The Easiest Way To Start Running
It doesn’t have to be hard, or hurt
Where to Start
Download an Interval Timer App, and set it for 20 seconds of work (running/jogging), and 40 seconds of rest (walking). This is where you’ll start and YOU need to decide how long you’d like to start with. For untrained individuals, i’d recommend 10-15 minutes. For intermediate 15-20, and for those of you that have been trained before, but maybe fell out of it and have taken time of for whatever reason feel free to start with 20.
This is your entire workout. Do this on two separate occasions and then progress to 25 seconds of work and 35 seconds of rest. You’ll do each progression twice before moving on to the next, ending at 40 seconds of work and 20 seconds of rest.
If you do this every 3 days (1 day on 2 days off), you’ll progress through the entire program in just over 4 weeks.
If you do this once a week, it will take you 10 weeks to make it through the progression appropriately.
When you do, the next thing you’ll do is run 1 mile without stopping, no matter how slow you have to go. Honestly, the slower the better. This is a test and a metric you can use to measure progress in the future. Also give yourself a high five too!
From there, progress with longer intervals. 1 minute of work and 2 minutes of rest, 1:15/1:45, 1:30/1:30, etc..
It’s a good idea to give your body a chance to rest and recover every 4 weeks or so. Don’t be afraid to take a week easy “not off” by doing simpler things or simply walking.
Just StarT
“More than nothing” comes to mind for many and that can be done in a day so boom let’s look to step 2.
Once you’ve given yourself a high five, you might start noticing some aches in your joints like hips, knees, or ankles.
This should be expected because you haven’t taught your tissue what you want it to be able to do.
It’s a safe assumption
That you will get better, and it will become more bearable just with consistency. Ideally, every 48 hours or so. Don’t feel pressured into doing something every day, but recognize that you can make progress faster with more than once a week. 1 day on, 2 days off is a great cadence to start with.
Why It’s so hard
It is hard on your body to run correctly, AND for a long period of time. In fact, expertise lies in the ability to slow down and find a pace that you can comfortably keep for a long period of time.
You are capable
I’ve used this program to help (among many others) an amputee who hadn’t run in over 19 years. We did preliminary work on her running patterns, and it took her 8 weeks to progress through the program and afterward was able to run an entire mile on her own. For the first time since her amputation.
If you don’t feel equipped to start here, reach out to me and give me a shot to show you what you’re capable of.