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If you are one of the millions who decided it would be a great idea to start a running program at the beginning of the year, you may be wondering what all the fuss is about. Your body may ache, you still lose your breath, and you just can’t seem to find this Runners’ High that everyone talks about. Don’t worry, I’m here to show you some tips that will help you learn to love running!
I get it. More than 25 years ago when I ran my first run (as an adult) my calves were so sore afterward I couldn’t walk for several days. Yet somehow I held on, stuck with it, and eventually learned to love running.
So if your excitement about running is starting to diminish because, well, you really don’t like it, read on for tips that will help you learn to love running! Or at least love the feeling of achievement that comes when you become a runner.
You Can Learn to Love Running
I will be the first to tell you that running can be hard, especially if you choose to challenge yourself by running faster, longer or both. But, many things worth striving for are hard and give us an extra sense of accomplishment when we meet or exceed our goals.
I believe that you can not only love that feeling of success, you can also learn to love running for itself by following these tips.
1. Don’t do too much too soon.
You may be getting this information a little too late if you’ve already started your running program. Many people charge out the door on their first-ever run, log a few miles even though their lungs hurt and it’s hard to catch a breath. I know that I did all those years ago. But that’s not how it’s done! Or shouldn’t be, anyway.
The ideal way to start a running program is to start with a WALK/run program. Alternate walking and running, gradually (over weeks if necessary) increasing the running time while you decrease the walking.
If you already started and you feel good, and you can run a few miles, don’t worry about this now. But, if you started like I did and are currently kind of hating running, it’s okay to go back to the beginning. Add in some walking. This is your first step in learning to love running.
2. Practice your breathing.
You’d think that, since breathing is natural, breathing while running would be natural too. Not necessarily. Shallow, non-rhythmic breathing can make it hard to take a full breath, cause cramping or pain and discomfort in your back, cause you to reach your aerobic threshold faster, and generally decrease performance.
Diaphragmatic breathing, on the other hand, encourages deep breaths, which gives you a steady supply of oxygen to fuel your muscles. It can also decrease your heart rate and lower your blood pressure, so there is less stress on your heart. Check this post to learn how to implement and practice breathing from your diaphragm.
New runners often have difficulty finding the right breathing rhythm. Starting slowly will help, as you increase your fitness your breathing will improve, but creating that connection between your breath and your stride will make your breathing easier and more effective.
Try this uneven breathing pattern, which can help balance your running stride: Inhale every three steps, then exhale over the next two steps. Inhaling takes longer because breathing in takes more effort than exhaling. This study found that an uneven breathing pattern boosted efficiency and reduced strain on muscles.
3. Find running friends.
Finding other like-minded runners will definitely help you learn to love running. You can join a running club or recruit friends, but sharing your journey will make it much more fun. Find a local running store or search online for running clubs through Road Runner’s Club of America (RRCA) or She Run This Town (SRTT) and you will be sure to find other beginners as well as potential running mentors.
4. Don’t worry about mileage or time (until you want to).
Running can become a numbers game. You want to run this far in this amount of minutes, or beat your time from the previous day, or run longer on every run. And that’s fine if that is something you enjoy.
But all those numbers aren’t a requirement of running. Leave your watch at home, forget running that same three-mile loop, and instead explore, at your own pace, all the possibilities out there.
5. Sign up for a race.
If you’re a competitive type, signing up for a race and following a specific training program can help you learn to love running. While racing is never a required part of being a runner, many love to challenge themselves to see what they are capable of.
6. Cross-train.
If you just started running, it may be the only form of exercise that you are focusing on right now. Instead, add some cross-training, like cycling, swimming, or walking, and some strength training, which will both keep you fresh for your running days and make you strong to improve your running and reduce your injury risk.
I understand that not everyone is going to love running, no matter what I say or how I feel. But if you follow these tips you can definitely make your running more enjoyable, and who knows, maybe even learn to love running.
Here are more resources for new runners:
14 Useful Things to Know When You Start Running
Asked and Answered: Your Top 10 Running Questions
10 Tips for Starting a Running Program
The Top 17 Running Tips for Beginners
For my experienced runners: What other tips will you share for new runners to help them learn to love running?
For my new runners: What questions do you have or what do you feel keeps you from enjoying running?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
All great tips! It can definitely take time to learn to love running. I think if you can stick with it long enough it can become more enjoyable, but many people stop before they get to that point. Signing up for a race is a great way to stay motivated!
Finding running friends was the impetus that changed how I felt about running, All great reminders!
Of course you can!
There are really so many awesome things about running… it’s kind of hard to imagine a time when I used to not love it, but here we are!
I always love when you share your perspective!