2 Vital Steps for Beginning a Running Program
Going from being overweight and sedentary to being a true runner is really difficult. In fact, most beginners, overweight or not, can’t make it to the 2nd week of training. They either give up or jump on another fitness program. Regardless, starting running—or any other training program—the right way is the recipe for long term success.
Therefore, if you’re an overweight beginner, here are the 2 steps you need to make to start running the right way so you can get the most out of your training program while steering clear of injury and setbacks.
1st Step: Build the Proper Mindset
The foundation of success with any training program and life endeavors is the proper mindset. Mindsets determine everything, from the trivial daily life decisions to the most critical. Therefore, if want your running program to thrive and get you the results you’re after, you need to align your mindset with your new vision for better health.
Beliefs are the building blocks of mindset. Therefore, changing your beliefs can help you build the needed mindset and inner game. One way you could do this is visualizing success all the way through. See, your mind doesn’t differ between reality and fantasy. So when you feed it with ample positive images and suggestions, it’ll tend to act as you want it to do.
Therefore, make sure to sit down in a comfortable place—preferably after waking up or prior to going bed—for a few minutes and visualize your body as you wish it to be. See yourself in you mind’s eye AS IF you’ve ALREADY became a true runner and reached your ideal weight. This may not be true for now, but as your training progresses, you’ll definitely get there. Changing your thoughts makes changing your “reality” much more easier.
2nd Step: Get Walking, Start Running
No amount of visualization can make out of you a true runner. Runners are made in the field with the right practice and consistency. Nonetheless, as a complete beginner, you don’t need to start running form the get go. In fact it may lead to a bundle of injuries and thus force you to drop the program. Instead, you should opt for walking first, then introduce running later on.
Therefore, on your first week of training, go for 4-5 longs walks around your neighborhood and discover for yourself the joys of easy exercise. On your second week, add 35-50 running intervals with the walking sets. If that’s too much, walk until you’ve completely recovered from the running.
As you training progresses forward, make sure to lengthen the running and cut down on the walking until you’re able to run straight for 30 minutes without much huffing and puffing.
Here you have it. Starting a running program should be no hassle, in fact it can be easy—if you just follow the above steps. However, the key to success is implementation. So make sure to put into action what you’ve just learned and remember to stay within your skill level.
Good advice, thanks!
This is the best advice i've ever gotten from the web. thank you David Dak
It is not very difficult to start a running program, even if you've never done any before or aren't very physically active at the moment. Space out the days to allow for recovery time between sessions. If you're serious about this running invest in a proper fitted running shoe. The right shoe for one person is the wrong shoe for another and will cause injury. When you are starting out as a runner, walk or lightly jog for 5 to 10 minutes first to warm up your muscles. As you gain experience, you can start with a slow jog as a warm-up. Consider stretching before a run, Stretch out each muscle group, holding each stretch for at least 15 – 20 seconds. Also, include a good stretch after a run. Learn the basics of good running technique. Keep your arms at waist level, relax your hands and shoulders, and maintain good posture. Do NOT pump your arms across your chest. Avoid bouncing and try to land softly in order to reduce stress on your knees and other joints.
Linda — VLCNW Student