The benefits of running go way beyond cardio health. A new study of nearly 3,000 people found that two weekly 30-minute runs can significantly improve mental well-being too.
The upside is clear, but starting and sticking with a running routine can be challenging.
To jump-start your journey, Kayla Jeter, a certified running and strength coach and ultramarathoner, offers these tips:
Kayla Jeter is a certified running and strength coach and ultramarathoner.
Time on your feet: Out of the gate, focus on overall time rather than distance. Keep the pace conversational, starting with 10-30 minutes and increasing by 5-10 minutes weekly.
To Level Up: Jeter suggests this 45-minute workout: 30 minutes at a conversational pace, followed by 8 x 30-second strides (short bursts of faster running) with 1-minute easy jog recoveries.
More than just hitting the pavement. Mobility and strength training are crucial for preventing injuries and improving speed, efficiency, and endurance. Jeter recommends the 1×20 Method — a training protocol designed by Dr. Michael Yessis focused on performing 20 reps of various exercises at moderate intensity.
Establish a Recovery Routine: “Recover harder than you train” is Jeter’s mantra. Stretching pre- and post-run is essential. For advanced recovery, she uses Hyperice’s Normatec 3s.
Embrace running for physical and mental health. There’s a lot to be gained from putting one foot in front of the other.