
I wrote several weeks ago that I was having trouble getting out of bed to go running. Dr Jay said he would try and yell at me from the east coast of the US. Desert Girl suggested I run in the afternoons. As I am most definitely a morning person, and it’s just too damn hot to run outside in the afternoons here (it’s 40 degrees Celsius some days), I really wanted to re-establish my usual morning running habit.
Writing my intention to get up early and go running publicly here on the blog has worked. For the past two weeks, I’ve been getting out of bed and completing a morning run three days per week. As I haven’t been running regularly since October last year (2009), I’m using a staged training program (see below) to achieve my goal of being able to run 10km each session again.
When I tell people t hat I run, many of them say: “I can’t run, I just don’t enjoy it...” or “… I’m not a runner.” When I ask them why they don’t like it, I get replies like: “…I ran 5 km and nearly died,” or “…it hurts my knees,” or “…it’s boring. ” This post is about those things: How to start running, two very common reasons why running might hurt and what to do about it, and how to make running as exciting as sex.
How to Start Running
Assuming you’re a normal, healthy adult, with no history of heart problems, no high blood pressure, or injuries and you’re not massively overweight, there is no reason why you can’t run.
The secret to starting running and enjoying it is to WALK-RUN-WALK. Build your fitness slowly, and combine short periods of running with longer periods of walking. Running the distance between two power poles, and then walking for the distance between 4 power poles (and repeating this 4-6 times) is a good example of how to start running.
Make sure you always warm up with a brisk walk for 5 min before your first run, and then cool down with another slow 5 min walk. I always perform gastrocnemius, soleus, quadriceps, hip flexor, hamstring and gluteal stretches after my runs. Email me if you want details of these stretches.
In my experience, the best program for beginning runners is the Couch to 5km (C25K) program. This program takes a normal, healthy non-runner through a series of stages over nine weeks, using the WALK-RUN-WALK principal. What’s better, there is a wealth of information and free resources on the internet for the C25K program. There’s a website devoted it, an inspirational Facebook group, but best of all, there’s podcasts and iPhone apps.
I use and highly recommend the C25K iPhone app (I have an iTouch). This app will take you through the entire 9 week program (I’m currently doing week 5), and you can play your favourite music, podcast or listen to an audiobook whilst you’re running. The app is $3.99 (AUD) from the iTunes store.
For those without iPods, or who simply don’t want to pay for the program then Robert Ullreys has put together a free version, with his own voice and podsafe, indie music. I’ve used this for quite a few years after taking a midwinter break from running, and it’s fabulous. The music is great and Robert pops in with words of encouragement, but doesn’t pop in too often. Download Robert’s C25K here.
…But it Hurts
Apart from pre-existing injuries, the two main reasons why running hurts are shoes and technique.
You need at least one pair of dedicated running shoes that are designed for your shape of foot. You also need to change your running shoes regularly –after only 300 hours of high impact shock absorption, running shoes lose their ability to protect your body. I go through three pairs of runners –sometimes more- each year. I have never had an injury from running in nearly twenty five years of running.
Technique is the other means to prevent injuries. Warming up, cooling down and stretching should be part of every exercise routine (these also prevent injuries and worse), but in running learning good technique also helps to avoid soreness and injuries.
For beginners, there is one particular running technique that I recommend learning: Chi Running . This is a method that focuses on correct body alignment, core stabilisation, foot placement and striding. It is designed to create injury and soreness free running, so that you will be able to run for the rest of your life. Chi Running is also a community and a philosophy that’s very close to yoga. The website is full of free resources (as well as books, CDs and DVDs), and there are a couple of very helpful You Tube clips which explain the basics very well. I recommend downloading the Chi Running audio instructions to your MP3 and practising.
Running Is Boring
At first, running will be hard work. However, if you use the WALK-RUN-WALK method and build up your fitness slowly, then it isn’t as hard as many people make out it is.
As your running fitness increases, you find yourself entering an amazing flow state –here boredom isn’t an issue. However, for those who doubt that this ever happens and still think running is boring, I recommend the use of music, podcasts or audiobooks during running.
I’m a vocal advocate for running outdoors rather than on a treadmill, unless absolutely necessary. Running on a treadmill is mind-numbingly boring. Outside, there is so much more to engage your attention, destinations to aim for, and even people to outrun or say hi to. In comparison, running on a treadmill is… well… boring. I’m falling asleep just thinking about it.
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My goal for the first half of the year is to be able to run 10km and compete in one fun run. As I’ve said above, I’m up to week five of C25K and thoroughly enjoying my new energy and the happiness returning to my life. Help me out by cheering me on – and maybe even joining me if you’re game.
I wrote several weeks ago that I was having trouble getting out of bed to go running. Dr Jay said he would try and yell at me from the east coast of the US. Desert Girl suggested I run in the afternoons. As I am most definitely a morning person, and it’s just too damn hot to run outside in the afternoons here (it’s 40 degrees Celsius some days), I really wanted to re-establish my usual morning running habit.
Writing my intention to get up early and go running publicly here on the blog has worked. For the past two weeks, I’ve been getting out of bed and completing a morning run three days per week. As I haven’t been running regularly since October last year (2009), I’m using a staged training program (see below) to achieve my goal of being able to run 10km each session again.
When I tell people t hat I run, many of them say: “I can’t run, I just don’t enjoy it...” or “… I’m not a runner.” When I ask them why they don’t like it, I get replies like: “…I ran 5 km and nearly died,” or “…it hurts my knees,” or “…it’s boring. ” This post is about those things: How to start running, two very common reasons why running might hurt and what to do about it, and how to make running as exciting as sex.
How Start Running
Assuming you’re a normal, healthy adult, with no history of heart problems, no high blood pressure, or injuries and you’re not massively overweight, there is no reason why you can’t run.
The secret to starting running and enjoying it is to WALK-RUN-WALK. Build your fitness slowly, and combine short periods of running with longer periods of walking. Running the distance between two power poles, and then walking for the distance between 4 power poles (and repeating this 4-6 times) is a good example of how to start running.
Make sure you always warm up with a brisk walk for 5 min before your first run, and then cool down with another slow 5 min walk. I always perform gastrocnemius, soleus, quadriceps, hip flexor, hamstring and gluteal stretches after my runs. Email me if you want details of these stretches.
In my experience, the best program for beginning runners is the Couch to 5km (C25K) program. This program takes a normal, healthy non-runner through a series of stages over nine weeks, using the WALK-RUN-WALK principal. What’s better, there is a wealth of information and free resources on the internet for the C25K program. There’s a website (http://www.c25k.com/) devoted it, an inspirational Facebook group, but best of all, there’s podcasts and iPhone apps.
I use and highly recommend the C25K iPhone app (I have an iTouch). This app will take you through the entire 9 week program (I’m currently doing week 5), and you can play your favourite music, podcast or listen to an audiobook whilst you’re running. The app is $3.99 (AUD) from the iTunes store.
For those without iPods, or who simply don’t want to pay for the program then Robert Ullreys has put together a free version, with his own voice and podsafe, indie music. I’ve used this for quite a few years after taking a midwinter break from running, and it’s fabulous. The music is great and Robert pops in with words of encouragement, but doesn’t pop in too often. Download Robert’s C25K here. (http://www.ullreys.com/robert/Podcasts/podcasts/podcasts.html)
But it hurts
Apart from pre-existing injuries, the two main reasons why running hurts are shoes and technique.
You need at least one pair of dedicated running shoes that are designed for your shape of foot. You also need to change your running shoes regularly –after only 300 hours of high impact shock absorption, running shoes lose their ability to protect your body. I go through three pairs of runners –sometimes more- each year. I have never had an injury from running in nearly twenty five years of running.
Technique is the other means to prevent injuries. Warming up, cooling down and stretching should be part of every exercise routine (these also prevent injuries and worse), but in running learning good technique also helps to avoid soreness and injuries.
For beginners, there is one particular running technique that I recommend learning: Chi Running (http://www.chirunning.com/shop/home.php). This is a method that focuses on correct body alignment, core stabilisation, foot placement and striding. It is designed to create injury and soreness free running, so that you will be able to run for the rest of your life. Chi Running is also a community and a philosophy that’s very close to yoga. The website is here, and there are a couple of very helpful You Tube clips which explain the basics very well. I recommend downloading the Chi Running audio instructions to your MP3 and practising.
Running Is Boring.
At first, running will be hard work. However, if you use the WALK-RUN-WALK method and build up your fitness slowly, then it isn’t as hard as many people make out it is.
As your running fitness increases, you find yourself entering an amazing flow state –here boredom isn’t an issue. However, for those who doubt that this ever happens and still think running is boring, I recommend the use of music, podcasts or audiobooks during running.
I am also a vocal advocate for running outdoors rather than on a treadmill, unless absolutely necessary. Running on a treadmill is mind-numbingly boring. Outside, there is so much more to engage your attention, destinations to aim for, and even people to outrun or say hi to.