I read this FaceBook post from Hal Higdon’s page this morning as I was going through the last few days of FaceBook while I was gone to the Bahamas ...
“Elite runners average more than 100 miles a week, but recreational runners need not run that far to achieve success. Each person has to determine what’s important to him and use that as a guide to dictate training level. Dr Ken Cooper suggests that 15 miles a week will get you all the fitness you need to maintain good health and insure longevity. Run more than that, Ken claims, and you’re doing it for other reasons.”
This post stood out when I read it. Different people run for different reasons. Most recreational runners start running for the health benefits though. And the likelihood is you are considering or started running for the same reason ... maybe to loose weight or enjoy more energy that comes with exercising or even because you want to fight off the onset of sedentary lifestyle ... But often time beginner runners worry about how long or how far to run. Whatever your drive is do not get caught up in time, or distance when you get started. Nowadays there are several easy to use mobile apps that will structure you walk/run intervals with vocal prompts that takes the thinking out of getting into running. But more importantly how do you build running from a chore to an enjoyable habit in your life?
It is important that you start by scheduling your runs into your day to day schedule to get because this will help you making an habit of running. Pick a time during the day that will be beneficial to you and also a time of the day where your are the most alert if that is possible. If you are not a morning person schedule the time in the afternoon or evening. If you work a 9 to 5 type office job, see if you could run on your lunch. This will help you starve off the habitual 2 pm crush by revitalizing you and offering a nice break from the job’s boredom or the stress of the office. If you like your weekends free or have not set days off then run only during your working week ... A lot of runners like running on week ends however it may make more sense for you to run during the working week. Week ends can be used for an added break in your running week. If you plan three runs a week ... then a good schedule could be Monday / Wednesday / Friday for example. This will offer you a day of recovery for each day you run plus Sunday can be an extra rest day.
You could start on the treadmill or find a short route that you will enjoy near your house. I enjoy running outside myself but beginner runners might find the treadmill a great option to start running in the privacy of their home and be protected from the elements (rain ... cold etc...) Of course without a treadmill at home you would have to join a gym to use their equipment where I recommend just running outside then. One fun thing to do is drive around your neighborhood and chart a route. You will now the distances of the major waypoints. You will find passing waypoints is always a great booster when you run.
Most importantly don’t get stuck on how many miles you can run now, or how many you have to run. Once you are in an habit of running this will just “fall into place”. Even if it seems daunting now that Doctor Cooper recommends to run 15 miles a week to get the health benefits your are sinking, when you run 3 or 4 days a week regularly think it’s only 4 to 5 miles a day. I suggest that you will get great benefits just being out there running 9 - 12 miles ... and you could be easily reaching that level within a few weeks of having started running by running just 3 miles three to four days a week !
So get out there and just do it! happy running ya’ll !
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