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?
All such good advice!
I started running in January and I still remember how proud I was when I was able to run the entire length of a song – it was a huge deal too because I remember at the time talking about it to my friends and family.
Just 8 months later I’m halfway through a half-marathon training programme and ran 9 miles last weekend and will do 10 this weekend.
I LOVE how fast I’m seeing improvements (my 5 mile run yesterday was a whole 45 seconds faster than last week’s) and it truly is a high at the end of each workout.
I think my best advice would be to start out slow. I’m still not a fast runner, and I envy those of you who crank out 9 minute miles, but I know I’ll get there eventually!
– CJ
Terrific post! I’m so with you on the “no need for fancy gadgets.” When I hear someone say, “I was going to run longer, but my Garmin stopped working,” it kills me!
My running story is this. You don’t have to love running to do it. The key is learning not to hate it. When I started, I did hate it. But I signed up for a marathon, and though the training and race were far from perfect, that’s the best decision I’ve ever made. I learned not to hate it, but RUNNING SLOW at first (it just hurts too much to run fast when you’re new), and I fell in love with the thrill of training for something that seems so impossible.
Now, 5 marathons later, I still don’t LOVE the actual runs. But I do truly love the process of training every day to get stronger and faster.
Again, I love this post!
Wow! Your tips are awesome!! I injured myself running a 15K 5 weeks ago and these tips are a perfect way to get back into training for the 1/2 I have planned for this winter. Thanks!
What awesome advice! I get so discouraged by running, I am going to try and commit to this and see if I can work towards a goal. I am also glad to see that I am not the only one with this problem. When I tell people I can’t run a mile, I feel like I always get weird looks! :)
i never realized how hard running was till i started doing it myself. i can do high impact hour long cardio classes 6 days a week easy, even running on the treadmill, but running outside is a WHOLE different story.
i think a problem with beginner runners is they start out too fast, take it easy! and build your speed over time.
Over the past year i’ve gone from running for 5 min to doing one 5km race, two 10km races, one half marathon (did it in 1 hour and 51 minutes! ) and another this september, and the ultimate goal, a full marathon in may next year with a goal of under 4 hours.
Running to me was about losing weight in the beginning, but now i’ve learned to love it as “me time” and not thinking about anything else than the moment. Its also a great personal challenge, just remember to set realistic goals that you can achieve. Like Angela says, once you do one race, YOU’RE HOOKED!
-Jen
One more tip – STRETCH like it’s your job after you finish a run! I wasn’t doing this when I first started running, but once I did my soreness decreased SO MUCH! And I agree – keeping a log is a great motivator and something that you can look at with pride!
Thank you for this…I started running in January and could not even run a full minute without wanting to die. I now run for 30 minutes 5x a week for cardio. I’d like to increase my mileage eventually.
I love your blog…you are such an inspiration!
How long did it take you to be able to run for 30 mins straight?
I had to start running when I joined the military in college. I practiced before going to college, and was in good shape for all of the PT. But then the out-of-shape guys got in better shape and I didn’t, so I started hating getting yelled at for being slow and not improving (I ran my physical fitness test in an 8:30 mile, a pace I have not reached since).
Then it was an on-again off-again thing. The first time I think I *really* became a runner, I wanted to train to run for an hour. The book “Running and Walking for Women over 40, the Road to Sanity and Vanity” has a GREAT running program. Made up of running and walking spurts…where you gradually increase the running and decrease the walking. I used it twice to first run for an hour, then train for a 10k.
Now I run about 2x a week. I really enjoy it. I will never be interested in running 4-6 days a week. I am thinking of training for a 1/2 marathon.
It’s important to do what works for you. I have a friend who ran track in HS. I started running with her and she YELLED at me for walking. Because she was taught to NEVER walk and if you walk, you’re done. But for me, I use it as recovery and then start running again. She hasn’t yelled at me since.
This is a perfect-timed post! I’ve done 1/2 marathons but now running a mile is a struggle. But I’ve been itching to get back on the running track and agree with your ideas – I usually increase by mile increments (it works for me)although I did just read (not sure if it was here or not) to go by time instead of distance… I hope to get to the “enjoying” phase soon!!
I LOVE THIS POST. I thought it was just me. Cardio is still a challenge as I am trying to lose about 25 pounds, but running just didn’t feel good when I tried it. I think I was trying to do too much at first. Thanks to this I’m going to try again.
I also use the walk/run workouts to get my running miles in. I am not a runner…that is what I say. But I can run 4 miles. Maybe not fast, but I can run it! So maybe I am a runner. I was able to get there by doing the 3 mins running 2 mins walking routine. I still like to do that when I am not in the mood to run, because I still get in a good workout. Now I lead a running group on Saturday mornings with a group that is training for a race in September. I can hardly believe I am leading the training run! Some of the participants hadn’t run before so we have been using the 3 min run/2 min walk technique and they love it. They don’t get frustrated and we are able to push ourselves during the run portion.
BTW, Murder Hill looks like it adds a huge challenge to your route!!!
Courtney
Adventures in Tri-ing
Angela (and Katrin!),
Like you, Angela, I prided myself on having great cardiovascular fitness (spinning/step/eliptical, etc.) but whenever I tried to run, I was miserable. I couldn’t run a minute either! I just chalked it up to “not being a runner”.
I am a teacher and everyone in my school was participating in the Corporate Challenge (June 2008) and I was jealous of all of the runners because I really wanted to participate. Also, I have always had a “bucket list” goal to run a full marathon. I figured I had to start running if I was to participate in either of those events!! That June, I set the goal that I would run the Corporate Challenge 2009 without walking.
In order to do this, I scoured the internet to see what I could do; there was a lot of talk about the “Couch to 5k” program. It is a lot like what you described, Angela, as it has you doing small intervals 3 times a week. Each week (For 9 weeks I believe) it will increase the time you are running until you are running for 30 minutes straight. I started this program that June and in September of 2008, I ran my first 5k just 3 months after I set my goal and 9 months before I had planned on running one!
After that, I ran a few other road races and continued to increase my mileage. I set my sights on a half marathon and in May 2009, I completed my first half in 2:02! I never would have guessed that I could accomplish so much so quickly (like you said, Angela, running gives fast gains!).
I will say that it was NOT EASY in the beginning! I also would watch my watch for the minute to pass, I struggled with pacing, I would get side stitches from inconsistent breathing, and I generally hated it. Once I got better at it, I started to love it and now it’s so great because I am able to constantly challenege myself with it.
Good luck and have fun!!
-Melissa
Ange, I have a similar story, but I’m still in the beginning running part. haha! I just posted my 5k plan (and signed up for a race in october) a few days ago! I am using the couch to 5k plan for training (based on the galloway walk/run method). I am in day 2 of training, although I know that I can run for 5 minutes without stopping. I pretty much want to die when I do that though. Thanks for posting your story, you are such an inspiration!
Thanks so much for this post, Angela! I am just starting out as a runner and hate it because it’s so hard, but I know that if I can just keep going it’ll get easier and I’ll grow to love it. This post gave me the extra push that I need!
I started a runing group with the ladies in my neighborhood, the idea came up over drinks one weekend and I think that everyone thought it would never happen until 2 days later I had put flyers in everyones mailbox on the block, 3 days later we now have about a dozen women running 3K 3X a week. It has been fantastic, we started with 1 min run/1 min walk and increased gradually. This week we are up to 3 min of running. I registered a team for the CIBC run for the Cure this October and that is our goal and motivation.
It has been such a great bonding experience, we are all getting healthier and doing it together
Thank you for an inspiring post. It is so good to know that it’s hard for most people when they start. I’ve never liked running, but it is something I want to start learning about.
What an amazing story! I think we can all relate. I hated it at first but I’m definitely starting to like the challenge.
That a great story! I started in summmer of 2008 as well- I got up one morning a joing a boot camp. When there are 100 other people running, you just start going! There is a group for everyone, you just have to start!
Thanks for posting this. I always thought that running came naturally to everyone except me, it’s nice to know that’s it something you can definitely work towards.
Although I’ve been running for the past couple months (not very well mind you) I just decided to do the couch to 5k podcast, I’m only on week 3 but I already feel better about my endurance.
I find it funny that you never hear of anyone saying that they think running is just ok, you either hate it or love it and the transition happens so fast that you don’t even realize it.
this is great advice for all the aspiring runners out there. i think the #1 think to remember is start slow and build up.