Running is often associated with healthy weight, a healthy lifestyle and control over one's own body. But what if you suffer with a shortness of breath, muscle pain and that feeling of discouragement after ending your exercise early because you’re out of breath?
Let’s break it down.
Is running a great sport?
It is. Anyone who has learned to run well (good, i.e., healthy and with satisfaction) can confirm that it is often a pleasant form of exercise. It is easy to progress, increasing speed, distances, making the route more difficult etc. and It's especially easy to set new goals. The problem, however, comes down to this initial stage, which not everyone can handle. And the more chaotic and failed runs you have, the more you might well end up hating running and all runners.
Where is the source of the problem?
Option 1. You put on your shoes and go for a run with the assumption that you will start right from the house and do about 5 kilometers. Well, maybe 3, because it's the first time. After 200 meters you're fed up, after 400 you're angry and resentful, and new shoes didn't help much.
Option 2. You have a feeling of embarrassment, so you start running somewhere far away from people and you do it casually so that no one thinks you are really running.
Option 3. You act ambitiously, do a good warm-up, stretch, and, convinced that everything is going according to plan, start running and lo and behold, it’s too intense, so within a few moments you're short of breath doubled over at the side of the road.
All these variants lack a good plan. Don't make the same mistake.
Let's start again...
Forget about school PE.
Forcing everyone to run around the field in circles at the same pace and without proper warm-up is a sure-fire way to make half of the students hate running. No wonder most of us feel bad about it. So, put that out of your mind once and for all.
Make a plan based on your goals.
Do you want to lose weight, improve stamina, or just learn how to run well? You won't achieve any of these goals after two or three running sessions. But after a month of regular and not too strenuous running, you will notice the first effects. Adjust your training plan to your goal, match it with your diet, other forms of activity and the rhythm of the day. On the internet, on running forums, you will find plenty of ready-made plans. Trust them and start implementing.
Consider if you can run.
Are there are no health contraindications? Significantly overweight, cardiological diseases, joint diseases, recent injuries, asthma - these problems should be consulted with a doctor before starting your adventure with running.
Dress sporty but casual.
You absolutely need sports shoes. Is it professional running right away? No, children run in ordinary trainers or sneakers, and they do it well. Similarly with branded leggings, headbands, hats. It's supposed to be comfortable.
And now the most important thing: start with walks.
For the first few weeks, your running needs to be alternated with walking. This is the best, proven tactic that allows you to get used to running. Your first workout should look like this: 5 minutes of brisk walking combined with swinging arms and legs, relaxing the whole body. Your heart rate is probably a bit faster now. Then you run for a minute (this can be a slow jog). If this is too much or checking the time distracts you, specify a distance in space, e.g., the distance of the five nearest lampposts or to the nearest bend, intersection. Then you switch to walking and walk through a similar section. Don't cheat, don't stop, don't extend indefinitely, don't wait until you've completely normalized your breathing, because that's not the point. And again, you run the designated distance, and then you walk the same way. Do about 4 or 5 of these runs interspersed with walking. Enough for the first time. Your workouts for the next few weeks may look similar, but try to make them really happen, secondly, do not do them every day, because your enthusiasm will quickly wear off, and thirdly, gradually, and slowly increase the difficulty, e.g., by slightly extending the distances of the run (e.g., "one lamppost at a time") with unchanged sections of walking.
This is how you'll finally start running.
Is running with someone worth it?
NO. If it's a person who is fitter than you, more resilient, battle-hardened (even if they say otherwise), you will quickly become frustrated. If they are weaker than you, less motivated, complaining, they will not allow the plan to be carried out. Running together with a friend / colleague is already a stage for seasoned runners on the same level.
Now, get out there and get running!