The new runners' road map
Experienced coaches share beginner-friendly strategies for taking up running no matter your age.
But you don’t have to be a marathoner to experience the challenges, triumphs, and benefits of running. The B.A.A also offers the Boston 5K, presented by Point32Health, as an entry point for runners looking to capture the excitement of the marathon in a shorter distance.
“Everyone and anyone can run if they have doctor clearance,” says Rocio Fields of PushUpFitness, a Road Runners Club of America-certified level II running coach, certified Ironman coach, National Academy of Sports Medicine-certified personal trainer, fitness nutrition specialist, and registered nurse. At 53, Fields is an avid runner and triathlete, and she leads the triathlon club at her local YMCA in Wilton, Conn. “There are often people there that are starting later in life and want to accomplish new challenges,” she says.
Rocio Fields starts off the running and swimming segments of a triathlon with a hyped, strong, and motivated attitude. [Images courtesy of Rocio Fields]
The mental and physical benefits of running are well documented and include improving your cardiovascular health, sleep, knee and back health, memory, mood, energy, immune system, and more. Plus, you don’t need a gym membership to do it. So if you’re ready to lace up your running sneakers, follow this course map to start your journey.
Run for minutes, not miles
Fields recommends working toward time goals instead of mileage goals during your training, even if your longer-term goal is to run a five-kilometer race (5K), which is equivalent to about three miles.
Michael Davis, CEO and head running coach at No Finish Line Fitness, agrees. “On a given day, your body is different,” he says. “So when running for time without focusing on a distance, people can let their body dictate what their distance is going to be.”
Image courtesy of Michael Davis
“...when running for time without focusing on a distance, people can let their body dictate what their distance is going to be.”
Michael Davis
CEO - No Finish Line Fitness
On your first run, try alternating between running at a casual pace for one minute and walking for one minute. Do this for 10 minutes. Over several months, slowly increase your ratio of running to walking and your overall time moving. Build your way up to being able to run consistently for 30 minutes.
“If you can run strong for 30 minutes, I have no doubt, even if you didn’t get to 5K in your training, that you’ll be able to complete the 5K when you run the race,” says Davis, who is an RRCA-certified level II running coach, American Council of Exercise-certified personal trainer, and gait analysis coach.
Point32Health is a not-for-profit health and well-being organization, guiding and empowering healthier lives for all. Together, our family of companies – Harvard Pilgrim Health Care and Tufts Health Plan – help our members and communities navigate the health care ecosystem through a broad range of health plan offerings and tools.
Point32Health is the official health insurance provider of the Boston Athletic Association (B.A.A.) and sponsor of the B.A.A. medley races, including the Boston Marathon, the Boston 10K, and B.A.A. Half, as well as the presenting sponsor of the Boston 5K. If you’re participating in this year’s 5K or are new to running, learn more with Point32Health’s Couch to 5K running guide.
Build a foundation with strength training
“A huge component is to frontload strength training at the beginning of the program that you’re following,” Fields says.
Runners need a strong foundation of muscles to run safely and efficiently. To build these essential muscles, incorporate strength training into your schedule for one to two hours each week. You can use gym equipment, dumbbells, or your body weight for resistance.
If you’re starting from scratch with strength training, Davis advises incorporating some basic moves while brushing your teeth: Stand on one foot while brushing your upper teeth and the other while brushing your lower teeth. “Focus on trying to engage the [gluteal muscles] to keep yourself stable,” he says.
From there, progress to exercises that build your core for stability and your glutes, like squats and single-leg squats. Not only do these muscles help you run efficiently, but they also help you maintain functional fitness for activities like walking, climbing stairs, and getting on and off the floor to play with grandchildren as you age.
Recover actively
You should take a day or two to recover after each run until you build a good foundation. “The way you know if you are building a good foundation is that you’re just feeling strong and these runs are making you feel energetic, not wiped out, tired, and achy all over,” Fields says.
Images courtesy of Rocio Fields.
And no, a recovery day doesn’t mean a day to do nothing. “I would not totally relax and sit on the couch all day,” Fields explains. “If we sit on the couch as a recovery day, blood flow circulation is not taking place, so we would not repair as fast.” Instead, she recommends getting extra sleep at night and practicing gentle movement like walking, light yoga, or mobility exercises during the day.
“If we’re recovering well, we’ll be able to go into that next run stronger,” she says.
Gear up for your run
“Take time to find the right shoe,” Davis advises. “Don't just get something online without knowing the right shoe for your step.”
Davis and Fields agree that going to a reputable running store is a great way to learn about your shoe size, step, and which shoe options are best for you. At many of these stores, they can scan your feet to determine whether you pronate — meaning your foot rolls excessively inward after it lands on the ground — or supinate — meaning your foot rolls outward during a step—and get shoe recommendations accordingly. Getting the right shoe for you can help balance your step and avoid injuries common to pronators like knee pain and supinators like stress fractures.
Running gear
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If you plan to run outside, reflective gear is also a must. “We can't take for granted that we're going to be seen,” Davis says. “Buying something that’s reflective and using it, even during the day, is very wise.”
Stay the course
If you find yourself burning out, you may be pushing yourself too hard to reach a goal or an unrealistic idea of how fast you “should” be running. “It’s not about the finish line. We want running to be a lifelong experience,” Davis says. “So make your goals based on not torturing yourself with running, but making your running enjoyable.”
Spectators cheer on the runners along the course of the 2023 Boston Marathon (left). Stephen Cassell, chief marketing and brand officer at Point32Health, addresses runners at the starting line of the 2023 B.A.A. 5K, sponsored by Point32Health (right).
Don't be discouraged if your baseline is slower than you thought or if you're taking longer to improve than you hoped. "It's a journey," Davis says. "Each run, you're a different person just because of the fact that you chose to keep going."
Remember: It’s a marathon, not a sprint.
Having multiple pairs of sneakers with different structural designs keeps your feet in top shape. By wearing different sneakers, you’re training the tiny muscles in your feet to do different work.
Lace up to pace up
Keep warm
Running damages your fascia (the layer under the skin that holds our muscles in place). Loosen these muscles with a foam roller on your recovery days to restore equilibrium.
TLC for muscles
A safe running regimen focuses just as much on practices off the track as on it. Try incorporating TRX band squats into your fitness routine for resistance training and muscle activation in between runs.
Stretch and tone
Training and recovery
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Invest in a pair of good mittens and a running cap for your brisk winter jogs. Mittens tend to insulate better than gloves while running caps keep your head toastier than traditional caps.
Regardless of the season, runners should always opt for dry-wick clothing such as leggings and an athletic top to keep comfortable and aerodynamic.
Stay dry, stay spry
VDOT allows you to customize your running journey and adjusts its programming to how you perform on your runs. Its features include options for runners of all levels.
Design your program
Some find it motivational to challenge themselves by setting goals and tracking their progress in apps like Strava. Just make sure to listen to your body as to not risk injury or quitting.
Run toward a goal
Useful apps
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Each year, on the third Monday in April, athletes from around the world gather at the starting line of the Boston Marathon, determined to test their physical and mental fitness.
A safe running regimen focuses just as much on practices off the track as on it. Try incorporating dumbbell exercises into your fitness routine for resistance training and muscle activation in between runs.
Lift and tone
Training and recovery
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Running gear
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