Embrace Global Running Day: Your Guide to Becoming a Runner
Written by: Elisa Denning, CFW Fitness & Marketing Professional
June 4, 2025, marks Global Running Day—a worldwide celebration dedicated to the sport of running and its many benefits. Whether you're contemplating your first run or looking to rekindle a previous routine, there's no better time to start than now. Running not only enhances physical health but also boosts mental well-being, offering a holistic approach to fitness.
Starting Your Running Journey
Embarking on a running regimen can seem daunting, but with the right approach, it becomes an enjoyable and rewarding experience. Here are some essential tips to help you begin:
1. Start Slowly - Begin with short sessions, such as 10–15 minutes of alternating between walking and running, two to three times a week. This method helps build endurance without overwhelming your body.
2. Set Realistic Goals - Aim for achievable targets, like completing a 5K within eight weeks. Setting goals keeps you motivated and provides a clear path forward.
3. Invest in Proper Footwear - Quality running shoes tailored to your foot type can prevent injuries and enhance comfort. Visit a specialized store to get properly fitted.
4. Consult with your Doctor - This is particularly important if you've been sedentary for an extended period of time, or if you have a pre-existing condition that could be negatively impacted by physical activity. Even if you have been active, an annual physical prior to starting a new type of exercise regimen is always best practice, as it's a great time to assess vitals and baseline health measures that you may positively influence through your conditioning progress.
The Importance of Gradual Progression
One of the keys to a sustainable running habit is gradual progression. Increase your mileage wisely. Follow the 10% rule—don’t increase your weekly mileage by more than 10% to avoid injury. It is critical to listen to your body. Soreness is normal, but sharp or lingering pain is not. Allow time for rest and recovery.
For Example: A beginning 5k training plan might have you start with 2-mile distance runs, spread out on three non-consecutive days per week.
- Week 2: Add 10% to your run mileage, completing 2.2 miles, or 6.6 total for the week.
- Week 3: Add another 10%, completing 2.4 miles per run, or 7.2 miles for the week.
- Week 4: Add on 10%, completing 2.6 miles per run, or 7.8 miles for the week.
- And so on...
Continue this progression over the course of an eight week training timeline. By week 7-8, you should be exceeding a 5k distance in your running sessions, building your endurance and capacity to optimize performance.
Cross-Training for Balanced Conditioning and Injury Prevention
To support your running goals and keep your body in balance, it is important to vary your activities, alternating different types of movements with running. On non-running days, try low-impact activities. Incorporate cycling, swimming, rowing, or yoga. These help build endurance and flexibility without the repetitive impact of running.
Strength Training is a key component of any well-balanced training routine and should be performed at least two-days per week. Build a strong foundation with bodyweight exercises, resistance training, or guided fitness classes to support proper running mechanics. You might choose to focus more on upper body strength exercises to off-set all the work the lower-body is doing in your running regimen.
Pro-Tip: Consult with your fitness center staff or meet with your CFW Trainer to develop a well-balanced conditioning plan tailored to your goals and specific needs.
Great Alternatives to Running
Not everyone’s body responds well to running—and that’s okay! There are plenty of low-impact cardio options that elevate your heart rate and deliver similar fitness benefits:
- Walking at a Brisk Pace: Walking is gentle on the joints and can be just as effective for cardiovascular health when done with purpose and pace.
- Elliptical Training: Mimics the motion of running without the joint impact, making it a great indoor alternative.
- Cycling or Stationary Biking: Excellent for lower-body endurance and heart health, and ideal for cross-training.
- Rowing Machines: Provide a full-body workout that builds strength and boosts cardio capacity while keeping impact low.
- Water Aerobics or Swimming: These offer resistance and cardio without stress on the joints, great for those recovering from injury or managing chronic pain.
Participating in Global Running Day connects you with a supportive community of runners (and movers of all kinds) worldwide. Whether you're lacing up your shoes or hopping on a bike, it's all about taking a step—or a pedal—toward better health.
Remember, every journey starts with movement. Whether you're running, walking, rowing, or riding, celebrate your progress this Global Running Day. You don’t have to be fast—you just have to start!