No more excuses with these 5 practical running tips
I do not want to run a half marathon in an hour and a half, I do not want to be able to run longer distances and I do not want to have to follow a strict schedule to reach my goals. And even if I wanted to, it would not be possible to fit that info my life. The reality is that I, like so many other people, just want to run in such a way that it does not interfere with my daily commitments. I want to keep it fun and not let it turn into something else I have to do. During my run this morning, I was thinking about all the advice there is out there. Even though most of it is good, it is also often quite unrealistic and unpractical. That is why it is time to forget about schedules, challenges and must-dos. I present to you my 5 running tips for everyone in need of some realistic encouragement.
1. Start at home
I was very unfit when I started exercising. And it takes a while to build up strength, lose a few kilos and become more agile. That is why I started doing cardio at home and I did that for about half a year. During those months I got fitter, lighter and stronger and all that without feeling embarrassed or having to struggle in public. It is also an excellent time to see if you like cardio and to prepare for running outside. You will need to invest in good shoes, socks and outfits, maybe also a watch and earbuds. Once you feel that you are ready, you can turn off the screen and go outside. The transition will be much smoother this way.
If you are looking for some good cardio instruction videos, I loved the ones from Body Boom and Q Train Cardio. They are 45 minutes each, quite challenging and in German for extra motivation.
2. Little and often
The first time you run outside, you will love it and you can actually see where your fitness levels are. I started with 6 kilometres and in time managed to extend that to 10 kilometres. My initial goal was to run 10 kilometres 3 times a week. This turned out to be more or less impossible, because running 10 kilometres takes at least an hour. Add showers etc to that and you need to find 2 hours of free time. It also takes a lot of willpower to run such a long distance every time and the urge to postpone is huge. On top of that, it is very possible that you cannot run 10k every time, because you are too tired or it is just not your day. This plan was not for me.
What I found is that it is much more doable to go more often and run smaller distances. At the moment, I try to go every weekday and run 4 to 6 kilometres. That takes me half an hour and does not have a large impact on my daily schedule. You can squeeze in a short run any time so you are much more likely to go. Then, during the weekend when there is less pressure, I run a longer distance. I noticed that by running shorter distances more often, my fitness levels improved much faster than when I was running the longer distances only.
3. Do what feels good
Having said that, the last thing I wanted to do is give myself a strict schedule, so what I describe above are my guidelines, not protocol. So, I have made it a habit to go out, start running and see where it takes me. Some days you will feel like you are flying whereas other days every step is a struggle. That is why I listen to my body and take every run as it comes. The only thing I commit to, is running a minimum of 4 kilometres. Going with the flow and having a more relaxed approach makes it more fun and actually increases your success rate.
4. You do not need to measure everything
I love facts and figures and I have a watch which measures just about everything. At first, I was amazed by all the graphs and following progress closely. I decided to let go of that a while ago. Using a watch is good for measuring distance, keeping an eye on your heartrate, the calories burned and monitoring progress, but it must not become an obsession. Decide for yourself which figures are most important to you, because everyone runs for different reasons. For example, I like to look at:
· My total weekly or monthly distance;
· My average speed;
· My resting heart rate, because that is a great indicator of cardiopulmonary health.
5. No distractions
I noticed that distractions can be really annoying when you run and they can actually ruin the experience. It is good to eliminate them, so you can focus on running only. So, make sure your shoes fit properly, your earbuds are secure, your clothes do not chafe, your hair is out of your face, you wear a sweatband if you prefer, the music is good, and so on. The run is much more fun, much more focused and also much easier when you are not bothered by annoying distractions.
Some bonus tips just for fun
Looking back, those are the tips that I would have benefited from most when I started out running. I am only an amateur, but here you find a few smaller words of advice which might help you as well.
· If you are running to get slimmer, do not measure only kilos. I dropped a few sizes but did not lose an impressive amount of weight. Body composition scales show you how your body is getting healthier in other (read: better) ways.
· Spend some time making a good playlist. I find that the right music can be really motivating.
· Take some toilet paper with you (you will thank me later).
· Find a nice and inspiring route. The great thing about running is that you can do it anywhere.
· I prefer to run alone, but you can join a running club in your area for motivation and socialising.
I really believe that everyone can run, as long as you manage to fit it into your life. The 5 tips here are meant to help those who think that hurdle is too high and to show that it is really not more than a low threshold to overcome. Running gets you into nature, it really helps with mental issues and stress and once you reach a certain level of fitness, it is something you will greatly enjoy.