Credits: Social Media
How I went from hating to loving running in 30 days
So social media sold you the dream that running would change your life. Youd put on your shoes, head to a park and youd be born again. Running free. Only that didnt happen did it? You put on your shoes, got out of breath and were left confused as to why anyone would possibly do this if there wasnt a kidnapper running behind them.�
I also felt like that when I first picked up running as a hobby just over a month ago, but Ive managed to turn it around and convert myself into someone who actually enjoys it now.
From one non-runner to another, heres how I did it.�
Running ridiculously slow, even if you feel like a fool
It sounds like the most obvious thing, but it is the one thing that changed how I enjoyed running. My top tip is that as soon as you feel you are running slow enough, run even slower. It might feel silly and you might feel like youre not even running at all, but just stick with it.
Running slowly means youre less likely to get out of breath and more likely to run for a longer distance. Acing longer runs first should take priority over running quickly.
Just 10 days ago I found myself completely unable to pass the four-minute continuous running mark. I spent almost two weeks trying but when my app would tell me to run for five minutes, I simply couldnt. I was dying by three minutes and completely out of breath by four. Id need to recover by walking before I could start running again, meaning I spent most of my time walking when I should have been running.�
It was only when I truly forced myself to run slower that I was instantly able to run for five minutes (and actually enjoy it while doing so) The following week I managed to run a full 20 minutes by simply slowing myself down. Fun fact: you actually shouldnt be out of breath while running, so force yourself to slow down any time you feel yourself struggling to breathe.
I run so slow that I actually feel a little foolish sometimes, but I can actually run for long periods without stopping. The speed will come with time. Focusing on running slower but for longer is even recommended by the experts to help build up your aerobic base, which is essential for being able to endure longer runs.
Your aerobic threshold is the exercise intensity at which blood lactate begins to increase substantially. Below your aerobic threshold in Zone 1 and Zone 2 the exercise intensity is quite low, and thats why you can maintain these easy efforts for a long period of time, reports Training Peaks.
Aerobic base training is specific training meant to increase your aerobic threshold, or your ability to perform steady-state work for a long period of time. Base training workouts are simple: go at a pace just below your aerobic threshold (the upper limit of Zone 2), and hold it.
As soon as your exercise intensity increases above aerobic threshold, your body isnt able to clear blood lactate as quickly, leading to quicker and earlier muscle fatigue. Thus, by raising your aerobic threshold, you will be able to go further and faster with less blood lactate buildup, less fatigue, and longer time to exhaustion.
Completely ignoring my pace or distance on Strava
Although its tempting to screenshot your pace on Strava every time, Ive found that not even worrying about my pace at the moment helps me to continue feeling motivated. Its easy to compare yourself to others, but if you dont even know your pace or how far you run, then you cant compare it.
I completely ignore my pace and distance after a run. I barely look at it. Instead, I measure my runs by how long I ran continuously for in minutes instead.
Of course, this might not be useful once you have the stamina secured and begin to feel confident enough to quicken your pace, but while youre figuring out the basics, just focus on running for longer periods of time.
Measuring runs in time instead of distance is even something that long-time runners do in order to pace themselves out. If your mind knows you want to finish a 5k, for example, its likely to try and get it done as quickly as possible by running faster. If you know youve got to run for 30 minutes, no matter how far you run, youre less likely to steam ahead and exhaust yourself.�
Using an app like Couch to 5k
An app like Couch to 5k is perfect for beginners like us and its also a perfect way to defocus on how far youve run or how quickly. The apps organize your run for you, working it out in minutes of walking and minutes of running. Each run gradually helps you to run a little longer each time instead of walking. By the end, you should be running for a full 30 minutes, which will likely be a 5k or longer.
Using an app with a voice included also makes you feel a little less alone while youre running. Its like having a personal trainer without the fee.
Treating yourself to some running equipment
I don’t necessarily mean going all out when it comes to running equipment, but treating yourself to even small things makes you feel a little excited about getting out there. It also makes you feel more the part and like you too are a runner.
Perhaps buy yourself a runner’s water bottle or a phone belt.
Running on flat ground only
This has been a game-changer for me. I began by simply running a loop around my local park, despite it including a steep incline in one part.
Now, I simply run halfway around, then run back around. Although it feels a lot less complete than doing the full loop, I dont become exhausted by any steep inclines and Im able to keep at the same speed.
Dont give up as soon as you become deflated
On Christmas Day, I was about to give up running. I just couldnt get past the five minutes of running mark. I seriously thought I just wasnt cut out for running. It must not be in my DNA, I thought.
But the next day, I got up and searched TikTok for some running tips. I headed back to the park and tried again, forcing myself into a slow run. I did it and Im so glad I didnt throw the towel in when I first failed.
