I have always wanted to become a runner. My short legs, however, proved to be a huge challenge for me as I began with all my might to run. I had no plan, I was just going to run until I got tired. This plan was terrible, and I of course failed.
How can you become a runner if you have zero running experience? If you aren’t athletically inclined, the idea of creating a manageable running routine may seem impossible. However, with a little patience, you start running in no time. After a few months of training, I have built my endurance up and can run long distances, even with a short stride. Follow my guide on how to start your running routine.
Walk Before You Run
If you have never attempted to run before or are mostly sedentary, try walking for fifteen minutes a day and increase your walking time by fifteen minutes every week for a couple weeks. You can even keep track of your distance using a pedometer. Try increasing your walking speed little by little until its a very brisk walk. Once you start noticing your distance increasing and you’re putting in a lot less effort, it’s time to start interval training.
Interval training involves alternating walking with jogging and eventually running. Start by walking for ten minutes, then try jogging for two minutes, and then walking again for ten minutes. You can repeat this as often as you want in one session, or just once. As the two minutes becomes easier, increase it to four minutes and so on. Eventually half your time should be jogging, and then eventually all jogging. This can take a few weeks and you should go at your own pace. Push yourself, but not too hard until you build stamina.
Once jogging becomes easy, try adding running intervals. Jog for five minutes, then sprint for two, and jog for five. Repeat this just like with the walking intervals until the running becomes easy. This is going to be the hardest part of the process. Sprinting can exert a lot of energy, so if two minutes is too much, try thirty seconds. Eventually running will feel much more comfortable.
Don’t Run Every Day
Until you’re very comfortable with running, you should only run every other day or just once or twice a week. Alternate your running days with rest days, weight training and even yoga or biking. If you have back or leg problems, you definitely want to take it easy on your in between days. Running can be rough on knees and you may need to take more frequent breaks. Working out different muscles every day can also help you improve your overall fitness.
As with any fitness routine, ask your doctor about what’s right for you. In no time at all, you’ll be finding yourself running when it was just an idea before. You will get sweaty and tired, but all your hard work will be worth it.