Everything You Need to Know to Start Running

Worksheet

1. Which days of the week will you designate as your non-negotiable running days? What time each day will you go on your run? Set your intention now so you can easily turn that intention into action. Choose three days of the week to start.

2. What are your running goals? What is an achievable, realistic running goal you would like to work towards? Whether your goal is to run your first 5km, or first 42km, set an intention for your running practice. Having it written down can help you remember why you started running in the first place.

3. What benefits will you get by achieving your running goals? How do you picture your life will be different? Maybe you'll be more confident, or maybe you'll be able to achieve other running or fitness goals. Maybe you'll have more energy or lose weight. Remind yourself of these benefits so that you can experience lasting change from running.

4. What will your running warm-up routine be? What will your running cool-down routine be? Having a go-to running warm-up and cool-down can help relax your muscles and prevent injury.

5. Which running plan do you want to follow? Whether it's the 7-week walking plan, the run-walk program, or Couch to 5k, decide which running program is best for you to start.