We have spoken with many people over the years who 'hate running' and have come to the conclusion that the number one reason that they don't like running is because they can't do it well. They go for a run and are in discomfort the entire time they are running. Why is that? It is because they are working harder than their body can handle comfortably.
Can you run a marathon (26.2 miles) tomorrow? If you can, you are probably either wasting your time on this site or heard of the witty writing and wanted to check it. If you can't run a marathon, what about a half marathon? A 10K (6.2 miles - what is it with the .2 miles anyway?). How about a 5K? One mile? What about 100 yards?
If you have gone for a run of whatever distance - long or short - and thought the whole way, 'I hate this', what made you think you could run that distance in your current shape? And that applies to couch potatoes or former runners who said 'I think I'll go for a three mile run today' (after not running for a while). You were just not in shape to run that particular distance. Duh, huh?
...the good news is that there is a simple solution to moving beyond the 'I hate running' stage to get to the 'I used to hate running' stage. We'll give you the secret to getting there. Are you ready for this? You have to get into running shape. Just call us Einsteins.
But here is the really cool part. If you follow our plan, you'll find it is a pain-free, easy way to start running. You have all heard the term, no pain, no gain? To that we say BS!! If you follow our simple plan, you will be running comfortably in no time at all, without the pain and without the 'I hate running' thought floating around in your head.
The physiology of running is quite simple – if you don’t have to explain it scientifically. So in layman’s terms, we'll explain what happens to your body to allow you to do a cardio workout like running and why small increases will change your physiology.
Your lungs convert oxygen into energy. Today – no matter where you are physically – your body has learned to convert the air you breathe into the energy equal to the amount you work. Once you exceed your normal workload, your body has to learn how to convert oxygen into the new work load. When you are huffing and puffing, you are exceeding your current level of fitness. But your body is very intelligent. When you increase your workload, your body will learn to convert oxygen to energy at your new level of work.
Here is the really, really cool part – you can start this program with a walk. No running is needed at first. You will slowly add in small increments, and we mean really small increments – think as few as 10 or 20 steps for beginners - of running into your walks. Increase the amount you run on each run by a small amount. If the thought 'I hate running' enters your mind, STOP RUNNING IMMEDIATELY and start walking. We promised that you can achieve success without pain. It’s pain that is causing you to have those 'I hate running' thoughts. Your body is struggling a bit, so walk. If you decide to keep running, that is OK. You’ll progress faster by stressing your body, but remember this is the website dedicated to convert the run haters out there. So walk whenever you need to. Never, EVER tell yourself after completing a session that, 'I had a terrible day, I had to walk'. Walking is your friend in this program.
There are two guiding principles to the 'I used to hate running' plan.
*For a more advanced starting point, start running and then walk as noted in the second principle
When you are comfortable, run a little more. Small increment additions will change the physiology in your body and allow you to become a runner.
If the plan below is too difficult, cut the time or distance in half. It the plan is too easy, multiply the time and distance by E=MC2 and divide by the square root of 267. Just kidding. What we mean is if the plan is too easy for you, add some amount of time and distance to the amount you run and let the guiding principles of this plan take over - if you think 'I hate this', walk.
Determine points (a mailbox, street sign, etc.) that are roughly 1/4 mile, 1/2 mile, one mile and two miles from your starting point. This can be a loop ending at your starting point. If you cannot measure a distance, select points that take you 4, minutes, 7 1/2 minutes, 15 minutes and 30 minutes to walk at your current pace. You are going to use the points to monitor your improvement. There is nothing magic about the time and distances listed. Adjust as you see fit.
Mileage and time log - It is not critical to keep track of your mileage and times, but from our experience the things that are tracked, get done. It is easy to fall off a running program, and if you keep a log, you are less likely to fall of the wagon, as it were.
Follow this plans for two months - the time is going to pass by either way, so you might as well use the time to get to the 'I used to hate running' stage. For beginners, you need to dedicate at least one hour per week broken up into 3 - 4 days. The more time you put in, the faster you will progress.