Many people often mention to me that they are interested in getting started with running but don’t know where to start and aren’t quite ready to hire a coach. This is totally understandable. There is an abundance of information available on the internet about how to get started, such as Couch to 5k Plans. While these can be very useful, it is often difficult to read through everything and know what is actually helpful and what might not be such great advice.
The truth is, running doesn’t always have to be a science. Sure, if you are looking to improve your speed or increase your distance for a longer endurance race, having a set plan or a coach to guide you can make the process much easier. However, if you are simply looking to begin running, you can make it just that: running simple.
As I have mentioned in other posts, running isn’t always easy. It gets easier, but there will always be an element of challenge in nearly every run. This is what makes you feel so invigorated and accomplished when you finish!
To make the process easier, it is often helpful to start with shorter distances and use run/walk intervals. Set a goal of doing 10 minutes your first time. Try running for a minute and walking for two. You can gradually increase the duration over time, as your body begins to adjust. If you prefer, the run/walk intervals can also lengthen out. However, I have many clients and friends who use the run/walk method exclusively for all distances from 5k’s through the marathon.
A helpful tool to decrease your risk of injury is to follow the 10% rule. When you feel that you have comfortably accomplished a certain amount of time or distance, increase that amount by 10%. You should also start your run intervals at a shorter amount than your walking intervals. Follow a 1:3 or 1:2 run/walk at first and lengthen or decrease as necessary.
Remember any amount of running is running. There is no rule that states how fast, how far, or how often you need to run to be a runner. If you run, you are a runner!
Running is your own personal journey. This is about you feeling good about you and the experience. Remember that it will be challenging. It will take time for your body to adjust and become more comfortable. Give yourself the freedom to make it work for you.
With some time and patience, you might find that you are ready to start looking for an appropriate plan for you or to hire a coach. Until then, just run as you wish.
How do you like to approach your running?