How I Got Over My Hatred For Running

I used to despise running.

 

I couldn't breathe, my body hurt and I would reach the point of physical exertion at one mile. 

 

But running is one of my parent’s hobbies and they kept signing me up for 5k races throughout my high school years. As a competitive person, I wanted to be able to run the whole thing. 

 

It took me over two years and many races until I was finally able to run 3.1 miles without stopping. There are a few things I wish I knew right away.

 

1.     Get some sort of device to track your time

a.     To run any sort of distance, it is important to pace yourself. Using a fitness tracker will allow you to run at a more consistent tempo and help more evenly spread your energy exertion throughout your run. Plus, later you can use this to make and achieve your goals for timing if you wish.  And don’t think that you have to shell out $200+ on anything fancy. When I started, I got a $30 tracker from amazon.

2.     Start slow!

a.     Running at a consistent pace means nothing if that pace is too fast. Start off slower than you think you should because you are not going to want to run that fast when you get tired. Even if it's a 12+ minute pace, at least you are starting somewhere and can say that you ran the whole time!

3.     Find your “consistent breath”

a.     A consistent breath is something I made up. I think of it like meditating but for running. It is a breathing pattern you can use to stay on top of your breath rather than behind it. When I run, my consistent breath is in for four steps, making sure I get air into my lower belly, then out for three steps fast and hard to ensure all the air is out. By doing this, I am trying to make sure I don't become oxygen deficient, which causes unnecessary tiredness and even dizziness.

b.     Make sure you find what works for YOU! My consistent breath might not work for you. I had to adjust both the length of the inhale and the exhale before it was perfect. Your lungs will feel much better for much longer once you have found the right technique for you!

c.     I found it was important to have a consistent breath that was an odd amount of steps total (mine is 7) to avoid the side cramps that some people get while running.  Having a lopsided breath helps this because you are inhaling and exhaling on a different foot for your breath instead of the same side every time.

d.     As I said earlier, another benefit of a consistent breath is that it is something to focus on during your entire run. For me, this has helped quiet my mind and let my body take over.

4.     Minimize the impact on your body.

a.     For me, this was one of the most important factors that allowed me to run without hurting. Getting the right shoes was something that made a huge difference in the impact I felt. As someone who has pronation, finding a stable pair of shoes helped my ankles find some much-needed relief.

b.     Another way to minimize impact on your body is to change up your running surface. I know that concrete sidewalk is very convenient,

     but it is also extremely hard on your body and could be causing some of the aches and pains you feel after running. Try to find softer surfaces such as softer dirt and gravel paths and you might be surprised how much more spring is in your step.