For a lot of people, running can be a challenge. But if you’re a runner, you know that the hardest part about running is getting out the door. If you’re able to set up a routine, it’ll be much easier for you to run on a regular basis.
So, if you’re thinking of joining the bandwagon and get into running, this post is for you. Whether you plan to run on the pavement or on a treadmill in gyms like Blink Fitness, this guide can certainly help you get started.
First off, you need to be motivated. Unlike walking, running requires more effort. The more motivated you are, the more likely you will be able to get into the “habit” of running. Know your whys and your end goal. Make sure to give yourself a reward every time you workout. It doesn’t have to be anything major. You can eat a brownie or perhaps enjoy Netflix for an hour or two after your run.
Next is to establish a routine. It’s important to run at the same time of day if you want to create a routine for your runs. If possible, you should also watch some motivational videos or listen to pre-workout music.
Tag someone along. Whether it’s your spouse, friend or co-worker, having a support system will always help you become more consistent.
Before you can run, walk. It may seem cliché but it’s easier to set small goals than aim for big ones at the get-go. Besides, you don’t want risk getting injured by transitioning immediately to running when you’ve been a couch potato for quite some time now. A week or two before you start with your running program, you can get in the habit of brisk walking – perhaps 10 minutes a day and gradually increase the distance and even pace as you get more comfortable.
Follow a program and stick to it. When you’re ready to run, here’s a 6-week program you can use.
- Week 1: Brisk-walking for 30 minutes, 5 days a week.
- Week 2: Run for 2 minutes, walk for 1 minute.
- Week 3: Run for 3 minutes, walk for 1.5 minutes.
- Week 4: Run for 4 minutes, walk for 2 minutes.
- Week 5: Run for 5 minutes, walk for 2.5 minutes.
- Week 6: Run for 6 minutes, walk for 3 minutes.
Now you’re ready to run non-stop. There are programs online that will help you finish your first 5K but if you’re looking for a beginner-friendly guide that will help improve your endurance, you might want to consider this guide.
Week 1:
Start with a 10 minute non-stop run followed by 20 minutes that comprise of 3 minute runs, 2 minute walks.
Week 2 – Week 6:
Gradually increase your non-stop runs, and decrease your run/walk ratio until such time you can run non-stop for 30 minutes.
Since you’re now able to run non-stop for 5K, you may want to consider increasing your distance. Perhaps the next goal you’ll want to crush is a 10K? Don’t rush it but do be consistent with your runs. Keep to your running schedule (5 days a week, 2 days rest) except this time, gradually increase the time and distance of your runs.
Finally, aim to get faster. If you’ve already finished 5 or 6 miles of running in one session, you can start working on your speed. There are workouts and drills you can do to boost your lung and leg power.
Final Thoughts
Running may seem difficult at first but really, it’s all about creating a routine. Once this is done, you’ll be itching to run almost every day. Just make sure you have the proper running gear and you especially need good running shoes to reduce the risk of injury. Warm up and cool down are a must in every session. Be flexible – there will be days you can’t run due to poor weather or busy schedule. You can always make up for it on other days. Finally, be sure to monitor your progress so you can continually work on improving yourself.
Here’s a video detailing some helpful tips for beginner runners: