How to become a runner
If your reading this you've probably been there “I’m going to start running”. You put on a new running outfit and lace up those new shoes. “This time will be different” you say to yourself. Your plan is to run Monday, Wednesday and Friday. Maybe take the weekend off and get back at it on Monday.
You put your headphones on and off you go! You pass your neighbors house maybe give a wave if someones outside. At this point everything is going to plan and your feeling pretty damn good!
You start running faster and think I can keep this pace up for 5 miles (I know because I’ve been there).Your now five miles into your run and you’ve already “hit the wall”. Your pace slows to a crawl and your sucking wind! You continue on like this for another 5–10 minutes until you make it back home or you swallow your pride and decide to walk back home. As you get back home and chug a Gatorade your thinking “what was I thinking, I’m not a runner”. The following day your legs are so sore you can’t even think about running never-mind a Wednesday and Friday run. It takes a full 5 days before all the pain is gone from that one run that you don’t dare go out for another run because you don’t want to experience that pain again!
The Plan
You know the saying “you have to crawl before you can walk”? Well in running terms you have to walk/jog before you can run(for most of us, unless your that naturally gifted freak athlete).
First off change your smart watch into an old fashion stop-watch. At this point you should not be worrying about miles or pace.
Start out with 3 minutes of walking followed by 2 minutes of a slow jog. (you should be able to hold a conversation with someone at this pace). After the two minutes resist the urge to keep jogging and do three more minutes of walking. Really concentrate on your breathing during this phase. repeat this walk/jog 2 more times. That’s it!
When you finish this workout, you should feel like you left something out there. In other words you could have done more! This is a great thing. You don’t want to overdo it when your starting out. Your legs maybe a little sore the next day but it shouldn’t hinder you to go out there and do it again after one maybe two days off.
Depending on how difficult this workout was for you, you can repeat the workout or tweak the workout. I recommend adding one or two walk/jog repetitions to make the workout longer at first.
Once you and your body feels comfortable with this workout. That’s were you start switching up the minutes. So at first try two minutes of walking and three minutes of jogging. After adjusting your walk/jog minutes give your body a few a week or even two to get used to the added stress. Before you know it your body will be able to handle five, ten, fifteen and then twenty minute jogs without needing to walk.
Remember consistency is the key with becoming a runner. If you feel like your in a rut. Switch up your running route, try running with music or no music. Drive to a local trail so you can change up your scenery. Most importantly HAVE FUN! In if your consistent you will not have to walk on your jogs anymore. This is or can be a slow process but on the other hand is very rewarding.
Before long you’ll be doing hill sprints, fartlek’s and long runs!