As I thought about our conversation (one I have had with many other people), I realized that while I know I am right, most people either don't like running or don't have the gumption to just try it. I am not suggesting that someone who never has run suddenly go out and run a marathon. What I am saying is that anyone can become a runner if they just go out and run. Run to the end of the block every day. Soon it will become a routine. Then run a little further. Before you know it you will find that running isn't some drudgery you have to do. You will find that it is something you want to do because it is enjoyable and beneficial to your well being.
I started running in 1986 when my wife and I moved into our first home in Watauga, TX. I had put on a little weight having eschewed exercise since graduating college in 1983. I decided I wanted to try and lose a few pounds and to get back in shape. I figured the easiest way to do that was to go out and run. I didn't have to join a gym. I just had to get a pair of running shoes and head out the front door. I started slowly. I ran 1 mile every other day. After several months of this, I started to run slightly further. Before I knew it I was running 2 miles per day every other day.
I am sure you have all read that for something to become a habit you need to do it for 21 days. I personally am not a believer in that adage. How long it takes to form a habit depends on the individual, the habit you are trying to form and a number of other outside factors. I didn't really feel that running was really a part of my being until I had been running for several years and had run several 5K and 10K road races. If I try to ascertain when it truly became a habit, I would say it was right around the one year mark. Believe me when I say that habits don’t form overnight and it may take some time before running becomes a part of your routine. But I know that if you start slow and stay with it the rewards can be amazing.
You are probably wondering what you can do to start making running a healthy habit in your life. Everyone has different motivations to start running. For me the initial motivation was that I wanted to become healthier and lose 10 pounds. As I explained above, to achieve those goals, I had to find a way to make running a part of my daily routine. What I needed to do was to simply be consistent in my running routine. If I could get to the point where I would feel empowered after my daily run then I would have a sense of achievement from being consistent. Hopefully if I remained consistent then I would find that place where running simply made me happy.
Here is what I did to make running an integral part of my life. I started out at a slow jog. I focused on how long I was out on the road. I started out with a short distance (1 mile) which only took a small amount of time (about 10 minutes). I went out every other day for three months. As each week passed, I would had 2 - 3 minutes of running every 3rd run. Before I knew it, I was running 2 miles. I was amazed at how easy it was to extend my time and distance. I now know it is because I took it slow. As a beginner, I am suggesting that you start with an extremely manageable and realistic goal and work up from there. If you make sure your goal is realistic and small, you will make running something you look forward to rather than dread.
After several months of consistent running, it had become a part of my morning ritual. A ritual is a specific set of behaviors that you do at the same time every day. I chose to get my runs in during the early morning hours. I recommend this time because work, kids, television, dinner and now social media will all sabotage your afternoon or evening running routine. It is extremely hard to lace up your shoes and go for a run with all of those distractions. I find that in the early morning (usually before sunrise), when the rest of the world is still asleep, there are no distractions and I almost never missed a run once I switched to a morning routine.
After 2 years, I was getting up every other morning to get in a run before breakfast. I had created a healthy habit. But I suddenly started to wonder whether it was all worth it. There was no end in sight. Then I realized I lacked a concrete goal to shoot for. I read an article by the late Dr. George Sheehan that said the difference between a runner and a jogger was a signature on a race application. There was the answer. I needed to sign up for a local road race. Since I was consistently running 2+ miles every other day, I figured I would be able to run a 5K race. I signed up for the Jingle Bell Jog 5K which was run in December near my house in Sunrise, FL. Now I had something to shoot for and I was really excited about it. It really rejuvenated my routine.
By setting a goal, you will be able to work towards something concrete. Without a goal, you will find that you make stuff up as you go. Improvement will come slowly and you run the risk of ending your newly found running routine. I have found that if I am not constantly pushing towards a goal, then I have low motivation and I don't see any improvement in my running. Just make sure you set a realistic goal. If you haven't ever run a race, I recommend nothing longer than a 5K. I can tell you when I crossed that finish line the first time, I was elated. I couldn't wipe the grin off my face. I ended up signing up for future race that day. I know that if you set a goal and stick to your new routine you will have that same feeling of accomplishment when you finish the race.
There is one other bit of advice I want to give you that will make all the difference in the world. Don't chintz on your running shoes. They are by far the most important running equipment. They will be the difference between running comfortably and in pain. With the proper shoes you can also prevent injury. When I finally went to an actual running store, I finally found that I could run comfortably for longer than I had ever run. A running store is where you can find knowledgeable people who can watch you run and tell you what kind of shoe you need. Make sure to try on several different brands and models. There is no such thing as the universal perfect running shoe. Most importantly don't select a shoe merely by the name, model or color. Pick the shoe that fits comfortably and almost feels like it is a part of your foot when you are running.
Here I am almost 30 years later and I can honestly say that I love to run. When I started, I could never have imagined running a marathon. Now there are mornings where I have to tell myself to slow down or to not add that extra mile. I am no longer running to be healthier. I am healthier. Now when I head out the door, I am simply grateful for the chance to get some time to myself and all of the things that running has given me. The greatest gift it has given me is the people it has brought into my life over the years. I constantly remind myself that I am lucky to be healthy enough to run with friends of all ages. Each morning I am out there running, I simply breathe it in and relish every mile. I try to look at each day as a chance to celebrate all the years, the miles and the fact that I still want more.
July 6 – 5.50 miles (50:47, 9:14 pace)
July 7 – 6.20 miles (56:58, 9:11 pace)
July 9 – 6.50 miles (1:01:20, 9:26 pace)
July 10 – 6.20 miles (54:39, 8:49 pace)
July 11 – 7.10 miles (1:06:33, 9:22 pace)
July 12 – 8.10 miles (1:16:47, 9:29 pace)
July 13 – 5.10 miles (46:13, 9:04 pace)
July 14 – 6.20 miles (57:17, 9:14 pace)
July 15 – 4.50 miles (50:00, 11:06 pace)
July 16 – 6.20 miles (58:38, 9:27 pace)
July 17 – 6.20 miles (55:16, 9:03 pace)
July 18 – 8.10 miles (1:13:58, 9:08 pace)
July 19 – 7.20 miles (1:07:30, 9:23 pace)
Total Miles: 82.8 miles
2015 Total Miles: 1,127.3 miles
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