Tips for New Runners: seasoned runners share training tips

"I could never do that."

It's one of the phrases I hear most often when people learn that I am a "runner." It couldn't be further from the truth, but I understand their perspective. For a long time I loathed running, but admired the dedication of people who did.

I remember hearing from my Great Aunt that one of my cousins had run from her house down to the lake (that seemed a huge distance away) and back. I was awestruck. What an amazing feat to be able to cover that distance on your own two feet! It turns out that distance was really just three miles to the lake and three miles back, yet to me it seemed so much.

And the day that I did that same run myself...I felt like I could conquer the world. I ran six miles and it felt like I'd run a marathon. I'd done what I once thought was impossible.

Becoming a runner is really about taking a step towards what you think is impossible, and it starts with putting one foot in front of the other.

Pick a Goal

The best way to get started it to pick a goal, sometimes that's a race (like running a local 5K) or it could be a distance from your house around the block and back. whatever it is it helps to pick something to work towards.

Start Small

The best way to start is by lacing up your shoes and walking. Run a short burst between mailboxes. Then, each time you head out increase your run time. Here's a sample run/walk progression:

Week 1: 3x per week of 15 minutes of 1 min:1 min run/walk

Week 2: 3x per week of 15 min of 2 min:1 min run/walk

Week 3: 3x per week of 15 min 3 min:90 sec run/walk

Week 4: 3x per week of 5 min/2 min run/walk

Once you've worked up to five minutes of running start your next month increasing the duration to 20 minutes. Then spend the next month building the run time again while trying to keep you walk time under 3 minutes.

Write it Down

Create a log book (or purchase one) for your runs, you can also log your runs with one of the countless activity trackers available, but I prefer to write things down. There's something about the act of writing it down that makes it more permanent and ingrained into your daily routine.

Stick with It

Stay committed by making your new endeavor a priority. Share your goals with others and rearrange your responsibilities so that you can dedicate your new goals. If you really want it, you can make it happen. There's no one standing in your way except for you.

Need more tips? Check out this helpful advise from five other seasoned runners...