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How to Start (or Restart) a Running Routine: Tips for Indiana Runners

Starting or restarting a running routine can feel daunting, whether you’re lacing up for the first time or returning to the pavement after a break. Indiana’s surprisingly diverse running landscape - from Indianapolis’s Cultural Trail to the rolling hills of Brown County State Park - offers the perfect backdrop for runners of all levels. If you're ready to make running part of your lifestyle, this guide will help you build a sustainable routine while embracing the unique charm of the Hoosier State.  

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1. Set Realistic Goals
Whether you’re a first-timer or a seasoned runner, it’s crucial to establish goals that are both achievable and motivating.  

  • First-time runners: Aim to run consistently rather than far. For example, running 2-3 times a week for 15–20 minutes is a great start.  
  • Returning runners: Use past accomplishments as a guide, but give yourself grace. Start with shorter runs to rebuild your base before diving into intense training.  

Consider signing up for a local race, like the Carmel Marathon or the Monumental Marathon, to keep you motivated.

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2. Find the Right Gear 
Proper running shoes are essential for avoiding injuries. Visit local specialty stores like Athletic Annex for expert fittings. Don’t forget moisture-wicking clothing, especially if you’re running in Indiana’s humid summers or chilly winters.  

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3. Choose Beginner-Friendly Routes
Indiana boasts plenty of beginner-friendly running spots:  

  • First-time runners: Try flat, paved trails like the Monon Trail or the Nickel Plate Trail.  
  • Returning runners: Mix in some variety with park trails like Eagle Creek Park or Fort Harrison State Park for a balance of challenge and scenery.  

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4. Follow a Plan  
Starting without a plan can lead to overtraining or burnout.  

  • First-time runners: Use the “run-walk” method, alternating running with walking intervals. Programs like Couch to 5K can be incredibly helpful.  
  • Returning runners: Gradually increase mileage or intensity by no more than 10% per week to avoid injury.  

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5. Incorporate Cross-Training and Rest
Rest days are as important as running days. Incorporate activities like yoga, swimming, or cycling—perfect for Indiana's indoor facilities during colder months. Cross-training prevents injury and improves overall fitness.  

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6. Join a Running Community
Running with others can keep you accountable and make the experience more fun. Check out local running clubs in Indiana like the Monon Track Club (shameless plug).

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7. Prepare for Indiana Weather
Indiana’s weather can be unpredictable, so adapt your routine accordingly:  

  • Winter: Use layers and reflective gear for early sunsets. Look for indoor tracks, like those at the Monon Community Center or the National Institute for Fitness and Sport.  
  • Summer: Run early in the morning to avoid heat and humidity. Stay hydrated and stick to shaded routes like the trails Fort Harrison State Park or Holliday Park.  

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8. Celebrate Progress
Track your runs using apps like Garmin Connect or Strava, and celebrate milestones like your longest run or fastest pace. Indiana has plenty of post-run treats too—treat yourself to a reward like a coffee from Monon Coffee Company or a healthy snack from a local farmer’s market, such as the Broad Ripple Farmer's Market.

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9. Stay Consistent and Patient
Running is a journey, not a sprint. Whether you're just starting or getting back into the groove, consistency is key. Over time, you’ll build endurance, improve speed, and rediscover the joy of running.  

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Starting a running routine, or coming back after time off, is all about taking it one step at a time. Indiana offers countless resources, from scenic trails to welcoming running communities, to support your journey. With realistic goals and proper preparation, you’ll be crossing your next finish line in no time.  

So grab your running shoes and head outside—the open road is calling, and it’s a perfect time to answer!


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