Autumn is a great season to run, especially if you’re a lover of pumpkin spice everything. You can enjoy a cool breeze during your morning jog and reward yourself with a pumpkin spiced latte after you’re done. Here’s how to hit the ground running:
Get good shoes: Go to a running store for help. The salesperson can help you find the right sneakers for your feet — whether you have flat feet or high arches, you supinate or pronate, need lots of cushioning or less, and so on.
Start slow: Try the Run/Walk Method to get you going and feeling confident. For example, run for 10-30 seconds, then walk for 1-2 minutes, and repeat for the duration of your run.
Set an objective: Keep yourself motivated by signing up for a race in the future — maybe a 5k or 10k in the spring.
Follow the 10 percent rule: Increase your weekly time or mileage by no more than 10 percent from one week to the next. Break the rule and you may wind up injured just when you’re trying to get started.