The hardest part of running isn’t the distance; it’s the decision to put on your shoes when the couch feels much more inviting. Running can also be intimidating for beginners, but remember, everyone starts somewhere, and it’s more than achievable with the right mindset and plan.
Most people could hop off of the couch and run a 5k (about 3.14 miles) but the time it takes you to do it may not be worth all of the effort. Don’t get me wrong, walking or running this distance is an achievement for everyone, but if you ever want to do a race or be more competitive then you’ll need to go for a pace that’s 10-minutes a mile or under.
Start with smaller achievable goals
Before I could run a 5k with confidence, I set my mind on doing a smaller distance with confidence. A 1 mile run was all I needed. Just enough to get me used to running a comfortable distance at a consistent pace. Once I did this for a few weeks, I felt ready to try 2 miles. Then after about a couple of months, I moved onto 3 miles at a steady pace without stopping once.
Apple Fitness+ has a collection of workouts that can help build you up to the point where you’re ready to take on a 5k at your own pace.
Focus on your breathing
While the last section seems easy enough at face value, it didn’t come without learning to control my breathing. It’s easy to let your body tell you when it wants you to breathe in and breathe out, but learning how to be in control of that can make all of the difference.
Running faster demands more fresh oxygen in your body, but you can teach yourself to be more efficient with what you have to work with:
- Breathe in through your nose, out through your mouth
- Practice deep belly breathing rather than chest breathing
- Find a breathing rhythm: in for 2 steps, out for 2 steps
Get the right shoes – your feet will thank me later
If you somehow missed my blog post on workout shoes for the everyday athlete, here’s a deeper dive on why a decent pair of running shoes are a must have.
- Injury prevention: Running shoes are designed to provide the right amount of support for your feet, which helps lower the risk of injuries like shin splints, stress fractures, and plantar fasciitis. Decent shoes help absorb impact and cushion your feet, reducing strain on joins and muscles.
- Enhanced performance: A snug, comfortable pair of running shoes help you maintain good form and increases your overall performance. Shoes that don’t fit well for running can cause blisters.
- Durability: Quality running shoes are built to withstand the repetitive impact of running and they tend to have better traction too keeping you steadier on roads or trails. Cheaper shoes tend to wear out quickly, compromising comfort and performance.
Don’t forget to stretch!
This goes for any exercise, but running without stretching before and after is asking for trouble.
I try to do some hamstring scoops, quad stretches, toe touches, and shoulder rolls at the minimum. If you can spare the time for a longer warm up and cooldown I definitely recommend it.
Apple Fitness+ even has a great program called Yoga for Every Runner. Each session is only 10 minutes long and can be done after every run as a way to cooldown and stretch out your aching muscles.
Recommendations based on experience
Here are a few pairs I recommend based on how well they work or have worked for me. There are probably some fancier and higher priced versions out there, but I don’t have the budget or the professional interest to invest in them at this point.
Disclaimer: While I am an avid Apple Fitness + user, I am not endorsed or paid by them to mention their product. I am also not paid to promote any of the products mentioned in this blog. I’m simply using my experience to help others learn and grow.
JordyJournoFit 