What should you do if you want to start running

Today, running is on the rise. With running clubs being considered the new dating apps and thousands of singles flocking to New York for running events and dates over the summer, the sport is becoming even more popular on social media. On Instagram alone, the hashtag “running” already has more than 96 million posts.

It’s clear that the sport has piqued the interest of many people, especially because running seems to be as simple as putting on your sneakers, leaving the house and running a few kilometers, right?

Wrong. First, whether you’re a newbie looking to start running or a former runner looking to get back into running, there are a few things you need to keep in mind. Here are the top five, according to experts.

Read more:
For this CEO, a daily exercise and meditation routine is the formula for success
4 habits that help us stay in shape as we age

Start Slow

While starting with a 30-minute jog may seem like the best option, physical therapist and running coach Victoria Sekely says otherwise.

“If you are really starting from scratch, try to take the time to gradually evolve,” Sekely told Fortune. She recommends doing three five- to 10-minute runs with light effort per week, and building up from there. According to the coach, developing resistance has more to do with the frequency of runs than with their duration.

“Don’t do too much too soon,” he says.

Sekely adds, “If you’ve taken a break from your training, don’t pick up where you left off.” Your body loses conditioning during this interval, so you are no longer the same runner you once were. She says overdoing it often results in burnout or injury.

Consistency is key, he explains. You will see progress as long as you stick with your runs and keep developing.

“I promise you, it gets easier,” says Sekely.

Fuel up

The news is good if you love carbs: they’re essential for anyone looking to start running.

“Carbohydrates are the body’s main source of energy,” explains nutritionist Amy Goblirsch, who specializes in working with runners.

No matter how short or long the run, Goblirsch encourages anyone to eat something before running.

If you’re used to not eating before exercise, Goblirsch advises “training your stomach.” You can start with something small and easily digestible, like half a banana, and work your way up from there.

“Consider fueling yourself before a run as giving your body the tools it needs to have the energy to run,” Goblirsch told Fortune.

Goblirsch says that running on an empty stomach will not only make you feel less energized during your workout, but also for the rest of the day. Once your stomach accepts it, Goblirsch recommends eating 20 to 30 grams of carbohydrates — something like two or three Graham crackers or a banana — 15 minutes before shorter runs (30 minutes or less).

Goblirsch explains that eating before running provides energy and stabilizes blood sugar levels, preventing energy crashes. Not eating, on the other hand, can increase the breakdown of muscle tissue, increase perceived difficulty in running, decrease your overall performance and increase your risk of injury and illness, says the expert.

Hydration is as important as nutrition, according to Goblirsch. She says that the ideal is to drink 240 ml to 500 ml of water before the race. But don’t drink it all at once, try to take small sips as you get ready to go out.

Goblirsch goes on to say that you should refuel with carbs and protein immediately after your run. Carbs are crucial for replenishing your glycogen stores — your body’s main source of energy — while protein helps repair and build muscle.

Also try to see if your sweat is “salty,” she says, as this could indicate that you will need to replace electrolytes after your run. If you notice salt on your face or taste salt in your sweat, or if you see white salt stains on your clothes, it’s a good indication that you’ve lost too much sodium. According to her, electrolyte intake can range from 300 mg to 1000 mg of sodium during and after the race. Gatorade or coconut water, depending on your preference, are good sources. Just pay attention to how much you sweat, also avoiding signs of electrolyte deficiency: cramps, dizziness and vertigo.

Take the pressure off your runs

Running is difficult, both physically and mentally. Sekely recommends that all athletes, especially runners, reflect on what else is going on in their lives. If a lot is going on at work or home during, say, March and April, it might not be the time to start an intense training regimen.

“You can’t handle everything,” says Sekely. “You can’t have 10 different goals at the same time.”

It’s also important to give yourself permission to alter a workout plan based on time constraints — like opting to lift weights in your room instead of going for your usual 45-minute run in the park, if that’s easier.

Going easy on yourself can also have mental benefits as you try to maintain consistency in your new running routine. In certain months, your motivation may wane and you may need to take a break from running, something Sekely says is perfectly normal. In fact, being aware of your mental state can help you stay motivated, he says.

“Don’t expect to be 100% motivated all the time,” he says. “That’s not realistic.”

Give equal attention to recovery

Sekely says rest is just as important as the training itself, especially if you want to avoid injuries and mental and physical exhaustion. She’s a big advocate of not overdoing your running, especially for beginners or runners resuming activity, as the quickest path to injury is running more than your body can handle.

“Recovering means sleeping well, eating well and taking rest days”, analyzes Sekely. “Make sure you know the importance of recovery, and then you will see the benefits of your great efforts.”

This rest time is crucial to allow our bodies to adapt to running while you slowly build endurance. If you skip this rest, you could be missing out on the benefits of your training.

“The biggest difference between elite athletes and recreational runners (is that) elite athletes know how to recover,” Sekely told Fortune. “Recreational runners generally don’t do it and don’t think it’s that important.”

Running should be fun

Sekely has seen the rush culture that typically affects work infiltrate running, and it’s just another path toward burnout.

“Running should be fun, and that’s the best way to progress,” says Sekely. She doesn’t think people “should” run, but rather do it because they want to.

Another trap is making comparisons on social media, which can make you give too much importance to pace, distance and even equipment.

Finally, don’t obsess. Because just like there’s more to life than work, says Sekely, “You can play a lot of different roles, and I think it’s really healthy to do that,” she told Fortune. “Life is more than running. It doesn’t always have to be the same thing.”