How to Become a Runner: A Simple Method for Beginners
Exercise, Featured, Getting Things Done, Goals, How To, Success July 4th, 2008
photo by ceiling
I used to be a runner back in high school and college and then I got busy with career, living life, and starting a family. In recent years I was dedicated to brisk walking most days of the week, and sometimes I would even jog a little. But I was never able to get back into running.
Until recently. I made one simple change and it has made the difference between being a walker and, now, being a runner. (Well, jogger, at least!:)
So what did I do differently? I went from exercising for time to exercising for distance. In a nutshell, what I did was just start. (Right after I had my annual physical. ) I jogged as far as I could go on the first day, and then each day after that I went just a little bit further. After about a month, I’m now jogging 3 miles a day, 5-6 days per week. I feel great and I can already see my body changing for the better. I’ve also made some other changes that have made my health skyrocket if you’re interested.
How YOU Can Become a Runner
Mentally
1. Decide that you want to try jogging. Don’t over think it. You can always go back to walking tomorrow if you don’t like it.
2. Focus on the reasons why you want to become a runner or jogger. Some good reasons: improve your cholesterol, improve your body shape, lose weight, feel better, gain more energy for daily life, etc. Whatever your motivations are, write them down and post them where you will see them every day. This will be very helpful on the days that you don’t feel like running.
3. Fail-Proof it. Create a time in your schedule when you’ll be sure to have the ability to do this. For me it means mornings. If I wait until later in the day, then my energy is lower not to mention all the other activities competing for my attention.
Physically
1. Get the OK from your doctor. Have an annual checkup where they check your heart. Don’t skip this part. You don’t want to have a heart attack when you’re trying to become healthy. Find out what is an OK level of exercise for you. And while you’re at it, get your cholesterol tested so that in 4-6 months you can go back and see the wonderful improvements you will have made!
2. Just do it. Don’t wait to feel energy or to feel like you’re in the mood. Just put on your sneakers, bring your mp3 player (or not), and go!
3. Start slow. Try very slow. In track we used to call it the “Buffalo Shuffle.” Run at whatever pace that allows you to go the farthest distance possible. On day one, maybe this will only be a quarter or half mile. That’s totally OK. You will be so much more likely to stick with it if you start small and build a little bit each day.
4. Distance. Go as far as you can comfortably go and then turn around. Don’t pay too much attention to your watch. If you need to walk a little and then start jogging again, do that, but if you can keep going slowly, that’s what you should strive for.
5. Increase distance each day. Each day, pick a new landmark that is past where you went the day before. Use that as your turnaround point. And then the next day, go yet a little further.
Restoration & Support
1. Stretch after exercise. Take 10 – 15 minutes after jogging to stretch. Stretch your calves, hamstrings, quads, hips, and upper body too. Check out this resource for some good yoga/stretching videos that I recommend which can instruct you on how to stretch.
2. Rest your body. Take at least one day off per week. Eat a super healthy diet that gives you the most energy while helping you achieve and maintain a healthy weight. Get enough sleep each night so that your body can make the repairs and build the tissues that will make you stronger tomorrow. Find out more in Why Exercise is Good For You.
3. Buddy up for support. Find someone to run with or join a running group.
4. Advice for the tough days. There will be days where you really don’t want to run. Unless you’ve got an illness or an injury, do this: make a deal with yourself that you will run for at least 5 minutes. That’s about how long it takes for the endorphins to kick in. Once they do, it will be much easier to continue. And of course when you’re done with your run, you will feel so glad you did it!
5. Remember: You Can Do It! Repeat simple positive affirmations in your head even when they feel like they are not true. Over time they will become true. Some examples:
- I can do this!
- Everyday I get better at this!
- Running becomes easier for me each day.
- This is so healthy.
- My body is becoming stronger with each step.
Resources
- “The Secrets to a Healthy Life.” Find out how to live a healthier, more energized life in my ebook.
- Track your mileage with Gmaps Pedometer.
- 100 Beginner Running Tips.
- Runner’s World - many good articles on running.
- Beginner’s Guide to Running
Please Share!
How has running changed your life? If you’re a beginner, what is your motivation? All comments big and small are very welcomed!
If you found this post valuable, perhaps you’ll be kind enough to vote for this with a Stumble or Delicious bookmark. Votes are always appreciated!
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July 4th, 2008 at 8:07 pm
Great motivation to get moving! I run 4 times a week — okay, JOG is more like it — and I love it. I think that you can actually get “addicted” to exercise. When I don’t jog for more than 2 days in a row, I feel like crap and I’m dying to get out there. But when I miss 5 or 6 days in a row, I can barely get my running shoes back on! It really is about developing a habit; your body gets used to moving or staying sedentary.
July 4th, 2008 at 9:54 pm
Ah, very good! I like your blog – just grabbed the RSS and will take some time to read over your articles. It’s funny how people with similar blogs find each other! Funny in a great way. Want to Start Running? A plan complete with mental gymnastics needed to get you started. – Vern
July 4th, 2008 at 10:47 pm
nice useful list, thanks.
July 4th, 2008 at 11:04 pm
Thank you. I am going to start my re-emergence in to my running scene tonight. I work nights, sleeping days, btw! Again thank you and GOD Bless!!!
Curtis
July 4th, 2008 at 11:21 pm
I went from a pack a day smoker to a runner. Safe to say, running changed my life. At my 4th month smoke free mark I started to have “what now” thoughts so I threw in some challenge to my daily walk and started running. I never looked back. Running saved my quit. Here I am almost 5 years later, hundreds of miles and even a half marathon under my belt. Amazing to think when I quit I couldn’t walk up 10 stairs without gasping for breath.
July 5th, 2008 at 1:10 am
Great article and great resources! I can tell you did your research. I’m about to start participating in a 5k race every weekend and I will be using this article to help me with my training!
July 5th, 2008 at 4:38 am
hey sully. great going. i used to be a runner some years ago, was in super shape, and felt great everywhere in my body, until work took over for me too. but i’ve read your thing, and i’m gonna start again. of what i can remember from my days…. there’s nothing like a great run… thanks.
July 5th, 2008 at 10:05 pm
Congratulations on your post. I have finally came across a blog of my choice. Being the runner that I am. I am sharing this blog with my sister to get her off her feet. It is easy to fall into a slump, especially if it requires sweat and tears. Pain is something us humans naturally want to avoid. Sometimes however if there is no pain there is no gain. Keep up the good running. I love those high quality pictures on your blog, I have never seen so much high definition detail. What kind of camera are you using?
July 7th, 2008 at 11:50 am
great post!
i love running and appreciate the wisdom…
July 8th, 2008 at 9:37 pm
These are such great tips. I’ve been carried away with life also, and I’d forgotten how life was before I started my internet business.
I now try to walk and jog for at least an hour everyday as much as possible and I hope to one day start running. In the next few years, I hope that I’ll be conditioned enough to do a marathon!
July 9th, 2008 at 8:07 am
Hmmmm…honestly, I don’t intend to become a runner. I just want to do the running thing because I’ve gained so much weight lately. This post is still very helpful to me. I’m learning and I can’t wait to apply those.
I think it’s time to get fit!
July 9th, 2008 at 8:27 pm
@Czar – good luck!
July 9th, 2008 at 8:29 pm
@Sharon – good luck! Let us know when and how you plan to start! A public announcement can help hold you to your goal!
July 9th, 2008 at 8:47 pm
@ Austin – good luck with your sister. Be patient and give love instead if she is not ready for advice. It took me a while to find my way back to running, but I am so glad that I did.
The way I look at is, I am a runner for life now. It’s about the long haul for me.
Thanks for your comment! I get my pictures from different free photo sites, but many of them come from Flickr (photos that are labeled ok to use commercially) and I also give a link to the author when I use the photos. You can click on over to let the photographer know you like their photos if you see one you like.
July 9th, 2008 at 8:51 pm
@kabir – yay! Good luck! Please do let us know when you start running and how it goes for you!!
I can attest that I feel great because of it!!
July 9th, 2008 at 8:52 pm
@Christopher – thanks! Good luck with your 5k races!
July 9th, 2008 at 8:53 pm
@Kerri- wow! That’s awesome! Congrats to you!
I’m definitely looking at this as a long term way of life, so I feel patience with my progress for the first time! It’s wonderful!!
July 9th, 2008 at 8:54 pm
@Curtis- thanks! How did your re-emergence into running go so far! Let us know!!
July 9th, 2008 at 8:55 pm
@Vern – thanks. Glad you like my blog! And thanks for the link to your great blog too!
July 9th, 2008 at 8:57 pm
@Laurie – you are right on about the importance of making it a habit.
For me, every morning, this is my non-negotiable part of my day, otherwise it won’t happen. The way I fail-proof it is to make sure I get to bed early enough to get up early enough to include running before work.
To fail-proof that I go to bed early enough…..I set my target time 1 hour before I really need to get to sleep. It works!
July 10th, 2008 at 5:56 am
Wow! Great post. Very inspirational. I like how you have it laid out so simple. I have been running quite a bit now as I’m trying to drop a few pounds before I start to bulk up in the winter. Yes, I’m a bodybuilder, lol. Thanks again for the very inspirational post. You got me thinking about abandoning the treadmill for some pavement instead!
July 14th, 2008 at 5:39 am
Even I used to be a fastest runner during until college days but it’s been a decade since I would have run. Your tips are indeed useful particularly that one should start jogging more as the day progresses which naturally builds more stamina resulting that one can start running all over again. This can really maintain our health in a perfect condition. Thanks a lot!
July 16th, 2008 at 4:48 pm
I have started getting into running and I really enjoyed reading the steps on becoming a runner. I personally can’t run for very long but I like how you suggest increasing distance every time- very smart!!
July 17th, 2008 at 9:17 pm
@Val – believe me, if I can do it, so can you! I only go about 100 yards further each day. I’m now up to 3.7 miles!
And I don’t put too much pressure on if I’m having a bad day. If I have to go shorter because of something that is painful, I do. Rest, and then start again the next day.
July 17th, 2008 at 9:44 pm
@Bluetooth – thanks for your contribution!
July 17th, 2008 at 11:02 pm
I admire anyone who has the tenacity to run a full marathon.
I’ve heard people say it takes weeks to recover fully from the stress it places on the body.
July 18th, 2008 at 2:27 pm
Running is a very good exercise to keep you healthy. It helps us in keeping every part of body fit.
July 20th, 2008 at 3:38 pm
Nice tip man, great article!
July 20th, 2008 at 7:13 pm
wow, 5-6 times a week? I’m up to about 3 times, 3 miles each, and I’m not sure whether to try to run more or to run faster. Any thoughts on that? Thanks!
July 22nd, 2008 at 12:45 am
Hmmmm…honestly, I don’t plan to become a runner. I just want to run because I’ve gained so much weight lately. This post is still very helpful to me. Congrats for the big nice post.
July 22nd, 2008 at 5:44 pm
in my opinion, exercise should never be a chore. i always look forward to my workouts by making them fun, like going for a nice bike ride or to take pictures of some flowers in bloom. =)
July 23rd, 2008 at 11:34 am
You have mentioned some very useful points when you start running as many over weight people have ankle and knee problems.I think your tips can help them out.
July 26th, 2008 at 1:24 am
I always use the “5-minute” strategy when I run. I convince myself that I’m only going to jog for 5 minutes, then 10 minutes, then 15 minutes, and I trick myself into jogging for half an hour. It’s much easier to exercise when you think about it in small steps.
July 28th, 2008 at 2:52 pm
@Yongho – sounds like a great strategy!
August 1st, 2008 at 3:44 pm
Great article! Over training is what gets most beginners. So as you say start off slow.
August 6th, 2008 at 10:07 am
Exercise is key. People who can run like the wind intrigue me. If you can do it, great.
To your health!
August 12th, 2008 at 8:29 pm
@Christie – thanks for commenting! Please visit again!
August 19th, 2008 at 9:51 am
thanks for great tips I wish it would help me to start joggling.
August 19th, 2008 at 12:10 pm
I am trying a similar approach – same 4.1 mile loop, less and less walking each time. Eventually I will feel like a runner and not a walker!
August 27th, 2008 at 6:37 am
I admire anyone who has the tenacity to run a full marathon.
I’ve heard people say it takes weeks to recover fully from the stress it places on the body
September 6th, 2008 at 8:44 pm
I try to go out twice a day with my two dogs. One has to be a power walk, otherwise, they don’t get tired
I have a black lab and a golden retriever.
September 12th, 2008 at 8:23 pm
I like the photo you selected. Having a pet to run with is an often overlooked asset. With a dog, you have to at least walk her everyday, and this makes jump starting endorphins all the easier.
September 17th, 2008 at 2:00 am
Its not just running. One can employ the same strategy for loads of other things like weight reduction etc.. But i got to admit its not easy to increase running habits its not a usual cake walk.
You could also join a gym along with your excellent running habits. you could probably get yourself into a perfect shape in a couple of months. But no matter what happens don’t suddenly stop.
September 25th, 2008 at 11:13 am
I find the easiest way to motivate myself to run is to sign up for a race a few weeks/months away. Now you’ve committed to something and paid money, just another reason to get out and run.
October 2nd, 2008 at 6:10 pm
@Acomplia – thanks for all your comments. Yes, incremental improvements over time is a great way to make significant positive changes in your life.
October 15th, 2008 at 4:48 am
The just do it is to me the most inportant part. Once I am out running I am fine, in fact it is harder putting those sneakers on that actually doing the excercise.
I bet this applies to most gym members, who do not go.
October 15th, 2008 at 9:48 am
Running is an excellent way of getting fit but there are many other ways of achieving this such as mens and ladies boxing training which is available from many places.
November 6th, 2008 at 12:02 am
Great post –
I started running a few years back when I hit 300 lbs (i am 6’2). I started off out of breath after a 1/4 mile walk, after 6 months I was running 3-4 miles a day, 5 days a week. Within a year I was running at least one half-marathon a week as my long run, and doing 5-8 miles 4 days a week. Dropped 100 lbs, feel so much better.
Important part for me was tracking my food and exercise intake, so I made a website to do just that – compare your food intake and exercise with all the factors such as age/sex/weight. That really helped me to get things into perspective – you start to look at how far you have to run to burn off that slice of pizza (probably anywhere from 2-4 miles per slice!). That helped me eliminate the bad snacks and food choices in general.
November 15th, 2008 at 2:12 am
Setting up for success in training programs is key. Never get set to fail. We train the nervous system to win by never going to burn-out or failure. Then it all (whatever it is — running, swimming, pull-ups) gets better and more fun.
November 19th, 2008 at 10:29 pm
Thank you for your shared!
It’s useful for me, I will tell it to my brothor.
February 19th, 2009 at 2:18 pm
Running? I don’t think so. This article is about jogging.
Jogging is something which needs a disclaimer. Many people think they will “get in shape” with jogging when in fact the repetitive motion coupled with muscle imbalances often causes joint and muscle problems.
Running is something which very few people actually do but has far better benefits than jogging.
Do you run or jog?
March 13th, 2009 at 9:47 am
@Personal Trainer – I guess I jog, although I don’t know what the clear cut definitions would be so I can’t say for sure. I don’t go that fast, but sometimes I do add some speed either for the last mile or interspersed throughout.
I have to disagree with you a little bit though. Jogging can get you in shape. It got me into great shape. I lost weight, gained muscle. I had no injuries and I was 40 when I started. People need to start somewhere and jogging is fine.
You have to listen to your body and always stretch afterwards in order to avoid injury. Some people are more susceptible to injuries from running. If that’s the case then choosing another form of exercise would probably be a good idea.
I would never want to discourage someone from giving jogging/running a try. Of course exercise alone can’t make you healthy. You need to eat right too (focusing on whole foods: veggies, fruits and whole grains). And some weight bearing exercise is a good idea for getting into shape too.
This article’s purpose is to help those who want to give running/jogging a try. It’s been a very positive change in my life, so I say let’s not discourage people who want to try it.
One other thing that I have found helpful is including other forms of exercise on days off – bike riding, tennis, swimming, dancing.
March 21st, 2009 at 9:43 am
Ive tried a few times in my life (im 28) to become a “runner”. They always look so fabulous! But Im one of those women who do great for a month, then after Ive lost a few lbs and start to look pretty good….I stop. Ive never been enormously overweight, but I got pregnant last year and lost the baby at 12 weeks. In that time, I put on 15 lbs! (my fault) Now my husband and I are having trouble getting preg again so I am on fertility. Its not helping in the weight department!
Ive been married for 7 yrs and when I got married (age 21) I was 128 and now I am 152. It seems to me that every time I run (jog), I lose weight. Two summers ago I stuck to it for almost 2 months and I lost 11 lbs in 6 weeks…JUST RUNNING! Ive tried excercise videos and special diets….but running is what does the trick.
Thank you for your motivation. Im starting again today!
chaya
March 22nd, 2009 at 12:17 pm
@Chaya – good luck with getting pregnant and with running. Perhaps check with your doctor to see if these two go well together. You might even get lucky like I did when I was pregnant.
I lost weight! That is I gained weight for the baby, but my body actually got smaller (except for the growing belly). I gained 25-30 lbs altogether. The week after I delivered I weighed slightly less than when I started.
Go figure! Same thing with my sister. We both had big babies who must have just “taken” from us.
Believe me I ate whatever I wanted while I was pregnant. For exercise I did walking. That was plenty strenuous while pregnant. No need for running then! But I know some women who did run during their pregnancy. Not for me.
Good luck. Let us know how it goes!
April 3rd, 2009 at 11:08 pm
signing for a charity run in a few months time, is a really good idea..to keep motivated. So opportunity for someone to put a web site to co-oridinate these runs..
April 26th, 2009 at 10:24 pm
You know what keeps me getting out of bed super early in the morning, and jogging? I invested in a really good pair of running shoes. Not only do they support me more than a pair of old sneaks, the fact that I spent that much money on a pair of running shoes means that I HAVE to use them, or it was wasted.
April 26th, 2009 at 10:29 pm
Oh, and: Jogging / running / any sort of exercise you commit to, can’t just be about losing weight. That is a great thing to do IF you are overweight, but once you lose a set amount of weight, you’re not going to want to keep doing it. I think it is a good thing to just find a reason to do it that doesn’t really have a “goal,” though it is good to have goals. You know what I mean? For example, I’ve decided to become a runner because I want to be part of that culture. That is a goal to be reached, but it isn’t something that can just be checked off once I’ve reached it.
April 28th, 2009 at 3:55 pm
@Kristen – Thank you for your support and for sharing your experience!! That’s awesome! Keep up the good work!
May 30th, 2009 at 11:43 am
Definitely the first step is Decision, others wont work without it.
June 16th, 2009 at 11:09 pm
Great tips! Another great list, “The Five Keys To Turn Any Body Into A Runner” can be found at http://lifeadvicesite.com/Health_Become_A_Runner.php
July 1st, 2009 at 4:10 pm
I really like your advice!
I’ll take it into consideration with the fact that cross country start in a little over a month and I’m now starting to run.
thanks!
July 8th, 2009 at 1:54 pm
@cross country runner – Yay! Good for you! Please let us know how things go for you!
You can do it!!!
July 24th, 2009 at 8:45 am
An excellent resource of information i will certainly return to check on the latests posts.
July 29th, 2009 at 2:28 pm
Obstetrician – thanks!
September 23rd, 2009 at 6:17 pm
Thank you so much for this blog. I’m 18, just started college and am joining ROTC, like army but for college students. We have to PT 3 times a week, and today we had to complete a 2 mile run. I was gasping for air like a fish out of water after maybe a 1/4 of a mile. I was incredibly upset by my weakness, and i wanted to give up, seeing as i was the weakest one out of 30 others. But this information is giving me hope! i will definitely try everything you said. Thank you so much!
September 24th, 2009 at 2:55 pm
@Michy -
Thanks for letting me know how much this helped you. We all go through ups and downs as runners, especially beginners! I have a new website that will be launching soon called “Running Zen.” Check it out and subscribe so you’ll get updated when it is started -which will be soon! There will be some great info for runners there! More than what you would get in Runner Magazine.
December 19th, 2009 at 1:10 am
I really want to start running!!! What do u do when it’s the winter and no money for a gym membership and I also don’t have a treadmill? I used to be a runner in high school and I can remember how great I felt it helped to relieve stress and I felt so good.
December 31st, 2009 at 5:21 pm
@Erica – in winter, just bundle up in layers that you can remove as you warm up. If there is too much snow or ice, I would recommend getting a rebounder, mini trampoline for indoor exercising. They can be pretty inexpensive. Wishing you good luck!
May 1st, 2010 at 12:24 pm
I actually started running recently. I only did it cos I was weight training and wanted to keep trim while i bulked but its THE most relaxing thing. I totally get lost in my own mind.
July 18th, 2010 at 6:01 am
You could also look at doing a 5k or a 10k for charity to give you some extra motivation and help a good cause at the same time.
July 27th, 2010 at 9:57 am
This is a fantastic article. You are totally right when you say you just have to start! Even running for 5 minutes could be enough to set you off on the right track. Not everyone has to be like Forrest Gump!
August 2nd, 2010 at 6:38 pm
I will tell you what you do in the winter time when you have no money and no treadmill. If it’s really cold out you find a nice hat that covers your ears and head and a warm pair of gloves. Find some warm sweats or spandex, a shirt and sweatshirt and then you stretch, move around a little bit, get your blood pumping then go out and run. I ran when it was ten degrees Fahrenheit with a wind chill of about negative ten and I never felt better that day. I think I ran six miles and it was a bit chilly at first but once those endorphins kicked in I didn’t feel a thing. It was great. Don’t be afraid you can do it if you really want to do it. If you want to talk more about running with me my E-mail is
milo3337@yahoo.com
August 2nd, 2010 at 6:47 pm
Good point Michael!
August 22nd, 2010 at 7:56 pm
Great suggestion PT Manchester!
August 24th, 2010 at 12:54 am
It’s so hard to begin something unusual. I just actually started running recently. I only did it cos I was weight training and wanted to keep trim while i bulked but its THE most relaxing thing. I totally get lost in my own mind.