Q&A (RUNNING):1. “What's the best way to start running?” SARAH SEADS

Q&A (RUNNING):

1. What's the best way to start running?

The best way to start running is to begin with a walk/run program, such as alternating 1-minute runs with 2-minute walks for 20–30 minutes!

A RUN:WALK approach allows your musculoskeletal system—joints, tendons, and muscles—to adapt gradually to the repetitive impact forces of running.

Research from the American College of Sports Medicine (ACSM) shows that gradual progression minimizes risk of injury, especially for sedentary individuals or those new to high-impact activity.

Focus on running at an easy pace where you can talk without gasping; this encourages aerobic base development.

Try to run 2–3 times per week to start, allowing recovery days in between. Consistency over intensity is key: it’s better to run three times weekly for months than to go all-in and burn out or get injured. Avoid the “too much, too soon” trap, which is a primary cause of injury in new runners.

Warm-up with dynamic movements like leg swings or brisk walking before each session, and cool down with gentle stretching afterward. Use apps or beginner training plans (like my Free Plan HERE) to stay motivated and on track. Most importantly, enjoy the process—start slow, stay patient, and let your body and mind adapt.