By: Ryan Soule, M.S. Exercise Physiology, NSCA Certified Personal Trainer

The sun is starting to stay up longer. The snow drifts are finally starting to melt. Our frigid winter must almost be over! Knock on wood. Spring time is right around the corner, which means more and more people will be hitting the roads and trails getting ready for summer running. Here are five tips to make a successful running program.

1. First, start out slow. Start off nice and easy your first week and try running every other day. The first week could look like Monday 2 miles, Tuesday off or cross train, Wednesday 2 miles, Thursday off or cross train, Friday 3 miles, and Saturday and Sunday off or active recovery.
2. Second, be consistent, try not to skip any days. If you are consistent your body will adapt to the running and it will become easier each week. Also, getting your heart rate up and your body moving on the days you are not running will help you recover faster.
3. Third, when adding mileage keep it light. Try adding only one or two miles to your weekly total each week. For example, an easy progression for the above week would be 2 miles on Monday, 3 miles on Wednesday, and 4 miles on Friday. This will be an easy progression that will continue to give your body a challenge, while also reducing your risk for injury. When you feel comfortable and are up to about 5 miles or more on each of your runs, try adding a fourth day. Make sure it is a short and easy day the first time you add another day into your running routine.
4. Fourth, keep it conversational. When you are running easy miles, keep it at a pace where you would be able to have a conversation with a friend without being out of breath. If you do find yourself out of breath, slow the pace down or walk for a minute until you catch your breath and can hold a conversation while running easy.
5. Fifth and final tip, have a good pair of running shoes! It is important that you have a good pair of running shoes for your foot type. A good pair of shoes will help your legs feel recovered and help to prevent some common running injuries such as; plantar fasciitis, runner’s knee, and shin splints. Go to a local running store where they can analyze your gait to recommend a pair of good running shoes based on your stride pattern, whether it be a shoe for over pronation, supination, or a neutral foot strike.

Most importantly, have fun while you are out running. Running can help reduce stress, help you sleep better at night, and burn body fat. Paired with a good strength training program, and a good diet, running can help you live a long and healthy life. See you on the trails!