In theory, becoming a runner is simple--you just run, and you're a runner! But anyone who tries it for the first time knows that it's actually not that easy. Running is tough! And at first, it's not enjoyable, because you get out of breath and exhausted.
When I tried to start a running program (the ever-popular Couch to 5K plan), I could never get through week 4. (You can read my story of how I became a runner here.) And more than anything, I hated doing run/walk intervals. I found myself dreading each run interval, which made the entire workout kind of miserable. Since I couldn't get past week 4, I finally decided to do my own plan--something that got the running portion out of the way at the beginning of the workout, and then I wouldn't have to dread the intervals.
I continued to increase my mileage until I was running three miles at a time. Only then did I start working on getting faster.
I recently wrote a training plan that is very similar to what I did when I started running. I wasn't following a formal plan, but the way I've written this is as close as it gets. Before getting started running, I suggest building up a routine of walking 30 minutes, 3-4 times per week. This is important because it makes the routine a habit. When you've built up this habit, you'll feel very "off" when you miss a workout--and that's a good thing! It will help you to stick with the running plan.
Click here for the "Walk to Run" training plan PDF
Some tips for getting started as a runner:
I know it's cliché, but I have to say it: Check with your doctor. Show him or her the training plan. Make sure you're healthy enough to do it.
Choose a 5K race to sign up for, and register NOW--right this minute--so that you are motivated to stick with the training schedule. Once you're running for 30 minutes straight from using the Walk to Run plan, you can continue to build up a base with my Base Building for Beginners plan. When choosing a race, I would pick one that's about 4 months away, and make it your motivation to stick with the training!
Once you choose a race and register, tell everyone you know. Right away. Announce it on Facebook, tell your friends and family, your hair stylist, your dental hygienist, everyone you see. This is also insurance that you will actually get in the training. How embarrassing would it feel if you just up and quit, and then everyone asks about your race?
Choose a training plan. If you don't use mine, then find one that fits into your lifestyle--if you don't have much time to run, don't choose a plan that has you running six days a week for an hour each time.
If the running feels too hard, or you think you can't make it through the running portion of each workout, SLOW DOWN YOUR PACE. It should feel ridiculously, embarrassingly slow! If you slow down, and progress the plan as written, you should be able to complete the workouts.
Go to a running store and get fitted for good running shoes. They aren't cheap, but they are a great investment! The wrong running shoes can cause injury and making running miserable. Besides, if you invest in good shoes, you'll be more likely to stick with the training. You will feel terrible if you waste the money you spent on those shoes!
Be consistent with your training. I can't stress enough how important it is to train consistently! Choose a training plan that you can fit into your life (the one I've written is 30 minutes, 3-4 times per week... which I think is do-able for pretty much anyone). Once you start skipping workouts, it becomes easier and easier to skip more--and then quit. Make a commitment that works for you (I committed to 30 minutes, 3 days per week) and make it NON-NEGOTIABLE.
Do the plan with a friend, if possible, to make it more fun! If that doesn't work out, you can keep things interesting by running several different routes. Post to social media about your runs, so that you hold yourself accountable. Follow runners on social media, like Instagram, to motivate you to stick with your training.
All of that said, becoming a runner really is as simple as just running! And I promise that it gets easier the more you do it... when I think back to my first run, I'm kind of amazed at how far I've come. I went from running less than 1/10th of a mile to running three full marathons! I used to think running was the hardest exercise to do, but now I find it the easiest (aside from walking). If you stick with the training, and do it consistently, you will be amazed at yourself as well!
The first thing that people ask me once they start running regularly is how to get faster. In the beginning, I wouldn't worry about this at all. The most important thing is running regularly, and building the discipline needed to continuously run several times a week for the long term. However, if you've build up a solid base of easy running, then here are some ways to get faster...
To Build Speed:
Run more mileage. The more you run, the better you will be at at running--just like anything else in life, practice makes (almost) perfect. So, just by running consistently, you will naturally get faster as your body gets conditioned to the mileage.
Start some basic speed work. Speed work should make up no more than 20% of the time you spend running, so use it minimally. (Even experienced runners shouldn't do more than 20% speed work). Also, you should never do two "hard runs" on back-to-back days. Hard runs are anything faster than an easy run, OR a long run. A long run is considered a hard run, so you shouldn't do it back-to-back with other hard runs.
The simplest speed work you can add is called a "Fartlek" run. For a Fartlek, you basically run at several different speeds without rhyme or reason. You may start at an easy jog, and then sprint to the next mailbox. Then slow until you reach the corner. Then run hard for the length of a block. And then slow jog for the rest of the song you're listening to. And so on. It shouldn't be a specific time or distance--just whatever you feel like doing at the moment. By doing some short, fast bursts of running, your legs will start to strengthen those muscles needed to get faster.
Another form of speed work is similar to the Fartlek run, but it's very structured, and we call it "intervals" or "repeats". This may mean running for 60 seconds very fast, and then walking or jogging slowly for 60 seconds. Or it could be running hard for 1/4 mile, and then walking or jogging slowly for 1/8 of a mile. Then you repeat each set several times. These are tough workouts! But they will most certainly make you a faster runner.
Finally, another run that I believe makes a world of difference in your ability to get faster is called a "tempo run". For this run, you might jog five minutes at an easy pace, and then run at tempo pace for 25 minutes, and then jog to cool down. Tempo pace is faster than an easy run, but not as hard as sprinting. It should be uncomfortable enough to where you wish you could slow down, but you know that you could continue at that pace for the duration. I usually do these at the fastest pace I can manage without having to slow down or take a break. And I am completely spent at the end!
Those are three basic forms of speed work that will certainly make you a faster runner, once you have a solid base. However, it's super important to develop a base of easy running before you start adding in speed work. PLEASE read my post about "The Importance of the Easy Run" before you start running at all.
Well, there you have it! How to get started as a runner, as well as how to get faster once you've built your easy run base.
