Runningmonkeys

Well if you have finished the three weeks of the beginners three week program you are now ready to start running.  You have progressed to the stage where you can now jog for 7 minutes straight, take a short walking break and run for another 7 minutes.  You have practised the extremely important habits of warming up and warming down every time you run.  You have developed and used a basic stretching routine after every run.  You have practised two simple forms of running psychology, both internal and external focus.  You have begun to fine tune your body weight using the additional energy spent and the fuel you consume.  And you have done it all in three weeks.

The beauty of the last three weeks is that it has been a relatively short time which has made it achievable, but it has still been long enough to make your new habits sticky.  You have set yourself up for success as a runner, because now you are ready, in a balanced way, to progressively move into real running.

How will you do that?  Most people find that running to a program or schedule helps them to stay motivated and focused.  Without the help of a plan, we will often end up drifting along and heading in a direction that we didn’t intend.  This is even important if you don’t have a specific goal in mind.  In fact for most people who are just getting into running I believe the best goal will look something like this.

To become a comfortable, regular and injury free runner.

This is a simple but very powerful goal, because it focuses on the sensation of smooth running (comfort), benefit of consistency (regularity) and the opportunity to keep going without interruption (injury free). 

This goal will be achieved by gradually and incrementally increasing your mileage over the coming months.  Notice that I said months, because unlike the initial program, the development you are going to pursue is going to require much more gradual gains if you are going to stay injury free.  Most runners experience some aches and pains as they increase their mileage, but some progress faster than their bodies and end up with shin splints, aching knees, hamstring troubles, iliotibial band syndrome or any of the other popular running injuries.  The only way to consistently progress is to stay injury free, so take your time.

I will post a complete program for this stage of running development later, but for the moment here are the basic things to consider:

1)  Increase your weekly distance by no more than 10% at any time.  Each time you do increase your distance, give your body at least three weeks to adapt before you increase it again.

2) Run regularly.  We are told that 3 sessions of 1/2 an hour aerobic excercise  is the minimum that we need for aerobic health.  But I don’t believe that this is enough for long term running progress.  I prefer six days a week but I think four should be your minimum.  Any less than four and you have to take two days off in a row, somewhere in your week.  This breaks your momentum and I find that the day after a two day break I always feel stale and slow.  Maybe it is just psychological, but it is still very important.  So run regularly and consistently.

3) Practice good habits.  Warm up, warm down and stretch.  Eat the right quantity and quality of food.  Keep fully hydrated and get good sleep.  Look after your body and it will serve you well

4)  Learn from yourself as you run.  Listen to your body and keep a track of what you hear.  Keep a running log and include how you feel, your level of motivation, and any problems as well as the other more obvious data.

5) Learn from others.  Read good running books (like the ones reviewed on this site).  Surf for good articles and tips online.  Join a forum or subscribe to a feed (like mine) and evaluate carefully whatever you read.

6) Make running friends.  Tell your friends what you are doing.  They may help you get in contact with other runners.  Smile and say “Hi” to runners you pass on the street.  One of them may one day become a running partner for you.  Consider joining a club or subscribe to a magazine, so you can stay up to date on local running events.

7)  Get involved in the running community, however you like.  Although you are only a beginner, you can now legitimately call yourself a runner and so you can treat places like Runningmonkeys as your lounge room.  Put your feet up on the coffee table, pour yourself a drink, relax and make some comments.