If you are anything like me, running has never been your thing. The idea of starting a running program may even intimidate you and I completely understand the feeling. However, if you commit to it, it is not as daunting as you think. A positive outlook and a laid out plan are all you need to successfully start running…and the go ahead from your physician.
Step 1: Set a Goal to Start Running
I have never been a runner. EVER. In high school PhysEd class we had to run/walk a 16 minute mile a couple times a week. I hated it. I could not run a 16 minute mile and it was torture for me. People would ask how I was able to play softball when it included running. I would kindly tell them that in softball I only had to run around the bases one time and could promptly sit down when I was finished. I truly hated running.
Fast forward to when I was 31. I kept seeing advertisements for those three mile mud-obstacle course races. It was new to me and looked like it would be fun. I gathered a group of family and friends and we signed up.
Up to that point in my life I still had never ran a mile, but I still set the goal to run and finish the race.
So what is your goal? Make it specific. If your goal it to start running, how do you know you met your goal? When you can run to the mailbox? Run a marathon? When you can run for thirty minutes straight? Being specific gives you a measure to know when you have met your goal.
Make sure your goal is achievable and realistic. If you have never ran before, don’t make a goal saying you’ll be running three miles in a week. You could achieve it if you really pushed yourself but it isn’t very realistic and may end with you being injured. It definitely doesn’t sound like fun. Set yourself up for success by setting attainable goals.
Your goal should also have a time frame attached to it. Granted you could still reach your goal without this element, but I think you are more likely to stick to the plan when there is a deadline. It helps with accountability. There is big difference in setting a goal to run three miles and setting a goal to run three miles in two months.
Lastly, don’t be afraid to break up a big goal into smaller ones. For example, maybe your end goal is to run a marathon. Set small goals to get you there. Run a 5K, then run a 10K. As I’m training for a half-marathon, I’ve set a time goal for my three mile runs. It gives you small victories to achieve which will keep you motivated and looking towards your final goal.
Step 2: Execute with a Running Program
When it’s time to start the actual running, I recommend the C25K (short for Couch to 5K) app. It gradually progresses you to a 5K (three miles) run over nine weeks. This is probably one of the most popular programs available and it is free. You run 3 times a week using a run/walk split during the training. Each session is approximately thirty minutes with warm up and cool down included. The breakdown for the first week is as follows: five minute warm up, then run one minute and then walk a minute and a half, repeat eight times, and finish with a five minute cool down. As you progress the run times get longer with less walking in comparison.
Another key thing about the program is that it gets you to running a full 5K. This is important because some other programs will not progress you to a full run but keep you at a run/walk split. I learned this the hard way when I purchased the app for half-marathon training by the same developers. My goal is to run the entire race but the program trained you to run/walk the race. So be aware of what you are using and the goal it is working you towards. I found a free half-marathon training schedule online and I’ve really enjoyed it so far as it doesn’t have me running insane amounts of miles during the week. You can find the schedule here.
No matter what program you are using, you need to be consistent. If it requires you to run three times a week then you need to run three times a week. Try to run on the same days each week at the same time. This helps it become a habit, which will help you succeed. Life happens and when it does just get back on track. This is your goal. Make it a priority and you will achieve it.
Step 3: Stay Motivated
You are doing something new so at first it’s going to be uncomfortable. There are going to be days you don’t want to do it. You’ll start running and think of every excuse in the book to stop. I know because I do this sometimes.
The first three quarters of a mile is the toughest for me. My body seems to hurt more and I just don’t want to be doing it. I remind myself of my goal and tell myself to suck it up and get through the first mile. If I’m still not feeling right once I’ve hit a mile, then I will stop. That has never happened though.
I have found that running is more of a mental challenge than a physical one. Don’t get me wrong, the physical part is hard but if you can’t push yourself mentally, the physical doesn’t matter.
Another trick I use to get through the mental struggle is when I feel like I can’t go on, I pick a spot on my running path and tell myself to just make it to that spot. If I feel I can’t go on after I hit the spot I stop. If I think I can do a little more, I pick another spot to run to, so on and so forth. Now I am not saying to run until you collapse or pass out, but test your limits a little. It’s ok to be a little uncomfortable, that’s when change happens.
My last tip is to not be afraid to repeat difficult weeks of the training program. If you struggle on a certain day, it’s ok to repeat it to give your body more time to adjust. It can be motivating to see how you improve with the extra time. Just don’t quit. This is your goal and every day you are working towards it is a win. Don’t limit yourself because it gets difficult. Thrive on knowing that you are getting better every day.
Good luck!
