It's that time again where we decide to be awesome, finally, and execute on all the stuff we planned last year. It's also that time when the local gym will be filled with sweaty, well-intentioned initiates with little awareness of fitness etiquette (hint: the squat rack is not for bicep curls!).
It's no wonder so many people want to start running! Who can fault them? Running is a great way to get fit, enjoy the outdoors, and bore people at parties. Unfortunately, just like the local gym, many people start running only to give up after a month or two.
I know how hard it can be to stick to a running routine. I didn't get serious about running until I was in my early 30s. I got my "cardio" at the gym twice a week, reading a book on the recumbent bike or watching TV on the elliptical. Oh, I would sometimes go out for a run, and even signed up for a race or two. But running was never fun and I never saw any improvements.
I can now safely say that I've made running into a great habit, and it doesn't suck anymore (usually). I hope some of the tips below can help you pick up your own running habit and make the most of your resolution.
1. Slow down
Over the years, I have had a few people tell me that running is just too hard or too painful. For some, it is their knees or feet. For others, it is a matter of distance ("I can only manage a few miles before I have to give up"). One person told me he would never run because he has too many runner friends who have hurt their backs. I politely, if incredulously, suggested that his friends might be doing it wrong.
I can imagine why these people never quite catch the running bug. What if every run was a painful slogfest? Why would you want to make a habit out of something that exhausted you and destroyed your self-esteem? Worse yet, nothing kills a running resolution faster than an injury.
In many cases, I think new runners are trying too hard. If you've never run before or never really had a cardio regimen, you probably have no gauge for how hard to push. All the usual commentators tell you to run at a conversational pace, and I can't disagree.
Another strategy is to run by heart rate. There are a few different heart rate training plans that will help you reign it in (Lydiard, Maffetone, etc.), but you will need a monitor. Melissa and I both use a Scosche Rhythm+ arm band monitor for our easy and long runs. It pairs with most GPS watches and smartphones, and there's no annoying chest strap!
If you're just starting out and running feels like a terrible chore, slow it down. You don't need to prove anything to anyone, so why not try to safely enjoy it?
If you're just starting out and running feels like a terrible chore, slow it down. You don't need to prove anything to anyone, so why not try to safely enjoy it?
2. Speed up
I know. I just suggested you should back off, and now I'm recommending that you kick it up? What kind of a guide is this, anyway?
All I really mean is that new runners shouldn't sell themselves short. I have known many runners who have simply decided that they will always be in the back of the pack. They are content to keep that conversational pace on every run, so they never push their bodies.
In my opinion, if you want to truly reap the benefits of running, you should open it up once in a while. Maybe it will be as simple as running a little faster to that next streetlight. Or, maybe you will buckle down and try some hill sprints once a week. If you never try to run fast, you will never know just what you can do.
3. Invest in running shoes
This one is really simple. If your dogs bark every time you hit the streets, or your knees ache the next morning, maybe it's time for some real running shoes. (If other dogs are barking every time you hit the streets, maybe it's time to change your socks.)
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You don't need to spend a fortune, but if you want to make running a regular thing, you will want something other than cross-trainers or Chucks. Plus, you can set your shiny new running shoes next to your slippers right before bed. The next morning, you may find a little extra motivation to get out the door.
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4. Find a friend
For maximum benefit, find a really annoying running partner for speed workouts.
"Oh, look at that, the rest interval is over already. My how the time flies!"
5. Find a race
One could write an entire blog entry about the benefits of racing, and one probably will. However, this is not that blog entry. Anyway, for new runners, races are a great way to stay focused and work toward a goal.
You may think that racing is only for competitive runners, and that is true. What you may not realize is that most racers are just competing with themselves. Runners of all abilities and speeds sign up for races so they can test their training and their mettle in a more formal environment.
If you're just starting out, registering for a race is a great way to stay motivated. Once you have spent your hard-earned cash to commit to a date, you will have a focal point for your training. Moreover, race day is just a lot of fun. You get to hang out with dozens, or hundreds, or even thousands of people who are there for the same reason you are. That shared experience may keep you coming back for more.
Check out some of the websites below to find races in your area, or just check with your local search engine:
If you can find a running club nearby (like the ORRC), reach out and see what kind of help they need.
6. Find a reason
If you want to start running, the most important question is not how or with whom, but why?
If you are reading this blog, you have undoubtedly heard about the benefits of running: a longer, healthier life; weight loss; strength and mobility. Maybe your coworker can't stop talking about his epic trail race last Sunday, or how she doesn't need caffeine because she went for a run this morning.
Those are all great reasons, and they certainly help keep me going. Still, if you stick with running long enough, you will reach a point where you have to answer to yourself. Why are you out here at 5 a.m., gasping in the freezing air? Why did you think it would be fun to sign up for this half-marathon, when you still have five miles to run and it is surely all uphill? A healthy heart or a flat belly are nice side-effects, but they won't inspire you in the middle of a long run.
For me, I just love those moments when running feels really, really good. Once in a while I have a race where everything feels "on," where I just know I can push the pace and hit a PR. Or maybe it's those mornings where I feel I could just run forever. There's a child-like glee to it, even when I'm breathing hard and my legs are aching. What usually feels like a grind to the finish turns into something...fun.
I know I wouldn't have runs like that without training. I know that if I turned back for home every time a run got hard, the runs would never get easier. Just like so much of life, I put in the work so I can enjoy the fun.
This same idea will hold true for any resolutions. If you don't see results--if there's no payoff--it's going to be very hard to stick with the plan.
The good news is that a regular running routine will definitely reap rewards. I hope you are able to make running part of your life in 2018.
Who knows? Maybe I'll see you at your next race!
One could write an entire blog entry about the benefits of racing, and one probably will. However, this is not that blog entry. Anyway, for new runners, races are a great way to stay focused and work toward a goal.
You may think that racing is only for competitive runners, and that is true. What you may not realize is that most racers are just competing with themselves. Runners of all abilities and speeds sign up for races so they can test their training and their mettle in a more formal environment.
If you're just starting out, registering for a race is a great way to stay motivated. Once you have spent your hard-earned cash to commit to a date, you will have a focal point for your training. Moreover, race day is just a lot of fun. You get to hang out with dozens, or hundreds, or even thousands of people who are there for the same reason you are. That shared experience may keep you coming back for more.
Check out some of the websites below to find races in your area, or just check with your local search engine:
- Active.com
- Running in the USA
- Race Center (this is mainly geared toward the Northwest US)
If you can find a running club nearby (like the ORRC), reach out and see what kind of help they need.
6. Find a reason
If you want to start running, the most important question is not how or with whom, but why?
If you are reading this blog, you have undoubtedly heard about the benefits of running: a longer, healthier life; weight loss; strength and mobility. Maybe your coworker can't stop talking about his epic trail race last Sunday, or how she doesn't need caffeine because she went for a run this morning.
Those are all great reasons, and they certainly help keep me going. Still, if you stick with running long enough, you will reach a point where you have to answer to yourself. Why are you out here at 5 a.m., gasping in the freezing air? Why did you think it would be fun to sign up for this half-marathon, when you still have five miles to run and it is surely all uphill? A healthy heart or a flat belly are nice side-effects, but they won't inspire you in the middle of a long run.
For me, I just love those moments when running feels really, really good. Once in a while I have a race where everything feels "on," where I just know I can push the pace and hit a PR. Or maybe it's those mornings where I feel I could just run forever. There's a child-like glee to it, even when I'm breathing hard and my legs are aching. What usually feels like a grind to the finish turns into something...fun.
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| Seriously: Why am I doing this? |
This same idea will hold true for any resolutions. If you don't see results--if there's no payoff--it's going to be very hard to stick with the plan.
The good news is that a regular running routine will definitely reap rewards. I hope you are able to make running part of your life in 2018.
Who knows? Maybe I'll see you at your next race!
