This email comes from Katrin:
Hey Angela!
I really adore your blog and read it every single day (even on vacation ;))
But I have a question on running. I never did running for exercising before (only yoga, pilates and dancing for cardio), but I would like to start with it now. I don’t really know how to start (how fast should I go, how long should I run,….) I tried to run around the block this morning and had to stop after being drenched in sweat and having severe pain in my side. Am I going too fast maybe?
So I was wondering, how did you start running and what hints do you have for someone like me?
Thank you so much (for everything you do!)
Katrin
My Running Journey: From 1 Minute to 10 Miles
When I first started to run longer distances, I hated it.
I used to participate in track and field, but long distance was not what I took part in! I stuck to the short sprinting distances and relay races (think 60 metre sprints). I also did high jump and long jump. I was never a long distance runner and I couldn’t understand how people could be on the cross country team and just run and run for miles!
During the summer of 2008, I decided to give running another shot. At first, I could only run 1 minute at a time.
Only being able to run 1 minute at a time was hard for me to comprehend seeing as I was a cardio junkie. I could do a 1 hour cardio workout no problem, but once I hit the pavement I was huffing and puffing and my legs felt like lead. Suddenly, I felt so out of shape!
This is what I did:
I grabbed my stop watch and timed myself for 1 minute. I promised myself I would run the full minute and then I could walk. And you can bet I was starring at the watch almost the whole time.
I ran 1 minute and then walked 1 minute. Then I clicked the watch and ran another minute. I didn’t pay attention to my speed or have any fancy gadgets. I just did what I could during that minute, knowing that a rest would be coming up soon. My first running interval workouts were about 20 minutes in length.
Gradually, over time I started to run for a longer time. After a week or two of doing the 1:1 intervals, I increased the running for 2 minutes and then I did the 2:1 intervals until I felt comfortable to move up.
My best advice is not to rush it. Give your body enough time to build that running base. I also highly recommend getting some great running shoes. Go into a good sports store and have them watch you run, so they can fit you with a proper pair based on your needs.
I remember feeling so proud of two running accomplishments when I first started:
- Being able to run 5 minutes without stopping
- Being able to run 1 mile without stopping
The great thing about running is that improvements happen quite fast! If you listen to your body, give it proper rest, fuel with food, and do cross-training, your body will respond even better than you would ever imagine.
Here are some of my tips that helped me learn to run:
- Get intervals! If you are just starting out try 1:1 run/walk intervals or even 0.30:1. Gradually build up from there.
- Get a stopwatch. For me, having the distraction of a watch was key for my motivation. You don’t need anything fancy or any special gadgets.
- Get your rest. Always listen to your body. If you are sore (oh, and you will be very sore when you first start out especially!), give your body the rest it needs. Your muscles need time to repair so you can get stronger on your next outing.
- Get flat. Try to run on flat terrain for the first while, so you don’t get discouraged by hills. Baby steps.
- Get comfortable. Invest in some comfortable running shorts, sneakers, and a good sports bra. You don’t want your mind on uncomfortable clothes while you are learning to run.
- Get a calendar. Chart your progress! I wrote down each and every run in my Outlook calendar. You will have a visual to see yourself improving and you will probably be surprised at how fast you improve.
- Get a buddy. I didn’t have a running partner so it was a bit more difficult for me, but if you can find a running buddy it will help you stay committed. Try to find someone at your own level. You can also sign up for a Running clinic for new runners in your area.
- Get block. Exercising outdoors does a whammy on your skin. Protect it each and every time you leave the house.
- Get a 5k race. Had I not been so intimidated by races, I would have signed up for my first 5k race last fall. I was definitely ready for one. My advice to you is not to be scared to run your first race. They are fun, the people are friendly, and you will have a grin on your face for a week (at least!).
Are you interested in starting to run?
Do you have a running story? How did you start out?
I have just started really training for long distance runs last Monday. I have never run on a treadmill before this, but I just got my mother’s old treadmill working again and I have been running 4-5 miles a day at a 4.5 mph speed. However, this is the second week I have been using the treadmill, and I physically cannot even run 30 minutes without stopping, because my legs are (not sore), but beyond tired! I am just wondering if anybody else has gone through this phase, and will I soon be able to run 4-5 miles a day without stopping again?
How long did it take you to run from 1 min to 30 min?
How many days did you run per week?
I have a question I am 75 yo I run 6 days a week, 6000 to 10000 steps, but I just can run 3 minutes, max 5 and have to rest 2 min, do you think I some day can run from home to where I go and come back running, I dream to do so.I eat the best I can,
I can’t wait to start running this week. Your blog is such an inspiration
Hi! I just started a week ago following Jeff Galloway’s plan. Reading all the comments is such an inspiration since I feel like I am never getting off the 1 min run/1 min walk phase. When I see people being able to run for miles straight after starting with just a minute of running, it encourages me to just keep on going. I am just so out of breath after a minute of running, it feels almost impossible for me to run 5. So thank you for sharing all your wonderful experiences. By the way I am from the Philippines and running in this heat is just crazy! :)
I just recently started outside running and have never done it before other then running on a tread mill, what a difference, it takes some getting used to. I am only able to do a 12 min mile it seems, but am glad I can run 4 miles without stopping, trying to work up to 5 and increase my speed. I find that breathing steady and even, really helps me keep going as soon as I find myself breathing erratically, I find my run gets harder and as soon as I even out my breathing its easier yet again!
Hi Angela, I absolutely love your enthusiasm for running but would love to know what you find so fun about it. I’m in school and I’m naturally quite a good runner but I usually only run when I’m training for cross country or for fitness. I would love to love running but I don’t really know why people are so enthusiastic about it, do you have any suggestions?
I am currently running outdoors more and thought something was wrong because I struggled to run longer than a minute. This post lets me know it is okay and this is normal. I appreciate the tips!
Thank you for this post and the comments! I have been running on a treadmill for 2 years, I thought I was doing great! This week I decided to run outdoors, and enjoy the fresh air. I barely could run for 6 mins! I was so disappointed in myself. Today was even worse! Just one block and I couldn’t get myself back to a run, my legs felt like lead, my lungs were so sore. I’m not giving up but I have to say hearing all these positive posts makes me excited to see my progress in a few weeks! Thanks everyone!
Hey Angela,
Today was my second day of running and it feels amazing. However, currently i am in a same state you were in 2008 XD. Thanks for all the tips and advice. It was a great read; it really helped me to get rid of unnecessary thoughts that i had back of my mind.
Other factors that are currently motivating me to continue running are other fellow Runners.
i just had a random visit to Victoria park and Regent’s park at London today and as it is summer time there were many Runners enjoying their good run and most of them were actually good (Maybe it was flat area like angela said) . Even though they were good runners, many of them weren’t on good shape.
I am 5’7 and weigh around 60-62 kg. i don’t have a good physique but i also believe i am not over weight. Its amazing how the brains work. If you don’t believe you can run or improve; our brains tends to find 100 ways to distract ourselves from achieving even very small goals in life. But today , my brain couldn’t fool me rather it encouraged me to continue. WHY? because I want to improve and one day be able to do at least 10k run like other runners such as angela and other fellow commentators on this blog.
To help me with my running, i use App called Running which is available in ios (i haven’t checked on android). The app is free but need subscription to unlock all the features of app. However, if you’re a beginner like me , you dont need to subscribe. Free features are enough and great to start off but GPS needed for this app to run.
Thank you, this is just what I needed!
Exactly what I was looking for. This gave me inspiration to start now. In my search, I found most of the videos start with 5:1 running and it always demotivated me as I cannot run 1min continuously now. By reading this post I think now I will achieve my goal of running 5k next year. Thanks for Sharing 🙏