True Beginner Running Guide
|September 26, 2014||Posted by Guest under Basic Tips, Beginners, Fitness, Health, Marathon, Motivation||
Make Jogging A Hobby, Not A Hatred
By Matt Gaarder
Deciding you are going to start a running routine and hitting the road require most people to take a big leap of faith of sorts, one that will look small down the road, trust me.
I remember making the decision to start running for fitness and get in better shape, but I was afraid it would not last, I hadn’t run for years. My first run didn’t do a lot to quash that concern, I only went about a block and a half and had to turn around to walk home, it just wasn’t going to work. Thanks to a little encouragement from a friend of mine I did exact ally what you are doing, I turned to the internet to see what could be done to fix my problem.
I found what you are finding a ton of running routines training for some race, 5K, 10K, half marathon, full marathon. Even though they say they are for beginners you might not be to the point that “training” is a word in your vocabulary. This article focuses on getting past that first two blocks, even if it doesn’t happen on the first run.
The best tip I can give to someone just starting a jogging routine is to stay encouraged, whether you can do that yourself or if you need the help of a running partner, just stay encouraged. The second piece of advice I can give you is to take it slow. You will find that if you set small, achievable goals each week you will be two months into your run and measuring those runs in miles, not blocks.
Build slowly. If you can only run a few blocks, like me, run those few blocks three times the first week. Then keep running three times a week, but add a block each week and if you are feeling good add two or three. Don’t run three blocks one week and then try to go a mile the next week. That will get you discouraged and quite possibly injured. It will come, trust me.
After a couple of months of adding a little distance here and there I started adding time. I got to where I was running 15 to 20 minutes at a time. The next week I stretched it to 25 minutes then 30. Next thing I knew I was running 45 minutes a day, because I was patient and set those achievable goals each week.
I realize this doesn’t lay out exact times and distances you should run each time, but everybody is different. You have to know your body, know where you are starting from and simply build from there. Once you get in a routine and feel more comfortable, maybe feel like a “runner” then you can look up those beginning training guides that will guide you to a first race.
One story I want to share with you comes from a Runner’s World magazine issue and was written by Joey Galloway. Galloway has run countless marathons and his article that I will never forget dealt with walking during long training runs and races. He had run marathons straight through and finished and then he would run marathons where he would walk for 1 minute every mile and then start running again. He said it left him with more energy at the end of the run and would give him better times in the marathons he used the “interval” run. I have adapted that for my longer runs to walk through water stations if I am at a race or walking while changing music or drinking from my water pack during longer runs. Try this, you will find it will give you more energy as well. Great advice from Galloway!
This method of getting started grew for me. After being that guy that went 1 1/2 blocks on his first run I have now finished three marathons, a half marathon and on any given weekend if there is a 5K or 10K in the area I can just go out and run it. Since I have made running a hobby with a slow build I do it four to five times a week and stay in shape enough to be able to join others for a weekend jog.
You may not get to the point of running a marathon, that may not ever be a goal for you and that’s great. Make sure you set goals that keep you running for a lifetime because you enjoy it. Once running becomes a chore you will quit and eventually be back to square one.
I have taken my experiences and now a race director for an annual marathon, half marathon, 10K and 5K race in northwest Missouri. The best part about that is I get the chance to talk with hundreds of runners and a lot of them have stories just like you and me!
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