A Progressive Running Program

Adjusting your training where you are

I coached high school cross-country for years and have been an avid runner since my twenties. A good running program depends on where you are as a runner because in spite of the belief that running is just putting one foot in front of the other, much more is required to do well at a sport that is vital to so many. I would love to guide you through a few ideas that might help you depending on where you are on your running journey.

The first thing you should do is identify why you want to run. On rainy, cold mornings when you don’t want to leave your warm cocoon of blankets, or you are struggling with motivation, it helps to hold your why close, and your why does not have to be similar to anyone else’s reason. You can use running to eliminate stress, lose weight, prove how strong you are, work on mental and physical health, or do anything else that works for you.

If you are new to running, here are a few suggestions.

• Start slowly. Don’t expect to get in shape in a day. You will end up sore and discouraged if you do too much too soon. During the first week, run a minute, walk a minute and keep doing that for 15 minutes. Increase it each day by 5 minutes. During the second week, run for two minutes, walk for one. A good rule is to not increase your weekly mileage any more than 10%.
• When you start to run, focus on relaxing and dropping your shoulders. Many new runners scrunch their shoulders resulting in shoulder cramps.
• Practice breathing in and out. New runners tend to hold their breath, so focus on your breathing.
• Hold your hands as if you are carrying an egg. Don’t tighten your fist.
• Keep your head up looking 10 feet ahead.
• Keep your knees slightly bent and relaxed.

If you are struggling with motivation, tell yourself you will start and workout for ten minutes and if you still don’t want to do it you can stop, but I have a feeling you will keep going.

Use a few tricks to help yourself become stronger. Instead of thinking you have to run for a mile, run to a certain spot without stopping and keep increasing the distance.

Keep a growth mentality and know that you will see progress if you keep working on becoming stronger. Be consistent with your workouts but also take at least one rest day to recover. Make some goals like doing a 5k race in two months.

As you become a stronger runner find some new ways to challenge yourself. Run some hills, do some sprints, join a running club so that you also have a new community to support your goals.

Learn how to protect your body with strength training and cross training. Doing a variety of different exercises will strengthen your body and help prevent injury.

Understand the power that your mind plays in your performance. Practice positive self-talk when your run feels hard.

There is basic equipment that will support your running adventure. Find a foam roller to roll out sore muscles. A good pair of shoes is helpful. A gentil massager is also good for your muscles.

If you start to race there are a few tricks you can use.

• When the course turns, cut the corner tight to shave seconds off your time.
• Don’t start off too fast. Work on a comfortable pace.
• Find someone to be your rabbit. Don’t let that person out of your sight and do your best to pass that person. Keep picking new people.

When you are injured, don’t keep going. Have the attitude that you need to run another day, so rest and recover. It’s a great time to cross train.

There will be times on your journey when you think you have to hang up your sneakers, but instead of quitting, adjust. Find a different way to train.