How to Become a Runner

Note: Please consult your doctor before taking the first steps on your running journey, especially if you have underlying medical conditions.

Running is really popular at the moment.

With free community-building events like parkrun popping up all over the place, and fun runs with foam and obstacles, it’s no wonder we’re all obsessed!

And according to ultramarathon runner Stephanie Walters, everyone has to start somewhere!

Work out your why

“Ask yourself, “Why do I want to run?” Stephanie says and explains that while our reasons may vary, it’s important to write them down.

Whether you want to tick it off your bucket list, build up to running a marathon, or improve your physical or mental health, Stephanie’s advice is to write it down on a post-it note and stick it to your bathroom mirror or computer screen as a motivational reminder.

Start small

To build a regular running habit, it’s best to start with small, manageable steps, Stephanie advises.

“Consider creating a plan, with the simple goal of building a consistent habit.”

For example:
Day 1: Put your running shoes at the front door.
Day 2: Put your running shoes on your feet.
Day 3: Step outside your front door.
Day 4: Run to the end of the driveway.

You get the picture – tiny steps forward are what make a difference.

As author James Clear says “The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger.”

Aim for 1% improvements

Running is a long-term commitment and takes a lot of hard work and effort.

Stephanie’s advice is to start with a goal to run 100 metres without stopping and gradually increasing the distance.

“That way, you are building consistency, while having realistic expectations,” she says.

“Even just running an extra ten metres or ten seconds each time is progress!

“Though these improvements may seem small, it’s the small improvements that make a big difference.”

And remember – you’re only aiming for a 1% improvement and it’s perfectly acceptable to take walking breaks while training – and as part of any running challenge.

“Walking part of the way doesn’t make you a failure,” Stephanie says.

“Even elite runners know it’s a wise strategy.”

Get organised

If you have an early morning run scheduled, get everything ready the night before.

“Make it as easy as possible to go for a run,” Stephanie says.

Fill up your bottle, charge your watch and set out all your gear.

“You can even sleep in your active wear if it helps get you up and out the door when your alarm goes off at stupid o’clock!”

Think about a music playlist or audiobook you can listen to while you’re training, to keep your mind off the repetitive nature of running.

Stick to the plan

If you’re unsure how often, how fast, or how far your training runs should be, Stephanie’s advice is to find a structured plan.

“When I returned to running after having my second daughter, I signed up to Couch to 5K, a virtual program that gradually built my fitness from non-existent to running five kilometres within eight weeks.”

She also enlisted a running coach who designed a personalised plan to help prepare her body for a marathon she had signed up for.

A good training plan will incorporate at least one cross-training session per week.

Stephanie advises that inviting a friend to join you for a run helps keep you accountable and makes it more fun.

This could be cycling, swimming, weights – anything you enjoy, as long as it isn’t running, Stephanie advises.

“Cross-training improves your overall cardiovascular fitness, strength and flexibility.

“It also allows you to engage different muscle groups, reducing the risk of overuse injuries that can result from too much running.”

But, she says, make sure you rest at least one day a week.

“I give you permission to lounge on the couch all day and binge watch your favourite show, or read a good book – unless you have young kids like me, in which case I empathise with you!”

Run with others

Stephanie advises that inviting a friend to join you for a run helps keep you accountable and makes it more fun.

“If you don’t have any friends – or none willing to run with you – I can guarantee you’ll make new ones at your local parkrun,” she says.

The concept of parkrun is very simple (and it’s free): it happens every Saturday morning at different locations around Australia.

Either walk or run the five-kilometre course along with other locals.

“The best thing is you won’t come last because that’s the tail walker’s job!”

Sign up

We’ve all been there – we want to sign up for a fun run but don’t feel like we’re fit enough.

Stephanie says signing up for an event is a terrific way to motivate yourself to do the hard work.

“You’ll be much more motivated to train after you’ve paid the entry fee,” she says.

“You won’t want to waste the money you’ve invested, plus you’ll have an end date to work towards.”

If you’re feeling extra brave, announce your goal on social media.

Search for running events here.

Keep it interesting

“Don’t stick to the pavement around the block, or worse, a treadmill,” Stephanie says.

Explore God’s creation at a beach or national park.

Write names of places on paper and pick one out of a hat, or try a new parkrun each Saturday.

“My husband and I are doing an alphabet challenge, with the aim to complete a parkrun at locations starting with each letter of the English language,” Stephanie says.

“We have one to go!”

Take note

You can track your runs on an app like Strava, or even an old-school notebook will do.

Seeing your times improve and your distances increase over time will remind you that you’re making progress towards your goal, Stephanie advises.

“Don’t doubt yourself – you’ve got this” Stephanie Walters

“Record the time of day you ran, how you felt, and what you ate before and during each run,” she says.

“This will help you identify trends – you might notice that you perform better when you eat certain foods or at particular times.”

Fuel your body

Without proper nutrition, your body will struggle with the physical demands of training for a marathon.

“Make it a priority to eat a well-balanced diet that includes whole grains, fruit, veggies, lean protein and healthy fats,” Stephanie says.

If you’re not sure where to start, see a sports nutritionist who will guide you on what foods to eat before, during and after your training runs.

Remember to drink enough water to stay hydrated too!

Be kind to yourself!

Before reaching for that chocolate bar or bag of chips, Stephanie says it’s important to consider how much better you’ll feel if you wait until after you’ve been for a run.

“Maybe you can treat yourself to a sports massage or day spa if you stick to your training program this month,” she says.

Alternatively, for every kilometre you run, put $1 towards a new pair of shoes.

Reward yourself consistently to help establish running as a regular habit.

It’s also important to have a positive mindset when training.

“When you’re struggling to get through a tough session, visualise yourself crossing the finish line on race day,” Stephanie says.

“Think about how amazing you’re going to feel when that finisher’s medal is around your neck, and you can look back on just how far you’ve come.

“Don’t doubt yourself – you’ve got this!”

Learn more at stephaniewaters.com.au

Article supplied by Hope Media.

Feature Image: Bruno Nascimento on Unsplash