What does it mean to be a runner?
To me, it’s dead simple. You need to run. End of story.
If you want to become a better runner, you must run with consistency.
And if you want to run with consistency, you sure as hell better enjoy running (at least most of the time).
The magic happens when you enjoy running. Why?
Because like most things you enjoy doing, you want to do it again. Then it becomes a habit.
So when you’re just getting started with a learn to run program, here are some simple guidelines to give you the best shot at running regularly:
- You should never be gasping for air (remember the part about enjoyment?).
- If you feel pain, slow down or stop. Listen to your body.
- Forget about speed. If all you care about is getting faster, you will not be running in a few weeks. I promise.
- Trust your body. Whether it’s running technique or progression, your body was made to run.
Are you ready?
Your Running Schedule
Grab a calendar and mark off three days this week that you can spare 20-minutes. Day, night, outside or indoor on a treadmill – it doesn’t matter.
The only caveat to this is that you can never run two days in a row. This provides your body with a day of rest to recovery between workouts.
Repeat the calendar planning for a total of 8-weeks.
Here is the time commitment:
- 60-minutes per week
- 4-hours per month
Your 20-Minute Workout
Now it’s time to get your running shoes on. Bring your phone or watch with you as you’ll want to know when 20-minutes is up.
- Walk briskly for 5-minutes.
- Start running at a slow, comfortable pace until you’re just starting to breathe hard.
- Start walking until you catch your breath. If this takes a few minutes, so be it. It doesn’t matter.
- Start running again.
- Continue alternating between walking and running until 20 minutes has passed.
- Do this for every workout scheduled in your calendar for the next two months.
Over the first 3-4 weeks, you will notice that you’re able to run for longer intervals as you progress.
When you’re able to run for 20-minutes straight, add a couple of minutes every 2-3 weeks and give yourself a pat on the back.
Beginner runner or just getting back into it?
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Hi there. Welcome back!
Did you know that I run a 30-Day None to Run Challenge every few months?