Anyone can be a runner for as long as you have the passion and the endurance for it. The first thing to do it is to start the right way. For you to learn to run the right way, you need to do some research at least for a learn-to-run program or else you may need to hire a coach who can help you with it. Most people aim to run in a marathon; it is a big feat but you can do it even when you start small. Here are some ideas on how to start running the right way:
Find out how fit you are and start from that level.
You already have a good foundation when you have been going to the gym, doing yoga, or doing strength training. Most runners fail in their goals because they tend to do too many things too soon. You have to start with a slow, gradual, yet continuous approach. Doing this will enable your mind and body to adjust to the intensity and the high impact of running on your body. Whatever level you are in, always remember the importance of warmup and cool down exercises. You can precede each workout with brisk walking and finish every workout with an easy walk.
Follow the right frequency for runs.
You have to incorporate in your daily routine a learn-to-run program which involves running or walking and running three times a week on alternate days such as Monday, Wednesday, and Saturday. You may consider this as warm up to your spinning classes or yoga classes. But don’t forget to spend a day every week as your rest day. This will give your body enough recovery after doing the physical exercises.
Think of running as part of your life and not an end goal.
What matters most in running is the journey you have with it. It is not a destination which ends after you run a marathon. There are those who push themselves too hard that they run for ten weeks straight. This often leads to failure and a lot of frustrations. You need to take time as you progress and your body adjusts to the physical demands of the sport. The first ten weeks will change your pace from more walks and a little running to more runs and a bit of walking. The second phase would make you walk a little to running continuously for 30 minutes. It’s a subtle approach but your mind would learn to enjoy running eventually.
Think individually.
There are more people who run and walk when they exercise. It’s because this can be enjoyable and relaxing to the body. You can find yourself a great combination or some sort of ratio for walk and run and stick with it. You may opt to progress to a higher level of continuous running after a while. You can also perform some workouts on the treadmill where you can control your pace, the distance, and also the terrain. When you can run strong on the treadmill, you can start running outdoors.
Sign up for a race.
Once you have gotten the hang of it, the best way for you to continue running is to find yourself a race, sign up for it, and put it on your calendar. This can work wonders on your focus and it enables you to stay on your running schedule. You have to understand that a beginner is able to run any race; you simply have to give yourself enough time to train. Just choose a distance and find an online race finder and this shall get you started for real.
You have to take note of your running form.
There are runners who are natural heel strikers while others are run on their toes literally. Both forms are the same in impact. Nothing is better than the other. You are in safer form when you run on your natural stride. The more you run, the more comfortable your stride will feel on you, and even better your body will become much more efficient.
Pick a training plan from the net.
There are a number of elaborate training plans online but it’s better to keep it simple. Here is the best formula for the right training plan to follow:
You have to train for three days week. You have to run or walk or run/walk for 20 to 30 minutes two days every week. You can have a longer run or walk for 40 minutes during weekend. During rest days, you can rest or cross train. Always see to it that you run at a conversational speed. Always consider taking up regular walk breaks.
As a runner, you need to respect the environment.
This means that you need to know well the weather and how this affects you. When you live on a hill, you have to walk to the bottom or the top before you start running. The technique is to find a flat surface. You have to drive to an area where there are flatter running options when it’s too difficult for you to find one near your place. Most days, it is warmest during 10 am to 3 pm. It means that when the day is cold, it would be better to run during those times. When it is a hot day, you better avoid those times too. Early morning and late evening runs can be the best option you have since these times are often the less hectic part of your daily routine.
Consider the right nutrition.
At this point nutrition before and after the run is not yet a huge factor to consider unless you are a big eater. Try to avoid eating one or two hours before you run and only drink water after it. When you run first thing in the morning, you need not eat anything but if you think you need to eat something a banana or a piece of bread is already too much.
Leave a Reply