Advertising
Advertising

How to Start Running – Without Feeling Like a Failure

How to Start Running – Without Feeling Like a Failure

runner on beach

    Do you sometimes wish you were fitter? And maybe slimmer? I do. In fact, I’m determined to lose 7 kg in four weeks and get really fit. But how to get fit in a hurry – without spending hours at the gym?

    One of the fastest ways to get fit is to start running.

    It can be daunting if you’ve never run before. Especially if you have friends, colleagues or family members who talk casually about how they run 7 miles each morning before breakfast. (Don’t you sometimes want to throttle them?)

    I just spent three weeks with my family and two of them, my brother and my niece, thought nothing of running for an hour-and-a-half after spending an exhausting day stumbling through thick rain forest. It made me feel like a fitness failure…

    In the end, I started to run too. Because running is great for getting fit fast. There are some important advantages of running as a fitness strategy:

    Advertising

    1. It boosts cardiovascular fitness.
    2. It tones your whole body because so many muscle groups are involved when you run.
    3. Weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis, which affects men as well as women.
    4. Running is a natural movement. The body is designed to be able to run.
    5. As one of the most vigorous exercises out there, running is an efficient way to burn calories and drop pounds.

    Here are some tips that will help you develop running:

    1. Buy good shoes

    It’s worth going to a specialty shop to buy a pair of running shoes. Make sure that the salesperson looks at the shape and arch of your foot to figure out the best shoes for you. The reason good shoes are important is because it will soften the impact and protect your joints.

    2. Take it slow

    When you start running, it doesn’t matter how slow you go. Remember that your body needs to get used to new movement.

    3. Ease into running with interval training.

    Advertising

    The best way to get fit fast is through interval training. This means short burst of high intensity exercise alternating with recovery periods. According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise.

    Try alternating 5 minutes of walking and one minute of running for twenty minutes. As you get fitter, you can lengthen the periods of running. Once you get used to running, you can alternate slow jogging with fast sprints.

    4. Warm up first

    It’s important to warm up your body before running. Otherwise running will feel very hard and your body will moan and groan. Walking is a great way to warm up the body. Stride out and pump your arms. Start with a medium paced walk and then speed up until you start to sweat. Once your body is warm, you are ready to run.

    5. Use correct running technique

    Beginners like me find it difficult to relax while running. Keep your head up and your lower arms in hip height, and run without bouncing. It all helps to work your body more efficiently. Check out this video about correct running technique.

    Advertising

    6. Run with others

    A great way to keep up your motivation is to run with others. See if a colleague or a friend is willing to come running with you. Set an interval schedule for your run and stick to it.

    7. Keep an exercise diary

    Keep a record of your new exercise routine. Write down each day what kind of exercise you have done. A great way to track your growing fitness is by measuring your resting pulse before you get up in the morning. As you get fitter, your resting pulse will get lower.

    8. Add strength exercises to the mix

    Building strength in your legs will help you to run. A simple way to build your leg muscles is by doing squats. Stand with feet a little more than shoulder width apart. As you squat, keep your feet on the ground and swing your arms to the front in order to keep your balance. Start with 3 sets of 10 squats but don’t get carried away. If you do too many at one time, you might have difficulty walking the next day! As you get fitter, you can add more sets to your squat routine.

    Advertising

    9. Add a cool-down period after exercise

    It’s important for the body to cool down after running. The best way is to walk at a medium pace until your heart-rate returns to normal.

    10. Stretch after running

    It’s a good practice to stretch after running because it keeps your body flexible. Watch this short video on which stretches to do after running.

    If you follow the ten points above, you will become a runner – without feeling like a failure. Remember that you can start running at any age. Bob Hayes took up running when he was 60. After a little while, he decided to enter a 5km fun-run and his son gave him his first pair of trainers. He said afterwards, “I wasn’t feeling as fit as I would have liked to. Perhaps age is catching up on me?” Yeah, right!

    Fast forward 20 years…
    At age 80, Bob completed his tenth 50-mile ultra-marathon in Montana and has made running history. He said afterwards:

    “I’m in the best shape of my life.”

    If you follow these 10 tips, you will get into the swing of running. Soon you will feel your body tone up and slim down in response to the exercise. Best of all, you’ll begin to feel confident, healthy, and attractive.

    More by this author

    Resilience: The Key to Surviving Anything Are You Sabotaging Your Plan to Exercise More? Know Your Strength for More Success: Are you a Connector, a Maven, or a Salesman? How to Use the Art of Positive Realism for Maximum Success How to Start Running – Without Feeling Like a Failure

    Trending in Featured

    1 How to Get out of a Rut: 12 Useful Ways to Get Unstuck 2 15 Ways to Cultivate Lifelong Learning for a Sharper Brain 3 How to Get Promoted When You Feel Stuck in Your Current Position 4 Building Relationships: 11 Rules for Self-Promotion 5 7 Steps For Making a New Year’s Resolution and Keeping It

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

    Advertising

    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

    Advertising

    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

    Advertising

    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    Advertising

    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

    Read Next