Conversations I have with newbie runners always seem to cover these three things.
1. You need to run the entire time.
No, you don’t. In fact, most endurance runners have some kind of walk/run cadence they use, or at least a lighter/harder run pattern depending on the workout for the day.
As you get going, try running for 1-2 minutes, walk for 30s, and then run for 1-2 minutes. Extend those minutes out as your fitness goes up.
2. You need to push through the pain.
No, almost never is this the correct answer. If you mean push through the discomfort of working hard, sure, if you mean pain then you are ignoring something your body is trying to tell you.
And for beginning runners it’s the same things:
- You got the wrong shoes. Like, for real, you did. Go to Fleet Feet or your local running store and get properly fitted. It will make a much bigger difference than you think.
- You’re running too much. Start at 3-5 miles per week (mph) and increase ~10% per week in total volume.
- You’re running wrong. You are raising your feet too high off the ground, landing too hard in front of you instead of under you, and landing too hard, pushing that force back up your body. Expect pain in your ankles, knees, hips and maybe back.
I’m not the expert at running right, find a PT, or spend some time on YouTube.
3. All runs are the same.
Nope. Sure aren’t.
When you are just starting, sure, do whatever is enjoyable. As you increase your volume, you’ll want to spend relatively more time in zone two than zones four and five, and none in zone three.
What is zone two? The zone where you can carry on a conversation with a friend but you’re still working. “Talk but can’t sing.”
Zone two is where you build a cardio base, burn fat and your body learns endurance.
Zone three is where you will absolutely run naturally, and where you run too fast to get the benefits of zone two running, but too slowly to get the benefits of zone four.
Zone four is short answers, speaking in words not sentences. This is where you burn more carbs than fat, and start doing more to increase overall heart and lung capacity.
Zone five is one to two word answers, or grunting. You can only spend two to three minutes at a time in zone five, or you’re not actually in zone five. This is where you increase Vo2 max.
4 – BONUS. Running Sucks
¯\_(ツ)_/¯
Maybe you’ll really feel that way after you fixed the first three items on this list, but probably not.