Return to Running: New Runners

The Return to Running Training Plan was designed by Malindi Elmore, an Olympian, Zwift Ambassador, Mother and Coach.  She is a lifelong athlete and passionate about helping others reach their goals and to get them safely back to running. 

The Beginning

I discovered running as a little girl when I would use my mom’s analogue watch to time how long it took for me to run up the road to the mailbox and back – not only good for my running, but good for my math skills, too!  Later in high school I discovered competitive running through the cross country and track and field team, and never looked back again.  After 25 years of running, I love it for so many reasons: the physical and mental health benefits, the competitive outlet and the lifestyle. I love the camaraderie and community of runners – both in the real world and in the Zwift world! 

One of the joys of running is that it is you that moves your body through time and space – you are the machine, including when you run on Zwift!  Running is simple, and at the same time, complex.  It can be competitive and intense, or relaxing and mindful.  Running can simultaneously serve as your exercise, your fun, and your escape from reality.  It can be a solo effort and a time to allow your mind to wander (or maybe catch up on some archived podcasts) and it can also be extremely social. However, as simple as running may appear, it is not an easy sport to pick up without a plan.  Running is an activity that puts stress on both your cardiovascular and musculoskeletal system – not to mention it also tests your will and mental fortitude at times. 

As a professional runner and coach, I’ve rounded up my best tips to help you succeed as a new runner. 

Start with Good Habits

Something important for new runners to keep in mind is to start slow and be careful of taking on too much too soon.  It is critical that you are mindful of the impact of running on your body – each stride is equivalent to 3 to 5 times your body weight.  Therefore, if a 150 pound person takes 180 strides per minute (the ideal run cadence), over the course of 30 minutes you have taken 5400 stepsat about 450 to 750 pounds per step on your body’s structures.  This is a big shock to your muscles, ligaments and tendons as they are not trained to take that kind of load and it is quite common for new runners to develop injuries shortly into beginning a running program.  As such, it is important to start with a well-planned walk-run program that gradually helps you to build both your stamina and physical strength to handle running.  The Zwift “Learn to Run” program is very progressive and easy to follow: it starts off with more walking than running, but within a few weeks, you will be able to run a significant portion of the 30 minute session.  By the end of 6 weeks, you will be able to run a solid 30 minutes without stopping which is a huge accomplishment! 

Pay Attention to Running Form

The walk-run program also gives you the chance to develop good habits and running form.  It is important to maintain good athletic posture while running, which includes standing tall, with relaxed shoulders, and your arms bent naturally at the side with a “cheek to cheek” arm movement.  You should have a slight lean at the hips – but not a bend at the waist – as you start to run.  Your feet should land under your body’s center of gravity – so that when your foot hits the ground, your foot, ankle, knee and hips all line up vertically.  This allows your body to absorb the shock of the landing through your whole body, which is not possible when you land with your foot in front of your body.  “Over-striding” (often confused with heel landing) is when your stride is so long that it is not landing under your body.  This does not allow the shock to absorb properly through your body and puts significant force on your lower limbs, often resulting in injury.  New runners have a very high rate of injury within a few weeks of starting to run, this is another reason why following our walk-run program is so important, as it gradually prepares you to handle the load. Due to the nature of the treadmill, with the ground moving under your body as you move, it is easier to avoid over-striding and allows you a chance to focus on landing your foot under your body. If you move outside for a run, you need to think of a similar stride length and frequency.

Check Your Stride

Most new runners have low stride frequencies, meaning they do not take as many steps per minute as more experienced runners.  Studies show that most elite or highly trained athletes run at approximately 180 strides per minute, but that new runners default to a much lower, and much less economical, stride rate of approximately 155 strides per minute.  Not only does it lead to a higher frequency of injury, including shin splints and bone injuries, but it also uses more oxygen (and is therefore harder) than a faster stride frequency.  One of the best ways to practice a faster turnover is through both cueing, when you are actively thinking about landing your foot under your body or maybe you decide to  run with a metronome.  There are many apps you can download and use while running,or even a fast paced 180 beats per minute playlist might work! 

Develop Core Strength

Another important consideration in starting a run program is your “core” or “trunk” strength.  Ideally, your body remains static, with movement only in your arms and legs. If you face a mirror, your hips should remain horizontal and the top of your shorts – and your head – should not dip to one side or another as you run.  As your legs swing through the run phase, your lower limb should be in alignment with your quad (perhaps even briefly disappearing).  Ideally your feet do not kick out to the side, and your knees do not collapse towards each other.  These common bio-mechanical errors are often due to lack of strength and flexibility in your glutes, lower abdominal muscles, and hamstrings.  It is important that you be both stable and have appropriate range of motion in your muscles and tendons to be able to execute a good running motion.  Common exercises for runners include planks, Myrtl routines, and single leg squats (see more?).  Your arms are also important to counter balance your legs, and help you to keep the rhythm. However, if your core is strong and your bio-mechanics are adequate, you do not need to worry specifically about your arms as they are a reflection of good posture and strength further down the body.

Have a Growth Mindset

My final tip for new runners is to have a growth mindset.  Learning something new and developing new habits is fun and challenging, but at times overwhelming. While it is important to be motivated by the “result or the goal”, also focus on finding enjoyment of the process.  Take time to celebrate your small victories as they come.  Find joy in the incremental improvements – for example, being able to run longer on during a session, or faster, or a mental break through and finding new joys in the experience.  It often takes people four to six weeks of consistent running to start to enjoy running and many quit before this breakthrough – so commit to a long process and you should be rewarded in more ways than one. While it may feel foreign or uncomfortable at first, try to embrace this feeling and keep a positive attitude.  Of course, if you feel pain or major discomfort, please stop and seek professional assistance.  A little hard breathing, sweat, and leg burn will be something that before long you will look forward to as one of the best parts of your daily/ weekly routine!  

Ready to go? Log into Zwift and get started!

How Do I Find the Return to Running Plan?

You can access all 8 weeks of workouts after you connect your devices. Check the Training Folder in-game under WORKOUTS. Scroll down to find ‘Return To Running’ and click the dropdown menu to see each week’s workouts.

Learn more about Malinidi Elmore on her website www.malindielmore.com and check out the Return to Running training plan to guide you safely back to running.