Thoughts
of a runner: “Running… Breathe in… Breathe out… In… Out… Step… Step… A little
bit more… In… Out… Here it is… Finish line… A few more steps… Must not give up…
Keep going… Keep going… YEAAAAAAAAAAH!!!!!!!!! Made it!!!!! Feeling the heart
pumping… Very deep breathing…. Feeling GREAT!!!”
Okay,
you are ready to do it too! Just get out and start running as well as you can
until you see those extra pounds melt away, your heart becoming super strong
and you just start feeling like the most awesome person in the universe.
Nothing can stop you once you’ve decided to start running. You will just get
out there and show everybody what you can do.
STOP! If that’s what you are thinking then you are on the wrong path.
If that’s the attitude that you have towards running then your first run will
be your last run (that’s what it was for me the first time I tried running.
Thankfully, I had enough courage to try it once more a few years later.)
Your
running routine requires a little bit of planning and preparation and only in
that case you will be able to get all the benefits of running and make running part
of your life. Here is a very easy guide on how to start running. Just follow it
and enjoy your new found exercise addiction!
Step 1. Get your mind set on running
Running
is not easy. Running will push you out of your comfort zone and most people are
not very comfortable doing this. You must prepare your mind first and realize
that it won’t be easy. Just give yourself 1 month (not 1 run, not 1 week but 30
consecutive days) of running at least 3 times a week. Do not give up until this
month is over. Your mind must be your timer; no matter what you feel and what
your laziness makes you think you must get through that first month.
Step 2. Plan your route
If
you are using a tread mill then you should skip this one. If you are getting
ready to run in your neighborhood or in the park then you should familiarize
yourself with your route. Decide where you want to start and where you want to
finish. Visual reference points will make it easier later on to know how much
more you have to go. My suggestion is to find a route that will take you about
30 minutes to walk. And one more thing, choose more or less flat surfaces
because uphill and downhill running will be a little bit too much for you in
the beginning.
Step 3. Start walking
Once
you know your route you should start walking. Do not start running the very
first day of your training. Just walk slightly faster than your regular pace.
Depending on the level of your physical fitness you might have to walk for a
few days or maybe even weeks. If you feel that walking is already pretty
strenuous for you then you should stay at this stage for some time until you
feel that you can push yourself a little bit further.
Step 4. Add 1 running interval
The
very first time that you try running I suggest that you add just one running
interval. Walk your entire route and then run the last 700 – 800 ft or so (it
should take you about 1 – 2 minutes). Do not run too fast and note how you feel
after that. Was it too much and are you already huffing and puffing? You might
need to slow down or continue your walking schedule for a few more days. If it
was easy then you are ready to move on. Congrats!
Step 5. Add more running
Now
that you know that you can run start adding a few more intervals every week.
Split your routine into 3 equal intervals: 10 minutes of walking and 1 minute
running. Every week change these intervals: add 1 minute of running and
decrease your walking by 1 minute. At this point you will have to change your
route a little bit and add a few hundred yards to it.
Step 6. Keep your running schedule
Do
not run every day! This is crucially important because your body needs rest no
matter how good of an athlete you are. The best schedule is to run every other
day but in any case do not spend more than two days without running. It will be
too difficult for you to get back on track if you do so.
Step 7. Add strength training for your legs
Your
progress in running will basically depend on two major components: the strength
of your legs and your lung capacity. Your lung capacity depends on your
lifestyle and genetics and running will actually help you to increase it
(that’s where heart benefits come from). But you can strengthen your legs
before you start running by adding two or three leg workouts a week. Squats,
lunges, calf raises, anything will do as long as it exercises your legs. I’ll
be posting an easy and effective workout for strong legs really soon. Stay
tuned!
You
will become a real runner when running ceases to be just a workout and will
turn into an essential part of your life that will bring you happiness, joy and
inner balance. People are not born as runners or non-runners; everybody can
start running if they really want to. This is where my post ends and your
running career begins. Have a great run!
And
keep it balanced!
