Get your Friends Addicted to Running



You run, but not everyone you know does. Do you have that certain someone you wish you could spend more time with, and you could if they would only take up running? Here’s a post you can share with them to help motivate them and even get them started in a healthy way.

  • To start any exercise program, you should see a doctor. Running won’t kill you, but if it’s been a while since you slipped into a pair of sneakers, you might want to get all your vitals checked. This is also a good to have a document of where you started so in 6 months time; the same tests can show you exactly how much you’ve improved.
  • Make sure you ease into a running routine for the first few weeks. This takes patience. Start with 20 minutes of moving time. You should go with a run/walk plan to start. Running 1 minute and walking for 4 minutes (walking at a moderately quick pace). Every other day, repeat this 20 minutes of moving time adding another minute of running and taking away a minute of walking. Before long you will be running for 5 minutes and walking for 1 minute.

Example program.
Week 1:
Monday: walk 5 mins, run 1 run, walk 4 mins, run 1, walk 4 mins, run 1, walk 5 mins.

Wednesday: Walk 5 mins, run 2, walk 3 mins, run 2, walk 3 mins run 2, and walk 5 mins
Friday: Walk 5 mins, run 3, walk 2 mins, run 3, walk 2 mins, walk 3, run 2 mins.

  • Running from scratch is probably harder than anything other exercise routine you’re going to do. I can honestly say I don’t wish it on anyone. However, we all have to start somewhere. Once you’ve reached 5 to 10 minutes of running with 1-minute walk breaks, you’ll be ready run continuous pending there aren’t any aches.
  • There’s an acronym you’ll need to familiarize yourself with. DOMS = delayed onset muscle soreness. This will happen over the first week. Trust me when I say, the muscle soreness will go away, and will only return when you attempt harder efforts over time. If you can make it past the first week of anything you have succeeded!
  • If after week one, you think this is something you might be into, I highly recommend you head straight for a running store. Buy yourself a brand new pair of running shoes. Having the correct shoes, with the right amount of cushion and support will make the routine of running that much more enjoyable.
  • Find a routine that suits you. Do you like running first thing in the morning, or after work? Whatever works best for your schedule is fine, but make sure to stick to a routine. I find, at the beginning stages, seeking out a group of runners at the same level of fitness as you will help keep your on track and accountable. If it was a friend or family member that got you signed up to start running, then they’ll most likely be able to suggest a good place to find a group.
  • A special side note for new runners; just because you decided to start running, doesn’t mean you have to. This also means you don’t have to run a marathon. Signing up for your first race can be exhilarating and a goal to keep you motivated. Then there are others who’ll simply find joy in the act of running. Once the running bug bites you, anything can happen, but don’t feel pressure to make huge leaps forward until you feel comfortable doing so.

If you have any particular questions about how to start running, what gear you might need or if you’re looking for guidance, feel free to leave a comment or email me your questions.

Good luck on your new journey and most importantly – HAVE FUN!


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The Longboat Road Runners, the team I train with year round.