The idea of becoming a “runner” can conjure up images of elite athletes sprinting down a track or crossing a marathon finish line. But running is a universal exercise that’s wonderful for all shapes, sizes, and abilities!
I started my running journey back in 2008. Despite hating running as a teenager (I would do anything to avoid laps in gym!) – I discovered that as an adult, it was the perfect outlet for me. It relieved stress, offered health benefits, and was available anywhere, anytime.
Since then, I went on to do numerous races myself (marathons, triathlons, swim run, and more!), and started coaching other folks back in 2012. I’ve helped many people cross the finish line of their first race, taking them from “Maybe I could do that someday” to “Oh my gosh, I did it!”.
Ready to try it out yourself? Here are four tips to help you start the journey (regardless of your current fitness level):
1. Create a Consistent Routine.
Consistency trumps motivation any day of the week! While motivation can be fleeting, sticking to a consistent schedule ensures that you make progress and want to continue.
When you start your new running plan, try starting with three days per week for two months. You’ll be shocked how far you’ll come in that time.
2. Start Slowly and Progress Gradually.
Many folks set a goal to start running and immediately want to tackle a 3-mile jaunt. But trying to push yourself too much at the start is a recipe for frustration and soreness.
Instead, start with a run-walk plan, alternating running and jogging for certain time intervals (for example, 1 minute running and 3 minutes walking). This is repeated for a specified number of intervals or for a certain distance.
Each week, build on your progress by either increasing the running interval, decreasing the walking interval, or adjusting the total number of intervals. This gradual progression minimizes the risk of injury and allows your body to build endurance.
Below is a sample run-walk progression to try. Do the workout below three times per week. Note – consult a doctor prior to starting a new exercise routine.
- Week 1 – Run 1 minute, Walk 3 minutes, 6X
- Week 2 – Run 2 minutes, Walk 3 minutes, 6X
- Week 3 – Run 4 minutes, Walk 5 minutes, 3X
- Week 4 – Run 5 minutes, Walk 3 minutes, 3X
- Week 5 – Run 7 minutes, Walk 5 minutes, 3X
- Week 6 – Run 10 minutes, Walk 5 minutes, 2X
- Week 7 – Run 12 minutes, Walk 3 minutes, 2X
- Week 8 – Run 15 minutes straight
3. Figure Out Your Ideal Running Environment.
Are you a fan of running in your neighborhood, or do you prefer a scenic trail? Do you like running solo, or would a group run be more fun? Enjoy the peacefulness of a quiet jog, or prefer some motivating music in your ear buds? Analyze what makes you the happiest and aim to do more of that.
4. Reward Your Progress.
Sometimes we all need a carrot to encourage us. What reward will help you stick with your goals? Maybe after following your routine for a week, you treat yourself to a snazzy new pair of running socks. Or perhaps after you tackle that 5K race, you’ll indulge in a massage. Acknowledge and celebrate those achievements, no matter how small they may seem!
Starting to run might seem like a daunting task, but with the right mindset and consistency, you can ensure that you’ll succeed. Let’s lace up, hit the road, and enjoy the journey!
