The weather may be a little cold to even think about running right now but it will not be long before you may be thinking about starting to run. Maybe you want to run your first 5k, 10k, half marathon or marathon. Whatever it is, you will need to start planning. But where exactly do you start? How do you start? These are all great questions and I will give you a few action steps to start with. 

1)   Define your goals. What is it you want to do and when? Be as specific as possible. If you want to run 5km, when do you want to do this or is there a specific race? Do you have a time you want to complete 5km in or do you just want to finish? 

2)   Make a plan. Now that you know your goal it is time to build a plan. How? Work backwards. If you want to run 5km on July 1st start there and work backwards towards your starting point to allow yourself to progress. Looking to get faster? You will need to add in specific speed and interval workouts to help. 

3)  Learn proper running form. It is one thing to go out and run. It is another to run properly and without injury. Not sure how. Check out this video. 

4)   Don’t try to do too much. If you used to run long distances, it is easy to try and go out and do what you used to do. If you are just starting out you may be tempted to try a full 5km right away. Doing this can get you injured quickly. That is why you developed a plan, stick to it and don’t try to progress quicker than you should. 

5)   Allow time for recovery. Ensure that you add in a recovery week every three or four weeks to allow your body to adapt, repair and recover so that you can continue to progress. By not doing so your progress will eventually slow. 

Running can be an amazing form of exercise if done properly. If you are not sure where to start, then hire a coach. Just like exercise and nutrition you will improve by being consistent.