By Vickie Leff
You want to start running. Perhaps you are a bit intimidated about beginning a plan, not sure if you can run as far as you’d like. It doesn’t matter whether you choose to walk, run, or combine the two. What’s important is to get moving, keep moving, and have a goal. That’s what you need to succeed.
Almost all the training plans for beginning to run start with walking and add running gradually. Some of the plans stay with the walk/run; others have you eventually drop the walking. I really like the combination of walk/run. I have run every single race using a walk/run method. In fact, using a walk/run method increases my pace and endurance. Jeff Galloway is the most well-known walk/run trainer. He has some great tips on when and how to decrease walking and increase running.
If you can commit to three weeks of trying, I can pretty much guarantee your success. Start with one step.
Step One: Complete a self-assessment and inventory.
This will be the hardest part of your plan because it takes time, careful thought, and brutal honesty with yourself. Make a list and answer these questions:
- What kind of shape am I in today?
- Do I have at least 30 minutes three to four times a week that I can devote to my plan?
- Do I have the support of those around me?
- What do I want to accomplish?
- What is my short-term goal and my long-term goal?
The last thing you want to do is set yourself up for failure. That’s why it’s important to be really honest with yourself. For instance, the answer to “What do I want to accomplish?” needs to be very specific and tailored for you. Saying “I want to lose weight” will not give you enough focus or drive. “I want to lose 10 pounds in two months” would give you more motivation, as long as that is a realistic goal for you. Perhaps your goal is to run a half-marathon. You would need to give yourself enough time to train and work up to that distance.
Step Two: Translate your assessment into a plan.
As you think about this, make sure each time you get out to walk or run it is successful. That doesn’t mean easy, it means you have been honest about what you can and cannot do. You want to build on your successes, not combat failure. For instance, say you’ve been a couch potato and your goal is to be able to walk three miles four times a week. You wouldn’t expect yourself to just get out and walk three miles in 40 minutes, would you? No, you know you have to work up slowly to this goal. So you set realistic and attainable daily and weekly goals. If you don’t take time to build your foundation, your plan will crumble. Then you may be less likely to try again, or try other things. Bam, failure.
Step Three: Reassess your goal and plan.
It sounded good on paper, but after you’ve gotten out for two weeks, it’s not working as you expected. Maybe it’s too easy, or too hard – you need to adjust the plan at this point. What isn’t working? Why is it too easy or hard? Do you need to adjust the duration of your walk, or your pace, or the time of day? Write down your obstacles, even the ones in your head. Now, look at your short-term goal – do you still want this? If so, tweak your plan to fit your needs. If not, go back to the drawing board and do step one again. See where it takes you.
It takes just one step to get started. Each step after that keeps you going. Don’t stop until you reach your goal!
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Vickie Rance Leff, LCSW, CCM, is the mother of two children, ages 18 and 16. She is the author of “RunnerMom: On The Go,” which is available on amazon.com. At 44 she ran her first marathon (Camp Lejeune Marathon) and won her age division because she was the only one IN her age division. She has also completed the 2002 Chicago Marathon; the 2002 New York Marathon, the 2003 and 2005 Boston Marathon; the Marine Corp Marathon 2011; and is in training for her second New York Marathon, 2012. She’s a back-of-the-pack runner who never comes in last. Visit her website at www.runnermom.com.
