Running Draft
Moving forward on foot at a pace faster than walking. It can be done anywhere, from casual jogs to marathons, and builds endurance and mood.
Open the app Find running games, places and shops near you.
How to start
What you need
- Running shoes fitted to your foot
- Moisture-wicking shirt and shorts
- Socks that do not bunch
- Optional watch or phone for tracking
Typical cost
Shoes $70 to $160; clothing $20 to $60; races typically $20 to $100 depending on distance; running clubs are often free (approximate, varies by city).
Where to play
Neighborhood streets, parks, tracks, trails, treadmills and local run clubs.
Rules
- There are few rules; running is about distance, time and effort.
- On roads, run facing traffic; on shared paths keep right and pass on the left.
- Races are timed from the start to finish line, often with chip timing.
- In track events, stay in your lane for sprints and follow lane rules for distances.
- Walking is fine in many events and training plans.
- Use run/walk intervals to build endurance safely.
- Increase weekly mileage gradually, roughly 10 percent at a time.
- Rest days are part of training.
Drills
Run/walk intervals 24 min
Run for 1 minute, walk for 2 minutes, repeat 8 times. Gradually add run time each week.
Easy conversational run 25 min
Run at a pace where you can talk in sentences for 20 to 30 minutes.
Strides 8 min
After an easy run, do 4 to 6 fast but relaxed 20-second runs with walking in between.
Hill repeats 15 min
Jog up a gentle hill for 30 seconds, walk down, repeat 6 times.
Mobility routine 6 min
Do leg swings, hip circles and calf stretches to loosen up after a run.
Etiquette
- Move over or give a warning when passing on paths.
- Wave or nod at other runners and keep headphone volume low.
- Pick up your litter and gel packets.
Safety
- Wear bright clothing or reflective gear in low light.
- Increase mileage slowly to avoid shin splints and stress injuries.
- Stay hydrated and avoid running at the hottest times.
Levels
- 1Run/walk intervals for a few minutes.
- 2Can run 20 to 30 minutes without stopping.
- 3Runs a 5K or 10K and follows a plan.
- 4Trains with structure, pace work and long runs; races regularly.
- 5Competes for age-group awards or at club, collegiate or elite level.
Questions
How often should I run?
Three days a week is a good start, with rest days between.
Do I need special shoes?
Comfortable running shoes help; a store fitting can find the right type.
What if I get out of breath quickly?
Slow down and use walk breaks; building up gradually works.
Draft guide: written from general knowledge and not yet checked by someone who plays running. Costs are approximate and vary by city. Check with a coach or doctor before starting anything new.