Running Made Easy: A 3-Step Guide for Beginners
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Chapter 1: The Journey Begins
Establishing a regular running routine doesn’t need to be a daunting task. My wife, who once dreaded physical education classes and avoided sports, found herself struggling with the idea of running. Despite several attempts at the ‘couch to 5k’ program, she didn’t see any success. Ultimately, she turned to me for assistance.
On January 17, 2020, she managed to run just 0.46 miles. Fast forward three months to April, and she had successfully completed 8 miles. Here’s the three-step approach I used to help her achieve this milestone, dedicating less than three hours a week.
Step 1: Embrace a Slower Pace
This is the crucial first step. Begin at a pace so leisurely that you hardly realize you’re running. You might find you can cover more distance than you ever imagined. It’s essential to enjoy the experience, so consider listening to a podcast or an audiobook. Take in the surroundings, focus on running slowly, and then slow down even more.
Step 2: Let Go of Speed and Distance
Repeat this mantra: “I won’t stress about how far or how fast I run.” It’s vital not to impose pressure on yourself to reach a specific milestone within a set timeframe. The goal is to build a sustainable running routine. If you commit to this system, your goals will eventually be achieved.
Step 3: Designate Your Running Times
Choose three specific days and times that work for you—whether it’s Monday, Wednesday, and Friday at 6 PM; Tuesday, Thursday, and Sunday at 8 AM; or Monday, Thursday, and Saturday at 4:30 AM—it doesn’t matter. Mark these as your sacred running hours in your calendar. When the time arrives, commit to running, regardless of how long you feel like going.
Trust the Process
Consistency is key. Adhering to this routine will lead to improvement. Your initial ‘slow’ pace will naturally increase, and your running duration will extend. The most important factor is maintaining that consistency.
Keep track of two critical aspects:
- How did the run feel—easy or challenging? Reflect on factors like your pre-run nutrition and sleep.
- How did you feel for the remainder of the day—more energized, happier, or proud?
These reflections will support your journey and help you focus on what works best for you.
Chapter 2: Progress and Reflection
In this chapter, we’ll explore how to assess your progress effectively and make adjustments to continue growing as a runner.