Learning to run might seem daunting, but it really doesn’t have to be. The secret to making running a part of your life is embracing simplicity and enjoyment. When you keep it simple, learning to run transforms from a chore into a lifelong habit. This guide shares a Simple Learn to run strategy, so straightforward that anyone can follow it. This approach is exactly how many people, even those who initially disliked running, have successfully learned to run. It’s also a proven method for coaching beginners. Forget about complicated intervals, speed work, or confusing jargon. This plan focuses solely on your body and its natural response to running. Essentially, it’s a personalized plan that progresses at your body’s own pace, ensuring you’re ready for each step.
Ready to get started?
Let’s dive in…
First, mark three months on your calendar and schedule your running workouts three times a week – every other day works perfectly (for example, Monday, Wednesday, and Saturday).
Commit to just thirty minutes for each session. No need to do more or less.
Start with a 5-Minute Warm-up
Begin each running workout with a five-minute walk. This crucial warm-up prepares your muscles and cardiovascular system for the run ahead. Start at a relaxed pace and gradually increase to a brisk, purposeful walk by the end of the five minutes.
Run and Walk Based on Your Breath
For the main running portion, which will be 20 minutes in total, alternate between running and walking. The key here is to run until you notice your breath becoming heavier, and then walk until you feel you’ve caught your breath again. Forget strict formulas or interval timers; run according to your body’s signals and your breathing. If you’re new to running, you might start with very short bursts of running, perhaps just 15-20 seconds, followed by 2-3 minutes of walking to recover your breath. That’s perfectly normal! Listen to your body and resist the urge to push yourself to run longer before you’re ready.
In your next workout, you might find yourself doing something similar. However, over the coming weeks, you’ll naturally find that those 15-second runs extend to 30, 45 seconds, or even a minute, and the time you need to walk to recover will decrease. This is where the fun begins, as you’ll feel your progress with each session.
Maintain 20 Minutes of Running
Keep the total running and walking portion of your workout to 20 minutes until you can comfortably run for the entire 20 minutes without stopping to walk. By maintaining this total workout time, you allow your body to adapt to the demands of running gradually. This approach helps you recover faster, enjoy your workouts more, and progress towards running more efficiently. It might take a few months to reach the point where you can run for a full 20 minutes, but once you achieve it, you’ll be ready to gradually increase your running time (to 25, 30, 35 minutes, and beyond).
Always Finish Feeling Good
Let’s be honest, if running feels painful or miserable, the chances of making it a regular habit are slim. When you follow a plan that respects your body’s limits and avoid pushing for specific times or paces too early, you’re much more likely to finish your workouts feeling happy and accomplished. This positive feeling is key because when you enjoy your runs, you’ll want to do them again and again. Running happiness breeds consistency, and consistency is what turns running into a lasting habit.
Embrace the Tortoise Mentality
Keep your running effort easy and conversational – this is crucial for building a sustainable running habit. In other words, don’t try to sprint or set speed records during these initial workouts. Aim for an easy effort, just a notch above your fastest walking pace. Think of it as a gentle jog, focusing on comfort and sustainability rather than speed.
Cool Down for 5 Minutes
Dedicate five minutes at the end of each run to cool down. Gradually reduce your pace back to a walk, allowing your body to slowly return to its resting state. Just like the warm-up, the cool-down helps bridge the transition between running and your everyday activities and aids in the recovery process.
Run Towards Your Goals!
As the weeks pass, you’ll be amazed at how your running endurance improves. You’ll find yourself running for longer periods and covering greater distances without feeling overly tired. Eventually, you’ll reach the milestone of running for the full twenty minutes! When that day arrives, celebrate your achievement! You can then start to increase your running time gradually, adding five minutes to your workout every 2-3 weeks. For example, run for 25 minutes three times a week for 2-3 weeks, and then progress to 30 minutes. You can also choose to add five minutes to just one or two of your weekly runs, progressing at a pace that feels comfortable for you.
Throughout your simple learn to run journey, always pay attention to your body. It’s the best guide and coach you’ll ever have.
