If you’ve ever tried to get into running but quickly had thoughts like “I can’t run” or “I’ll never be good at running” or even “I hate running” I have the fix for you that will transform you into a runner.
Mindset
Running is 90% mental and 10% physical. So, let’s start with your mindset. If you have limiting thoughts like “I’m not good at drawing” … how likely are you to sketch in your free time? Zero chance. If you have the limiting thought “I hate cooking”… how often are you going to look up new recipes to try? Never. However, if you sketched or cooked every day, you would get better and better every day.
Same thing with running. The problem is you are probably not even getting on the treadmill because you already have the limiting thought that you won’t finish. If you can walk a mile you CAN run a mile. Let me teach you how.
Start SLOW
Do NOT jump on the treadmill and crank it up to 7 mph and expect yourself to stay at that speed. Instead follow this method.
Each week aim to run at least 3x per week. However, listen to your body for when it needs a rest day. You’re going to have more sore days at the beginning and then your body will adapt as you keep going.
Before each run, stretch your body (especially your legs and ankles) and do a 5 minute warm up walk to wake up your muscles.
After each run, do a 5 minute cool down walk to regulate your blood flow and heart rate, stretch your body again (focused more on lower body still), and drink plenty of water!
Week 1: Walk for 30 minutes
Week 2: Walk for 9 minutes, jog for 1 minute for (3 intervals) 30 minutes total
Week 3: Walk for 5 minutes, jog for 1 minute for (5 intervals) 30 minutes total
Week 4: Walk for 2 minutes, jog for 1 minute for (10 intervals) 30 minutes tota
Week 5: Walk for 1 minute, jog for 2 minutes for (10 intervals) 30 minutes total
Week 6: Walk for 1 minute, jog for 5 minutes for (5 intervals) 30 minutes total
Week 7: Walk for 1 minute, jog for 9 minutes for (3 intervals) 30 minutes total
Week 8: Jog for 30 minutes
Reminders
Make sure you’re wearing proper running attire with comfortable and quality running shoes.
Lastly, be compassionate with yourself and drop all expectations of your mile time. When I got back into running, I was expecting myself to be able to run at the pace that I did in High School. Every time I would burn out and not even finish the mile. I would have limiting thoughts like “Wow, I can’t even run a mile anymore.” Which was not true at all. I just couldn’t run at that same pace. Once I broke down those expectations, I could finish a full mile. It’s okay if you’re running 11+ minute miles in the beginning.
When you’re feeling burnt out, don’t stop, just go slower!