How to run.
05/07/07 11:40 PM *Temple Maintenance
Time for our annual
free running lesson for all Runalong readers!
If running was always as hard as the last two miles up South Fork this evening, nobody would run.
When you start running, all running is as hard as that. That's why most people don't stick it out.
Why make yourself miserable?
But after awhile, your body adapts. With proper training, even those last two miles up South Fork wouldn't have been so bad.
Running in an untrained body is no fun. But running in a trained body is as easy as walking.
The trick is getting through the training period.
The training period is ten weeks long.
For those ten weeks you need to commit an hour a day, five days a week.
The more days you skip, the longer it takes for running to become easy. The longer running stays unpleasant, the slower your progress, the less likely you'll stick with it until it does become easy. One hour a day, five days a week, ten weeks. The benefits of fitness to mind, body and emotions are amazing. But you've got to make the ten week commitment to get there.
Here's how to make those ten weeks more pleasant-
Go at the same time every day. Every day + same time = habit. Habits are easier than having to decide every time. If you have to think that hard about it, sooner or later you'll think, "I'll just skip this once." Even with a habit it will be a temptation. Habits are hard to form, but make life easier.
One hour: dress for running- make sure you have good shoes. Go outside- weather won't kill you. Run until it starts to feel unpleasant. One minute maybe. Walk until you recover. Repeat until twenty minutes are up. Note your location. Turn around and do the same until you are home. Take a shower and get dressed. Your hour is up.
Don't push yourself too hard. The process takes time and trying to speed it up makes it take longer. Tomorrow you will run a little more and walk a little less and go a little farther. In four to six weeks you'll be running the whole way. Don't rush it- what matters isn't how fast you can run three miles but whether you are still doing it a year from now.
After the ten weeks are up, IF you have been consistent, you may now adjust your running to your schedule. You only need to run three times a week to maintain fitness; 15 miles a week is ideal for most of the benefits of exercise and fitness. That should take you about three hours a week. That will do you until you die. After that it gets even easier!
If running was always as hard as the last two miles up South Fork this evening, nobody would run.
When you start running, all running is as hard as that. That's why most people don't stick it out.
Why make yourself miserable?
But after awhile, your body adapts. With proper training, even those last two miles up South Fork wouldn't have been so bad.
Running in an untrained body is no fun. But running in a trained body is as easy as walking.
The trick is getting through the training period.
The training period is ten weeks long.
For those ten weeks you need to commit an hour a day, five days a week.
The more days you skip, the longer it takes for running to become easy. The longer running stays unpleasant, the slower your progress, the less likely you'll stick with it until it does become easy. One hour a day, five days a week, ten weeks. The benefits of fitness to mind, body and emotions are amazing. But you've got to make the ten week commitment to get there.
Here's how to make those ten weeks more pleasant-
Go at the same time every day. Every day + same time = habit. Habits are easier than having to decide every time. If you have to think that hard about it, sooner or later you'll think, "I'll just skip this once." Even with a habit it will be a temptation. Habits are hard to form, but make life easier.
One hour: dress for running- make sure you have good shoes. Go outside- weather won't kill you. Run until it starts to feel unpleasant. One minute maybe. Walk until you recover. Repeat until twenty minutes are up. Note your location. Turn around and do the same until you are home. Take a shower and get dressed. Your hour is up.
Don't push yourself too hard. The process takes time and trying to speed it up makes it take longer. Tomorrow you will run a little more and walk a little less and go a little farther. In four to six weeks you'll be running the whole way. Don't rush it- what matters isn't how fast you can run three miles but whether you are still doing it a year from now.
After the ten weeks are up, IF you have been consistent, you may now adjust your running to your schedule. You only need to run three times a week to maintain fitness; 15 miles a week is ideal for most of the benefits of exercise and fitness. That should take you about three hours a week. That will do you until you die. After that it gets even easier!
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