Running is one of the most accessible ways to improve your fitness. You do not need an expensive collection of equipment or years of athletic experience—you simply need a sensible starting point, a plan and enough patience to let your body adapt. With the Royal Victoria Marathon weekend taking place October 9–11 and HYROX Vancouver coming up December 18–20, now is an exciting time to begin running or become more consistent with your training.
Whether you are preparing for the marathon, half marathon, 8K or 5K in Victoria, or want to improve your running before HYROX Vancouver, the most important goal is not to do as much as possible right away. It is to build gradually enough that you can keep training consistently.
Start With Your Current Fitness Level
One of the most common mistakes new runners make is starting with the fitness level they wish they had rather than the fitness level they currently have.
If you have not been running regularly, you do not need to complete a continuous 5K during your first week. A walk-run approach is often a safer and more enjoyable place to begin. For example, you might alternate one or two minutes of comfortable running with one or two minutes of walking for 20–30 minutes.
Over time, you can gradually increase the running portions and reduce the walking breaks.
If you already attend strength or group fitness classes, you may have a good general fitness base. However, running still places different demands on your muscles, tendons and joints. Your cardiovascular fitness may allow you to run farther than your body is ready to tolerate, so avoid increasing your distance too quickly simply because your breathing feels comfortable.
Build Your Weekly Running Gradually
Beginners can often start with two or three runs per week, leaving recovery time between sessions. Your week might include:
- One short, comfortable run
- One walk-run or easy aerobic session
- One slightly longer run completed at a relaxed pace
- One or two strength-training sessions
Most early runs should feel easy enough that you can speak in short sentences. Speed workouts and hard intervals can be useful later, but they should not make up the majority of a beginner’s training.
Increase only one major training variable at a time. Instead of adding distance, speed and another running day during the same week, choose one small progression and monitor how your body responds.
Muscle soreness and general fatigue can be normal when starting a new activity. Persistent or worsening pain, swelling, limping or pain that changes your running technique should not be ignored. Reduce the training load and consult an appropriate healthcare professional when needed.
Strength Training Supports Better Running
Running more is not the only way to become a stronger runner.
Strength training can help runners develop the force, stability and tissue capacity needed to handle repeated impact. Exercises such as squats, split squats, step-ups, deadlift variations and calf raises can support the hips, knees and ankles involved in running.
You do not need to stop strength training while preparing for a race. Instead, plan your week so that demanding leg workouts and harder runs are not constantly competing with one another. A well-designed program should allow your running and strength training to work together.
Running for HYROX Is Different
HYROX includes eight one-kilometre runs, with a functional workout station completed between each run. That means HYROX athletes need more than the ability to run eight kilometres continuously. They must learn to run efficiently while carrying fatigue from sled pushes, lunges, rowing, SkiErg work and wall balls.
If you are preparing for HYROX Vancouver in December, start by developing a consistent base of comfortable running. As your fitness improves, introduce sessions that combine controlled running with functional movements.
Not every workout needs to be a full race simulation. In fact, constantly performing high-intensity HYROX workouts can make it difficult to recover and build running volume safely. Easy runs, strength sessions, technique work and carefully planned race-specific workouts all have a place.
Improve Your Running With a Performance+ Running Assessment at BPM
Every runner moves differently. Stride length, cadence, posture, foot contact, hip control and previous training experience can all influence running efficiency.
A BPM Running Assessment gives you the opportunity to better understand your individual running mechanics before increasing your training.
BPM’s running assessments are led by Coach Maddy Eybergen, an elite runner, TC10K winner, kinesiologist and HYROX World Champion. Maddy combines her education in biomechanics with real-world racing experience to help runners of all levels identify opportunities to improve their technique, efficiency and training approach.
An assessment can be especially valuable if you are new to running, returning after time away, experiencing recurring discomfort or preparing for a specific event such as the Royal Victoria Marathon weekend or HYROX Vancouver.
Consistency Beats Perfection
You do not need a perfect pace or an advanced training plan to become a runner. You need a realistic starting point, gradual progress and the willingness to stay consistent.
Begin with manageable sessions, keep most of your running comfortable, continue strength training and give your body enough time to recover. With the right approach, the next two months can help you build confidence for the Royal Victoria Marathon weekend—and the additional time before HYROX Vancouver can help you develop an even stronger running foundation.
Ready to get started? Book a running assessment at BPM Fitness Centre and let Coach Maddy help you move toward the start line with a smarter, more individualized plan.
