Shelly’s Original BIG THREE for Beginner Runners
Follow these three beginner runner tips to reach 30 consecutive minutes of running. After coaching over 100 beginner runners through walk-run programs, these are the keys that have rang true through the years. Trust me.
RUN SLOW - Be able to talk while running. Chat with a friend, take in the scenery, and breathe deeply as you run comfortably. You need to go the distance, not a fast speed. Once you can run an entire 5K distance then you can work on speed. However, until then just the act of running will improve your overall fitness and speed.
RUN EVERY OTHER DAY - Don’t run every day! Your body really does need a day of rest to adapt and prepare for the next run. On your days off from running take a brisk walk for 30-60 minutes or perform 20 minutes of body weight strengthening. Beginners should be cautious of the wear on the body when running daily, which can lead to injury. Again, once you can run an entire 5K distance, then you can work in consecutive days of running training.
RUN WITH OTHERS - Running can be a wonderful time of social activity, even if only once a week. The group run can give encouragement and inspiration to reach your goal. Often runners get lost in the conversation and forget that they are running. Training partners don’t even have to run the same speed. The faster runner runs ahead until the walk portion, at which they circle back around to meet the slower runner for a few moments of talking and encouragement. Make a new friend and starve off loneliness and add in accountability.
Keep these keys in your back pocket and reach your running goals!
I recommend the Couch 2 5K plan. There is even an app!
Enjoy your journey across the mountain in front of you. Surprise yourself.