. These days there are plenty of websites and blogs with lots of information! Just make sure you are getting your information from a reputable source.
Find a good pair of shoes
Running shoes are probably the most important gear you need for running. Ideally, you could go to a local running store and get fitted for shoes. If that is not an option, you could try some different shoes from Running Warehouse where you can return or exchange your new or used shoes within 90 days of purchase. Some websites have an online shoe finder and some stores do virtual shoe fittings.
Get the right gear
Next up is making sure you have some good running gear. If it’s going to be cold where you live, you will need to make sure you have layers, plus gloves, a headband or hat, and maybe a neck gaiter. To save some money and time, you can check Running Warehouse for some sales. Amazon and Target usually have some inexpensive running clothes. Also, you can check your local running store for items on sale as well.
Don’t worry about getting tons of clothes all at once. Even if you just get one pair of tights and a jacket, you can adjust your layers by wearing different amounts of clothes underneath. Women will probably want to have at least 2 sports bras to start. Just make sure you’re not running in cotton. Try to find moisture wicking materials.
Find a running community
It can be really helpful to find a running community, whether that is in-person or virtual. You can contact your local running store to see if there are group runs in your area. Many cities also have facebook groups for runners where you can get information. There are so many runners on Instagram to connect with and learn from. You may find runners who live near you to run with, or just new friends to connect with online about running!
You could even make an Instagram account just for running. If you start following lots of runners, Instagram will start suggesting other runners for you to follow too. You can find me at @milebymile.
You can read this post to learn more about the pros and cons of being a runner on social media.
Set some goals
Many runners start out with a race like a 5k in mind to train for. You don’t need to race, but if it motivates you, then go for it! Just give yourself plenty of time to build up slowly. And don’t put too much pressure on yourself during your first race. Try to just enjoy the experience.
You could also set other goals like a weekly/monthly mileage goal, find a fitness challenge to do, or run your own timed trial. Here are some other ways to work towards goals without any races planned.
Consider an online coach
If you need more guidance about how to get started running this year, consider working with an online running coach. Most will offer a variety of services like a training plan or 1:1 coaching. Some will also provide supplemental workouts like strength training routine or injury prevention exercises. You will also want to find someone that is a good fit for you personally. Set up a time to have a call with any potential coaches to ask them some questions and get to know them better. You can learn more about my coaching services here.
Focus on injury prevention
As you start running, it’s so important to focus on injury prevention. This includes structuring your training correctly by not doing too much too soon and giving yourself adequate rest between workouts, as well as keeping your body strong, stabile, balanced, and mobile. Little things like core work and foam rolling can really help with this. I have an injury prevention guide that you can download for free when you sign up for my newsletter. Peloton also has some great strength workouts and lots of 5-10 minute core workouts that are great to add on to your routine a few times a week.
You may also like: How to Make Running a Habit
Good luck as you start running in 2022, and feel free to reach out with any questions or if you need support!
You may also like:
Helping a New Runner to Stick With It
15 Running Lessons I Wish I Learned Sooner
Why It’s Important To Have a Virtual Running Community
What other tips do you have for someone who wants to start running in 2022?
What are some challenges about being a runner right now?
How have you had to adjust your running routine over the past 2 years?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Finding a running community is a very helpful tip – it will also bring you in touch with more experienced runners who can give you advice.
My running has stayed the same over the last 2 years, but my strength training has become more streamlined. I stopped going to the gym and now do more focused workouts at home.
It seems like alot of people switched to home workouts for strength training. I know for me I’m much more likely to get in my strength work when I can just do it in my own house!
Great idea for a post. We all know people who may want to start running.
For me the most important is to join a running community. Don’t go at it alone. You learn from other runners and it’s motivating.
The most challenging thing is to accept that as you age you get slower.
In the last year I have decided to race even with all the restrictions. It’s worth it even if you have to ask or carry your own water etc. Isolating is not healthy.
Having a community for support can be so helpful, especially as you’re just starting out!
you know how much I love my running group and how much they have inspired me over the years. Running can and should be for everyone and every body. Starting slow and steady is the key
So true! It can be hard to understand that and sometimes there’s too much pressure to run fast and far.
These are all great tips. Starting an instagram account just for running is a brilliant idea- it’s so easy to do (not like starting up a blog) and you would instantly be connected with hundreds of other runners. Having a community helps so much!
It really does! And social media is great for people who don’t know any runners or who are nervous to run with other people.
I tried to write this earlier, and just wrote it on Coach Debbie’s post — don’t feel you have to be “fast”. Fast is relative, and speed comes with time and practice.
Pushing yourself too hard in the beginning often makes you frustrated and exhausted and wanting to quit!
Consistency is the key. 🙂
So true! It really is all relative. It’s important to find a routine that is sustainable.
In my humble opinion, if you have shoes and a plan, you’re golden.
I always liked to have a definite goal (by registering for an actual race), and that was what kept me motivated.
Races can be so motivating for some runners! I think having that goal when starting out may help some new runners get through the initial phase of getting started without giving up.
Great tips! I think that running clubs can be a great resource for starting running, especially if it’s somewhere in your neighborhood!
Agreed! They are a great way to meet other runners.
I always give huge kudos to those who can start during winter! It’s hard when it’s so dark and snowy. My biggest advice is to stick with it for six to eight weeks, because it really does get easier as your body adapts.
Yes, definitely! It takes a while to make it a habit too.