Anyone can learn to be a runner! Read that again. ANYONE can learn to be a runner. The number one thing that causes most new runners to quit is TMTS! Too Much Too Soon. Running too far or too fast is the number one reason most new runners stop. The best way to make sure you aren’t overdoing it is to start out with a walk/run program.
There are many different approaches you can find online. Couch 2 5K is very popular and you can certainly use that. We have leaned heavily on a program developed by the American Heart Association, making some changes to develop a 12-week program that we have used successfully with many athletes. Starting at running just 30 seconds at a time, you can safely progress over 12 weeks to running for ONE HOUR non-stop.
For new runners, or runners coming back from injury we recommend running 3 times week to begin. Make sure you take a rest day (walking is good) between running days. Start at a very easy running pace and then slow it down just a bit! Most new runners are doing their running segments TOO FAST. You should still be breathing comfortably during the running segments. The walking segments are not designed for you to “catch your breath”. You should not be out of breath! The walking segments are designed to help your skeletal system SLOWLY adapt to the stresses of running.
We are happy to share this program with anyone who would like to use it. Follow this link to a copy of the program on our website.
Good luck, and remember, as soon as you lace up those shoes and head out the door YOU ARE A RUNNER! See
our previous post about shoes: https://showmerunning.com/its-all-about-the-shoes/ If you have any questions about running, training, or gear feel free to reach out to Coach Gregg or Coach Suzi anytime. We are happy to try and answer your questions as best we can.