So, I want to start running. How do I start? I get asked this all the time. I'm glad people feel like they can ask me. I love running and I like sharing that love with people. Like so many things in this world, the thing that holds us back is knowing how to begin. So, where do you begin? The answer is so simple, it's obvious. Get moving. Take that first step, and then another. How can I run a marathon/half marathon/10K/5K? I can't even run one mile. Well start where you are. If you can only run to the end of the street but your training schedule says run half a mile, run to the end of the street and then walk. When you feel like you can again, run some more. Finish that half mile any way you can.
My husband and I were just talking about this the other day. He remembers when he started running he'd run a block, then walk a block. He was training to be part of a Ragnar relay team and was following their training schedule. He wasn't fast, but he was consistent. He stayed with it. After a while, he could run farther than a block. He eventually got stronger and was a great member of that team. You wouldn't eat an elephant in one bite, don't aim for a marathon your first time out of the gate. Now that doesn't mean your big goal can't be a marathon. It can. But, set little goals on the way to your big goal. Run to the end of the street, then run a block. When you can do that, add another block. Then make it a half mile. Work your way up.
In the beginning, you're building your base. You want a broad, strong base. You want months of 3-5 milers, about three days a week, building your way to this point. When your base is strong, it's time to start adding. Make one run a week your long run and keep your other two shorter. When you're ready, add some good hill repeats on a shorter run. They will make you stronger. Cross train in your off days, elliptical, cycle, swim, whatever. S-L-O-W-L-Y add miles to your long run. If you add too quickly, injuries can happen and nothing is more discouraging than an injury. A good rule of thumb is to add about 10% a week. So if you're running 5 miles one week, add .5 to that the next week. Feel free to add a drop week occasionally. Maybe you ran 10 miles on your long run last week and you want to run a drop week so this week you run 7 or 8. You don't have to do it a lot or even at all. After your drop week, go back to adding 10% from your week before the drop week. So you ran 10, then 7, then back to 11-ish.
There are TONS of training plans out there. Many are free, some have a small fee. Do your homework when you choose one. It should makes sense. Read reviews. Look into the person who wrote the training plan. Check their credentials. What works for one person may not for someone else and that's okay. We're all different. When I'm training for a marathon, I spend several weeks running long runs between 13 and 15 miles then building from there. I go 15, 17, 19, 21, and finish with 23 miles. I go longer than most people I know but it works for me and I've done if for many marathons. When I'm marathon training, I only run three days a week, one run is speed work, one run is hill repeats, one run is my long run. My shorter runs are no longer than 6 miles. I cross train in between and I strength train. Strong bodies follow strong minds. :)
On a side note, I have decided that this is the year I'm doing the Utah Valley Marathon. I've spent that last several years wanting to do it and this is the year. My husband and I signed up over the weekend so we are committed. I'm super excited and looking forward to spring training again.
Thanks for checking in with me. Let me know if you have any questions or comments. I'd love to hear from you. Good luck with your goals. Go get it!
No comments:
Post a Comment