How to Become a Runner: A Simple Method for Beginners
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!
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Laurie PK | Jul 4, 2008 | Reply
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.
Vern at AimforAwesome | Jul 4, 2008 | Reply
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
paresh | Jul 4, 2008 | Reply
nice useful list, thanks.
Curtis | Jul 4, 2008 | Reply
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
Kerri | Jul 4, 2008 | Reply
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.
Christopher | Jul 5, 2008 | Reply
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!
kabir | Jul 5, 2008 | Reply
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.
Austin Hardwood | Jul 5, 2008 | Reply
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?
etavitom | Jul 7, 2008 | Reply
great post!
i love running and appreciate the wisdom…
Sharon | Jul 8, 2008 | Reply
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!
Czar | Jul 9, 2008 | Reply
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!
agentsully | Jul 9, 2008 | Reply
@Czar - good luck!
agentsully | Jul 9, 2008 | Reply
@Sharon - good luck! Let us know when and how you plan to start! A public announcement can help hold you to your goal!
agentsully | Jul 9, 2008 | Reply
@ 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.
agentsully | Jul 9, 2008 | Reply
@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!!
agentsully | Jul 9, 2008 | Reply
@Christopher - thanks! Good luck with your 5k races!
agentsully | Jul 9, 2008 | Reply
@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!!
agentsully | Jul 9, 2008 | Reply
@Curtis- thanks! How did your re-emergence into running go so far! Let us know!!
agentsully | Jul 9, 2008 | Reply
@Vern - thanks. Glad you like my blog! And thanks for the link to your great blog too!
agentsully | Jul 9, 2008 | Reply
@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!
HardGainer | Jul 10, 2008 | Reply
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!
Bluetooth | Jul 14, 2008 | Reply
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!
Val | Jul 16, 2008 | Reply
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!!
agentsully | Jul 17, 2008 | Reply
@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.
agentsully | Jul 17, 2008 | Reply
@Bluetooth - thanks for your contribution!
Drew "Solution" Templar | Jul 17, 2008 | Reply
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.
tammy powell | Jul 18, 2008 | Reply
Running is a very good exercise to keep you healthy. It helps us in keeping every part of body fit.
mobi | Jul 20, 2008 | Reply
Nice tip man, great article!
Colin | Jul 20, 2008 | Reply
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!
Keith Gill | Jul 22, 2008 | Reply
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.
outside kid | Jul 22, 2008 | Reply
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. =)
Lipsense | Jul 23, 2008 | Reply
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.
Yongho Shin | Jul 26, 2008 | Reply
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.
agentsully | Jul 28, 2008 | Reply
@Yongho - sounds like a great strategy!
B Sting Energy - Best Energy Pills | Aug 1, 2008 | Reply
Great article! Over training is what gets most beginners. So as you say start off slow.
Christie | Aug 6, 2008 | Reply
Exercise is key. People who can run like the wind intrigue me. If you can do it, great.
To your health!
agentsully | Aug 12, 2008 | Reply
@Christie - thanks for commenting! Please visit again!