Now that you have decided to run again or for the first time, the big question that needs to be answered is how to start to run. This is where I will help you with the best advice that I can give you.
What is your motivation?
When I started running, I ran to lose weight. So why are you starting to run? There are three main reasons people begin to run. If you would like to look at the benefits of running and jogging in more detail, please read my post.
Physically – One of the main physical reasons people start running is to lose weight. Running is a cardiovascular exercise it is a great exercise to help shed those extra pounds. We still have to watch what we eat. We will only lose weight when we are using more calories than what we are taking into our bodies, but, if we start running and do no exercise previously, we will start burning more calories.
Socially – Another reason is to meet new people or interact with friends you already have. Due to the covid pandemic, people have not been as socially active as before. Maybe instead of talking to your friends on the phone and arranging to meet them, convince them to start running with you and form a little group.
Also, check for running groups in your area, as most places have couch to 5k groups for beginners; this is where you will meet new like-minded people like yourself. When running in a group or just with one another, it can make all the difference as I found from experience that I am less likely to give up when out for a run if I am with other people as when by myself, I can stop, and nobody will even know.
Mentally – Running is great for your mental health. It helps to improve our mental health and reduces our stress levels; it can help mild depression. You may have heard of runners high. We release endorphins when we run, which in turn improve our mood.
Make a plan
The next thing is to make a plan and decide where and how we will start to run. First and foremost, if you have not participated in any exercise for a period, it would probably be wise to discuss your plan with a doctor who will give your health clearance to do so. This does not only apply to running; it applies when we commence all types of exercise.
You need to plan a route, decide what days you will run, and arrange this with your running buddy if you have one. To start with, try to find a course near both you and your friend. As a result, if you have to travel to get to the course, maybe pick two different routes one near each of you. In the beginning, find a relatively flat course, as you don’t want to be struggling up any big hills in the first couple of weeks that may turn you off running.
Decide on what days of the week suit both of you to run and what times suit you. Then, once you agree on days and times, stick with it going forward. The advantage of arranging this with a friend is that you both won’t want to let the other down, and it encourages both of you to stick with the plan.
Running Apparel
The primary item we need when we start to run is a pair of runners. In the beginning, I wouldn’t suggest going out to buy or buying an expensive pair of runners online as we want to be sure that we are going to stick with running before we start investing any money in this exercise.
We have all known someone who has signed up for the gym and paid for a yearly membership only to give up in the first few weeks. I would never try to encourage people to invest money in any exercise program without them knowing that it is something that they will stick with. The only other items you need are a T-shirt and a pair of shorts or leggings. Of course, if you are a woman, you will need a good firm sports bra as you tend to bounce when you run.
Pick a running program that suits you.
It is essential to pick a running program that suits you. I swear by the couch-to-5km program. This program runs over nine weeks, and it mixes walking with running. Each week we increase the amount that we run and decrease the amount we walk. We can take the 9-week plan at our own pace. We can repeat a week if we think and feel that we are not ready to move on.
Now let me break this down further.
For each week, please do the same workout three times except for weeks 5 and 6, where I have listed three separate workouts.
Before each workout walk 5 minutes to warm up, and after the workout walk 5 minutes to cool down.
Week 1
Run 1 minute, walk 90 seconds
Repeat 8 times
Week 2
Run 90 seconds, run-walk 2 minutes
Repeat 6 times
Week 3
Run 90 seconds, run-walk 90 seconds run 3 minutes, walk 3 minutes
Repeat 2 times
Week 4
Run 3 minutes’ walk 90 seconds, run 5 minutes, walk 2.5 minutes, run 3 minutes, walk 90 seconds, and run 5 minutes
Week 5
Day 1 Run 5 minutes, walk 3 minutes, run 5 minutes, walk 3 minutes, run 5 minutes.
Day 2 Run 8 minutes walk 5 minutes run 8 minutes
Day 3 Run 20 minutes with no walking
Week 6
Day 1 Run 5 minutes walk 3 minutes, run 8 minutes walk 3 minutes, run 5 minutes.
Day 2 Run 10 minutes, walk 3 minutes, run 10 minutes
Day 3 Run 25 minutes with no walking
Week 7
Run 25 minutes with no walking
Week 8
Run 28 minutes with no walking
Week 9
Run 30 minutes with no walking
It is also essential to learn to breathe correctly when we run. I have written another post on how to improve your breathing while running.
Now congratulations, you can run 5km without stopping
Conclusion
I believe that if you follow the above plan, by the end of 9 weeks that you will be able to run 5km. The biggest challenge that you will face is to follow the plan. It is essential not to give up when things get hard, as everybody will find it difficult at one stage or another. I found valuable information when I started at Strength Running.
