How To Become A runner
Thinking about becoming a runner?
Does the thought of calling yourself a runner make you laugh?
DO YOU HATE RUNNING but think it will help you lose weight?
If you answered YES, MAYBE, or YEAH BUT DON’T TELL ANYONE to either of those questions, you’ve come to the right place.
HELLO. I’m Coach Kelly and my specialty is new runners, self-proclaimed struggle runners (like myself), non-athletic people who want to run, and people who are just desperate enough to start running.
The good news is, everything you need to start running or become a runner, you probably already have. So no need to buy anything new or wait until you have the PERFECT sports bra to hit the ground running. All you really need is the desire to go and then a whole bunch of patience.
Step 1- Get A Training Plan
The good news? I created a free 8-week ‘Become a Runner’ training plan that won’t just train you to run your first 5K, but it has guided runs on Spotify to accompany each and every run! I’ll tell you when to walk when to run, and then hopefully, I’ll make you laugh when you want to call an Uber.
Step 2- Get Realistic About What’s About To Happen
Running CAN be incredible, life-changing, and SUPER FUN. THIS IS TRUE. But none of those statements apply to the first 4-8 weeks of running when you’re getting started. So let’s set some realistic expectations!
What to expect:
1- Feeling like your heart is going to explode.
2- Walking A LOT.
3- HUFFING AND PUFFING even when you run at your conversational pace. (What’s conversational pace? Conversational pace is slow, strong, and steady. This is the pace you’ll run 90% of your runs at. Imagine you’re running after the ice cream man. That is not conversational pace. That is a faster, spicier pace. Conversational pace is slow. Slow and strong.)
4- Feeling like time slows down and every minute is the longest minute of your life. (You think treadmill minutes are long? Just you wait.)
5- You’ll probably be sore. That’s ok. It’s ok to run, walk, and work out when you’re sore.
6- You will be slow. There is no “average” pace. There is no “good” pace. Fast and slow are relative and all I want you to focus on is putting one foot in front of the other.
7- You will feel overwhelmed the more you read. For a fairly simple and straight forward activity, running is VERY confusing. With words like “fartlek”, “GU”, and “pace”, sure, there is a lot to learn. Just don’t get overwhelmed. You have PLENTY of time to jump into the deep end and go ham on the running world. For now, I just want you to focus on showing up for yourself today.
8- Progress isn’t linear. EVERYONE is different. Some people will find that they want to repeat certain weeks of training and need more than 8-weeks to run that 5K. Others will get antsy and run the 5K early. Progress isn’t linear. Those “excuses” that the fitness industry has shamed you your entire life for are valid excuses. You aren’t “weak” if you can’t do it all. YOU’RE BUSY. This is not your full-time job. It’s ok if you need to adapt or pivot. It’s ok to take longer than expected. Progress isn’t linear. Own where you are and go at your own pace.
You have nothing to be ashamed of. Just taking that first step is something to feel really proud of.
9- It won’t be super fun. In fact, it might even be a little boring! Running is 80% learning how to be bored and alone with your thoughts. (I KNOW, I should go into sales. Look at me sell how awesome running is. Just trust me. There’s a reason people like to run and it’s not because they’re endorphin-drunk athletic machines.)
10- You will find that some days, you don’t want to run. That’s ok. Let’s just flesh out the end of that statement. “I don’t want to run because (insert reason here).” EXAMPLES: “I don’t want to run BUT, I really want to see what I can do when I give myself my best effort.” OR, “BUT, I do like that I get a break from my own thoughts.” OR, “BUT, I want to run this 5K. I set this goal and it’s important to me. I guess I’ll give myself my best and see what happens.” Flesh out the BUT… whenever you find yourself saying, “I don’t want to run right now”. It’s ok to say it, I just want you to know why you’re making the choice to do it anyway. REMEMBER, you don’t HAVE TO run. It’s a choice you’re making.
11- Strength training and cross-training will help but aren’t necessary (yet). Strength training is body-weight strength work or strength work done with weights to help you run stronger and prevent injuries. Cross-training is all the different ways to exercise that work complementary muscles to running (or get your heart rate up) but is not running. Think cycling, dancing, tennis, getting on an elliptical, hiking, going for walks, etc. Both strength training and cross-training are important pieces of a training plan but if you’re just getting started, ask yourself what you can realistically pencil into your schedule. LESS IS MORE. Leave yourself wanting more. If that means holding off on some strength work for a few weeks, do that. Then, turn to YouTube or one of the millions of apps that offer strength work for runners.
Step 3- Invest in a good sports bra and running shoes.
Do you need a good sports bra or pair of running shoes to get started? No. What you have will work. BUT, you will be much more comfortable with a good sports bra and if you get fitted at a running store with a pair of running shoes. Two investments you will never regret making.
That being said, you don’t need to spend a ton of money on a sports bra. Check out resale shops like Poshmark or head to the BALG online community to see if anyone is selling gently worn items. Recycle, reduce, and SAVE MONEY! For shoes, make sure you’re shopping somewhere that will let you try them and bring them back within 30 days if you don’t like them.
Step 4- Flesh out your why
What is the goal? Is it to show yourself that you can do hard things? Or escape your family or roommates for 30-60 minutes? Is it to show yourself that you can run a 5K? Or are you working towards feeling strong?
Take some time to define what it is you’re working for and towards. This is your why. Flesh it out. WRITE IT DOWN AND REFLECT ON IT.
Step 5- Set yourself up for success
If there’s one thing you can expect, it’s to expect the unexpected. Sit down with your calendar every Sunday and try to pencil in when, where, and WHY you are going to get your training runs in. That way, when life throws you curveballs, you know how to adjust and pivot because you know your schedule. It’s ok to not do a training plan 100% as written. It’s OK to adjust. Just do your best.
Step 6- Find the fun
Remember when I said that it will be boring and you will hurt? That’s still true BUT, I want you to work on finding the fun wherever you can. If that’s in the music you listen to, dance at red lights. If that’s letting your mind run wild and daydreaming, do that. If that’s recruiting your best friends to train with you, do that! FIND THE FUN whenever and wherever you can. SMILES ARE EARNED when you’re learning how to run. Make them happen.
Step 7- One foot in front of the other
There is no such thing as the “right time to get started”. There’s no such thing as “ready”. There’s just right now. WHY NOT go for it? Running is just one foot in front of the other. So sign up for my free become a runner 5K training plan and get started. Just go for it. The only way you can fail is if you fail to try.
