7 tips on how to start running, increase the distance and making it a longterm habit
- Liubov Lomonosova
- Feb 18, 2021
- 3 min read
"...the only consistent, sustainable way to grow big is to start small." -BJ Fogg, PhD
When people want to start running, many of them think that they need to go all in, run fast right away and everyday. That is one of the worst approach in implementing new habits, furthermore, it is not healthy.
"When you go big, the new habit probably won't stick. In many people's lives, tiny isn't just the best option, it might be the only option." - BJ Fogg, PhD
Here are several tips for you:
1. Start small
Depending on your current fitness level start from 5 minutes walk for warm up, followed by 1-4 minutes and 1-4 minutes of walk, repeat 3 times, then 5 minutes of walk for cool down. Overt the time progress by reducing walk time and growing your running time intervals. Run part should be super easy, meaning that you can sing a snog along the way without interupting yuor breath.
If your fitness level is higher start with 15-20 minutes a day/3 times a week. Each week you can add to your running duration 2 or 3 minutes (example, week 2: 22 mins/3x a week; week 3: 25 mins/3x a week and so on, that way by the end of 8 weeks you will be able to run 40 minutes). Running should be very gentle, so you could breath easily along the way. If it's hard to sustain, use the run/walk method first.
If it is all seems too overwhelming for you to plan and you are having trouble holding yourself accountable, reach out to running coach.
2. Get a pair of proper running shoes
Buying new outfit and shoes always helps with motivation. While running we put 3.5 times of our body weight on our feet, so it very important to protect our knees, back and rest of our body from impact. Don't save on your health. There many running specialty stores that do free gait analyses and help you get a proper pair of running shoes for your type of pronation, running distance and body uniqueness.
3. Steps should be very short, but often
Common mistake of many people who start running is overstriding; 180 steps per minute is considered an optimal target for cadence. In the beginning it may seems too overwhelming to make 180 steps right away, so the key is not to make it perfect, but to work toward the goal.
4. Start very slowly
During running your breath should be calm an smooth. A good simple test to test your running effort is to sing a song or talk with your friend in complete sentences, so your breath shouldn’t be interrupted. If you out of breath, slow down, walk. Oftentimes we think that we should run as fast as our friends, people on the streets or like professional athletes. Though it is very important to introduce new activity to the body slowly and progress accordingly. No one started running fast right away, even professional athletes were slow in the beginning.
5. Never compare your progress with any else progress.
Your journey is unique. There's only one you in the world with your set of physical characteristics, life experience and background. There are for there is only your way!
Wherever you are in your fitness journey, I know that you are doing your best in every given moment! Dream big and never stop trying!!!
6. How safely increase the distance
Safe way to increase your weekly volume ( total amount of miles or kilometers during the week) is no more than 10% per week.
7. Always have a goal
Goal setting is very important. Though it is very import to set smart goals, that are challenging and interesting, yet realistic. The good rule in goal setting it is to set the deadline for your goal.
Here are few examples of smart goal setting:
learn how to run 20 minutes non stop in 6 week (by... date)
reach 40 minutes non stop run within 8 weeks
run first 5K in 12 weeks (set the date)
You can do whatever you want, just put an effort, start small, and trust the process !
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