So You Want to Add Running To Your Life?
 
Maybe for the incredible mental health benefits, or the excellent group of humans who are the running community, or maybe the massive calorie burn, or just for the logistical ease of putting on a pair of shoes and heading straight out your front door. Starting with a 5k race goal can be a great start!
 
BUT!!!!!!
 
Everytime you “try” this running thing, you end up injured or you just start convincing yourself that “running just isn't for you.” I know there are obviously some health reasons I am not privy to that literally cannot but that is between you and your health care providers. 
 
I am saying,  with doctor approval, I believe your body can adapt and become stronger with the right attitude: 
1) You have a Big Picture goal to stay healthy so there is no real finish line to this and 
2)You are not in a rush to get it over with- you are practicing daily a new way to live- one that values health, movement, and the benefits of getting outdoors- no matter the weather (with the correct clothes). Invest in a few great all weather pieces and a good pair of shoes and you are unstoppable. 
3) You expect the unexpected and the challenges along the way and do not give up. You may need to pivot or learn more, but you don’t give up. 
 
No matter your level of fitness, size, gender, ethnicity, you can train to run as long as you have your doctor's approval.
 
Running a 5K may seem terrifying and even unattainable, but as someone who has coached tons of runners, I’m here to say you can do this with proper progression and adequate recovery. The human body is so strong and it can adapt and reach goals you never dreamed of with a little patience, persistence, and of course discipline. 
 
Whether you have sat on the coach the last 10 years(no shame- I love me some Netfilx binges-ha!) or you you have been involved on alternative fitness activities, your body can and will improve if you stick with it long enough through the challenges and peaks- hey, no one said a lofty goal was easy but it shouldnt be torture either. 
 
This is why I made my own couch to 5k plan with a more habitual and conservative approach. 
 
In fact, I encourage those who “fall off the wagon” to take that week as a “recovery week'' and just get out the door to walk- no running, then start the next week with run/walks again! Sometimes life gets stressful and runs with all that can send your recovery rate out of balance - so it's actually best to take a short break and get back up again. On these inserted recovery weeks, I do encourage walking and other movements of course.  
 
EXPECT: The first few weeks are the hardest because your body and mind are just not used to this demand. It does get easier, but never is running always easy even for the elites. Part of the fun is the challenge. Accept it, don’t fight it. 
 
COMMIT: Google Fleet Feet Race Calendar or 5k races near me- Pick one 12 weeks from now and REGISTER! Commit and put it on your calendar!
 
Run-Walk:  If you’ve never run in the past,  I recommend using the run-walk method aspiring to run full time. This method to start, will  allow beginner runners to go farther than if they tried to run the full time without stopping; in fact, many runners go faster using this method- there is no shame in it- its healthy and progressive. 
 
Using run/walk intervals  allows you to break the longer time into smaller chunks- making in mentally easier. I still do this in my marathons: stay in one mile at a time and all of a sudden 1 becomes 10 becomes 20 becomes- yah people really do run 200 mile races!
 
Runners, especially new runners, may not have the foundational strength to handle the musculoskeletal load on the body, so it is VERY important to strengthen your hips, glutes, and your CORE! This will keep you from getting injured from all the repetitive stress running demands. So, I would like for you to add a routine before each of your runs and a routine after. Obviously you are not limited and can add your own too. These below have worked very well for me and many of my athletes: