Find Your True North

Our community is constantly looking for the right tools—the right routine, the right nutrition, the right mindset—to live active, energized lives. Together with adidas, we collected tips, recipes, and advice from Wanderlust 108 yoga teachers and run leaders on how they operate at their peak performance every day. Dive in! And discover the formula that fuels your journey. 
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Training Routine for Beginning Runners

The best way to start running is to…start running!

So many of us get caught up in figuring out the correct approach that we forget it’s just one foot in front of the other.

Jennifer Hellickson

Jennifer Hellickson

I believe that running any distance is a good distance because every runner is different.

When I first got into distance running I tried to increase my distance .5 miles every single time until I worked up to the distance I was aiming for.

This gives you motivation each time you step out to run, knowing that each time you will be hitting your longest distance.

Christine Abramo

Christine Abramo

Start out in small increments and build slowly to avoid injury.

Nadia Ruiz

Nadia Ruiz

I often recommend new runners to follow Hal Higdon’s Novice 1 – Half Marathon or Marathon training programs.

As you build over time, runners can follow Hal’s more intermediate/advanced programs, or hire a coach.

Jane Mellors

Jane Mellors

I am a huge fan of Hal Higdon training plans.

They are manageable, build confidence and have plans for everything from first time 5K to advanced Marathon.

Check it out.

Gina DiCello

Gina DiCello

Don’t start off super gung-ho and run mileage you’re unused to every single day. Utilize cross-training and yoga so you’re not suddenly running all the time—that’s a recipe for injury.

The golden rule is to not increase mileage by more than 10% per week, though if you’re just starting out and have some kind of aerobic base, you’re probably fine beginning with 20 miles per week or so.

Make sure you’ve got the basics covered, like good shoes—go to a specialty running store where someone will actually watch you run in the shoes—and recovery tools like a foam roller and yoga.

Ann Mazur

Ann Mazur

The Best Life Advice I can give when just starting is to focus equally on building core strength and stability as on building endurance and logging miles.

Our core (glutes, back, abs, obliques, and all of the other muscles in our trunk) is the foundation for everything we do physically.

Full body and side planks, single leg balances and glute bridges are a great start.

Alli Forsythe

Alli Forsythe

Start small!

Before every run, do a quick dynamic warm up routine to get those legs loose.

Think lunges, squats, hip circles, leg swings, and butt kicks.

After a few minutes, start running at a comfortable pace and alternate with walking segments.

Jana Ross

Jana Ross

Beginners should start slow and incorporate walking into their routine.

Run-walk intervals are a great way to prepare your body for continuous running and training.

Ease in. Rest often. Progress slowly.

Be patient and kind to yourself. It’s a process.

Kate Buntenbach

Kate Buntenbach

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