Through the last few weeks we have learned quite a bit about running. We have learned that humans have actually been designed to run, we have looked at the benefits of running and we have discovered some reasons people run as well as excuses we sometimes use why we cannot run. Now the only question remains : how do I start running?
Running is really an easy sport to get into in the sense that no expensive equipment is needed, a basic pair of running shoes will do the trick. There is no need to join a club and pay expensive club fees and there is no restriction on where or when you may run. However, there are two important things a person should do before starting this running journey. The first thing is to visit a GP for a thorough check-up. Once he/she gives the all clear you are well on your way. The second thing you have to do is to get yourself a running plan. Of course you can do like I did many years ago, and just start running, but the chances are you are going to run out of steam before you have really given it a proper go. A running plan will make all the difference. For this there is no need for an expensive running coach as the internet is full of free running plans. The biggest struggle is deciding which running program to use. If you are a novice runner, my suggestion is to get yourself a walk/run program for beginners. A solid base of walking/running will set you up with a good foundation. These programs usually take you from walking to running a 5km in 8 to 12 weeks. After this you then progress to the next step with another program. It is important to have an idea of what your ultimate running goal is and then to slowly progress until you achieve your goal. Beware not to fall into the beginners trap of "too far, too fast, too soon." This has derailed even experienced runners.
I am sharing the link to a walk/run program from the runnersworld site:
A few tips:
Make running a habit.
Do this for three to four times a week.
Don't make excuses, but listen to your body.
Stick to the program, even if it feels too easy. If you struggle, repeat the week again before you progress to the next week.
Always remember : It DOES get easier, you WILL improve.
Rest days are important.
Don't think about how far you still have to go, just think about this kilometer, this run.
Don't compare yourself with anybody else.
Enjoy your run, breathe in the fresh air and smile, you are lapping everyone still sitting on the couch!!!
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