As many of you know, I started running a few months ago. When I was just starting out, I talked about things like why I wanted to start running, how long it takes to become a runner, etc. Now that I’ve completed the process, I wanted to share some thoughts on how to start running.
Have a system
Probably the most important contributor to my success was having a program to guide me through the process. After looking around, I used the well known (and widely loved) Couch-to-5k running program.
This program is designed to get just about anyone up off the couch and running 5k (or 30 minutes) in nine weeks. It starts off with a gentle combination of walking and running, and it ramps up gradually until you’re running non-stop for half an hour.
The following links chronicle my C25K experience.
- C25K Week One – Recap
- C25K Week Two – Recap
- C25K Week Three – Recap
- C25K Week Four – Recap
- C25K Week Five – Recap
- C25K Week Six – Recap
- C25K Week Seven – Recap
- C25K Week Eight – Recap
- C25K Week Nine – Recap
In short, I recommend this program highly. If you stick to it, you will succeed.
Share your goal
Once you’ve settled on an approach, tell someone about it. This could be as simple as confiding in a loved one, or as involved as sharing it with the world on your blog. Nothing builds accountability like going public, so go ahead and share your goal with at least one other person.
Find a running partner
Even better than sharing your desire to start running with others is to find a running partner. You’d be amazed at how motivating it is to know that you’ll be letting someone else down if you skip a workout.
If you can’t find a “real” running partner, go online and find a community of runners-to-be. There are numerous running sites out there, many of which have discussion forums in which you can participate, encourage others, and receive encouragement yourself. A virtual partner is far better than no partner at all.
Be patient
I’d be willing to bet that the #1 culprit when it comes to ending someone’s transition to running is doing too much too soon. You have the rest of your life to run fast and far, so don’t push it too hard right now.
As simple as this sounds, it’s actually pretty challenging. When I first started out with the C25K program, it was hard to alternate 60 seconds running and 90 seconds walking. It felt wimpy, and it was sort of embarrassing to be doing so little.
My advice? Get over yourself. You’ll be out there running like a champ soon enough… But only if you can avoid overdoing it early on.
Listen to your body
If you take your time and stick closely to your program, there’s a decent chance that you’ll make the transition from non-runner to runner without any injuries or setbacks. Unfortunately, as you’ll read in the following section, that’s not always the case.
You know your body better than anyone else, and chances are you can tell the difference between “normal” muscle soreness and the pain associated with an emerging injury. Don’t be a hero.
If something doesn’t feel right, act on your intuition. Take a few days off. Rest. Ice your injury. Use a foam roller. You might even consider seeing a doctor. Whatever you do, don’t ignore in the pain in hopes that it will just go away.
Don’t skimp on your shoes
This one is a close corollary to listening to your body. The right running shoes can play an incredibly important role in keeping your body healthy. In fact, my running career (such as it is) was nearly derailed by a bad pair of shoes…
As the C25K program began ramping up, I started suffering hip pain. As it turn out, my feet supinate (roll outward) when I stride, and that was causing pain in my IT band.
Unfortunately, I ignored the problem for a week or so until it got to be unbearable. I then headed to a specialty running store and got properly fitted for a new pair of running shoes.
After taking a short break from running, I was back at it in my new shoes and the problem hasn’t recurred (knock on wood).
Register for a race
Finally, I highly recommend seeking out a local race that will take place shortly after your anticipated graduation from your “start running” program and register for it. That way you’ll have a very specific goal and timeframe in mind when training.
Since this race won’t take place until after you graduate, it should also help you to pace yourself in your training. After all, there’s no need to rush when you won’t be making your public debut for another two months.
And guess what? Races are surprisingly fun. Don’t worry about your time. Just go out and enjoy yourself.
Note added in proof: I just ran 6.5 miles yesterday. It tooks me 73 minutes, but I ran every step of the way. And I actually enjoyed it.
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{ 1 comment… read it below or add one }
I couldn’t agree more. I did C25K from November until April, so I was on the slow path, but now I’ve run 5Ks and last weekend I did a sprint triathlon. And last year I was a couch potato.