You want to become a runner?
There are 9 easy ways to become a runner even if you would rather be sitting on the couch on your laptop.
People start running for many reasons. For each person, the reasons are personal. Over ten years ago, I remember being intrigued by the running phenomenon. So, on a whim, I decided to hit the pavement basically just out of curiosity. Interestingly, I do not consider myself the kind of runner who “just likes to run” but can name five people off the top of my head who I consider to be runners who “just like to run.” I am the kind of runner that I call a “goal-oriented” runner.
Whichever type of runner you become, one perk of running that you will get eventually is the “runner’s high”. This is a real thing caused from endorphins and one reason people become addicted to running.
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The “just likes to run” runners
The “just likes to run” runners are the people who have been running for years as their primary form of exercise and have never really taken breaks. To not run (for them) is like not brushing their teeth or something.
Oddly, the people I know who are in this category rarely run races. They run for their sanity, health, and physique. Consequently, they stick with it and are motivated just because it’s part of who they are.
The “goal-oriented” runners
In contrast, the “goal-oriented” runners are the people who run in spurts over the years. They only run when they feel the need to shed a few pounds or get the itch to run a race. And usually they will sign up for a race even if the motivation is just to shed a few pounds since they know they won’t run otherwise, and then in turn won’t shed a few pounds.
Unfortunately, they lose motivation easily if there is not a race to train for. Also, these are the people who don’t feel like “runners”. For example, if you asked me in the past, “Don’t you run a lot?” In my mind, it’s a complex answer. The short answer is, “Yes, some.” Or, “I used to.”
But if I answered you with what was really in my mind, I would say, “Well, there isn’t a race I’m interested in doing, so I’m not running these days.” Even in my prime running era, I did not feel like a “runner” because of what was driving me to run although to the outside world who saw me on the pavement all of the time, I was a “runner”. Everyone thought of me as a “runner”. Complicated!
Which type of runner is better?
My opinion is that the “just likes to run” runners will be runners for a lifetime. The other ones, like me, will start and stop many times in their lives.
I wish I were a “just likes to run” runner, but since I’m not, I can relate to those people who think they can never become a runner. This article is for people starting from scratch and needing motivation to become a “runner!”
So, here are 9 easy ways to become a runner.
1. Get in a mind set to become a runner
Begin thinking of yourself as a runner. Figure out what your motivation is for running and just do it. No more procrastination, no more excuses. Yes, think of yourself as a runner before you ever even hit the pavement.
2. Subscribe to Runner’s World Magazine
Subscribing to Runner’s World magazine is a good idea. It comes in the mail every month just for you. Not only do I recommend subscribing to this magazine but also reading about running online. Definitely do both!
As I said, you can also go online and read lots of articles, and you should. Active.com has tons of information on running. This is a good way to learn the running lingo, read other people’s successes and failures, and feel like a part of the running group.
3. Invest in some gear
First, I suggest starting with a good pair of running shoes. It is imperative to have the right shoes for your feet. This is the most important item, and you will know very quickly if your shoes aren’t a good match for you. The best way to purchase running shoes is to go in person to your local running store like Fleet Feet, Stinky Feet, or whatever store in your area. The people who work there are usually runners themselves and are there to help. They will have you walk in front of them and maybe put you on a treadmill to analyze your feet.
The next item was not around when I first started running. I would have loved to have this early on! Either the FitBit Versa Watch or the Apple Watch Series 3 are must-haves. Each watch can track your calories burned, mileage, store music, and keep up with your heart rate. You can also program a workout if that day is supposed to be an interval or tempo day. You can also read your texts and it has GPS. If you don’t mind running with your phone, this option is a lot cheaper and still tracks heart rate and calories, Fit Bit Alta HR and is on sale for Amazon Prime days July 15-16. Having one of these watches is a fun way to see how you are progressing.
4. Get a running plan for a 5k race
Even if you don’t have an immediate plan to run a race, getting a running plan is a great way to just get started with running. On active.com, there are free running plans.
If you sign up for a race and pay the fee, you are more likely to stay on the pavement.
Unfamiliar terms on the training plan: interval, fartlek, tempo
You may see some words on the running plans you aren’t familiar with: interval, fartlek, and tempo. One example of interval training is running for 2 minutes and walking for 1 minute. Next, the word fartlek is a Swiss term that means “speed play.” It is similar to interval training but there are no set terms before you start your run. While you are running, you might tell yourself, “I’m going to sprint to that tree then jog to that stop sign.” Or, “I’m going to jog to the stop sign and walk to the next driveway.” You make it up as you go. Lastly, tempo running is where you run faster than usual for shorter periods of time or distances. As I said, you can program these workouts in your FitBit Versa Watch or Apple Series 3 Watch. The Fitbit Alta HR is the less expensive option and can do the basics.
Each of these is designed to make you a faster runner and burn lactic acid more efficiently, so you can run longer without feeling like you are dying.
5. Post-run nutrition
This is perhaps where most people, even seasoned runners drop the ball. Most people don’t understand that refueling is very important. In fact, it is essential! Eating properly after a run is also a good way to build muscle. How do you eat properly after a run? A post-run smoothie or shake is easy and beneficial. To make my post-run shakes, I use a Magic Bullet by NutriBullet.
My post-run shake recipe
Mix together in the Magic Bullet:
- 1 cup water
- 1 cup frozen fruit
- 2 T Mila from Pure (sliced chia seeds)
- 1 scoop powdered Greens from Pure
- 1 scoop 360 protein powder or Matcha from Pure
6. Cross training
Once you start your running plan, It is good to mix it up. Cross training means doing a form of exercise besides running. If you run two to three days a week, on another day, do an exercise video on youtube, lift weights, play tennis, or walk.
7. Rest day
Definitely give yourself a rest day, two, or three. If you are going from no exercise at all to begin your regiment, then exercising three days a week is plenty. To see good results, I recommend exercising four or five days a week, especially if you are already exercising when you start running.
During a training season for races, most plans will have you running five days a week, cross training one day, and resting one day.
8. Get a running partner
Honestly, I have not found that getting a running partner is imperative. But I’m in the minority. For most people, having an accountability partner helps a lot. You will just have to see how it goes for you.
Also, there are running groups at the stores like Fleet Feet and Stinky Feet that run together. It will take you a while to see what works best for you.
9. Set little goals each time you hit the pavement
Lastly, it is important to set little goals for yourself each time you run while you are starting out. These goals are easy if you have the FitBit Versa watch, FitBit Alta HR or the Apple Series 3 watch. Some examples could be: running for one more minute longer than the last time before letting yourself walk, running a little faster the next run (you can note your heart rate and run at a little higher heart rate the next time), or trying to run farther than you did the time before in the same time frame, etc.
In closing, don’t look too far ahead with your goals. Stay in the moment. Just put one foot in front of the other. If you want to become a runner, implement these 9 easy ways.
If you do start running or have already been running for at least two years and REALLY want to challenge yourself, you can read my article about running a marathon.
Are you a runner who just likes to run or a goal-oriented runner and what has worked for you to stay focused?
Read Laurie’s story of how her recent life experiences led to the birth of this site, White Cotton.
