Beginner Runners // Intimidation & Reasonable Expectations

ot everyone should aspire to run a marathon. Heck, not everyone should aspire to run a half marathon.

Let’s just get that out in the open right now so that you know what this isn’t going to be.

I’ve fallen in love with the routine of road racing every Spring and Fall, but it wasn’t my intent when I started running and isn’t a necessary or expected end for the average runner looking to develop a well-rounded everyday fitness routine.

Let me also preface everything that I’m about to say with this: I never ran growing up, played zero high school or college sports, and couldn’t even complete a half mile the first several times that I attempted running.

‍So yes, I can empathize with that feeling of intimidation and hopelessness that overwhelms or frustrates. I've been there, lived that, and know that it doesn't have to be your reality. More on that here, if you’re interested.

Nevertheless, running might just be right for you if:

✖️The idea of going to a gym on a daily basis has you perpetually pushing next episode on your late night streaming binge.

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✖️You live in an area where you see lots of runners on a regular basis, or you know that there is a good trail system within a short distance from your place.

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✖️ You’re not sure where to begin with exercise, but know you don’t want to invest tons of money in weights or equipment that you’re not even sure how to use.

So if you’re ready to give it a shot, here is where I would begin.

Start with zero expectations of “what you should be able to do” and find a nice, safe area where you can go out and experiment with running. Commit right now to try it for 14 days, during which you’re going to run 6 total days. While you’re doing this, fight the urge to take on too much too early. I’ve seen people dive in headfirst too fast, only to completely fall off of the wagon a week later when they’ve failed to set reasonable goals that don’t have them spending all of their energy right off the bat.

Remember, you’ve spent how many months (or years) not doing a regular cardio activity? You’re not going to fix all of that in one or even two weeks of intense exercise. We’re going for long-term change here.

14 Day Introduction to Running

Day 1 | Walk for 5 minutes at a steady pace. Don’t worry about how far you get, just keep moving in this time. You’re giving your body a chance to warm up. After 5 minutes transition to a light jog and just hold it as long as you can. Again, not concerned with distance so much as time here. How long did you make it before you stopped? Walk for 5 more minutes, then try to jog that same amount of time once more. After you finish walk for 5-10 minutes as a cool down.

Day 2 | Rest

Day 3 | Warmup walk for 10 minutes at a steady pace. After this time transition to a light jog and just hold it as long as you can. After you finish transition to a walk for 10 minutes at a steady pace.

Day 4 | Rest

Day 5 | Rest

Day 6 | Warmup walk for 10 minutes at a steady pace. After this time transition to a jog and hold it as long as you can. After you finish transition to a walk for 10 minutes at a steady pace.

Day 7 | Rest

Day 8 | Warmup walk for 10 minutes at a steady pace. Transition to a light jog and just hold it as long as you can. How long did you make it before you stopped? Walk for 5 more minutes, then try to jog that same amount of time once more. After you finish walk for 5-10 minutes as a cool down.‍

Day 9 | Rest

Day 10 | Rest

Day 11 | Rest

Day 12 | Warmup walk for 10 minutes at a steady pace. After this time transition to a light jog and just hold it as long as you can. After you finish transition to a walk for 10 minutes at a steady pace.

Day 13 | Rest

Day 14 | Walk for 10 minutes at a steady pace. Transition to a light jog and hold it as long as you can. How long did you make it before you stopped? Walk for 5 more minutes, then try to jog that same amount of time once more. After you finish walk for 5-10 minutes as a cool down.

You did it!

You tried something new for two weeks, and I would wager that you don’t regret the extra time spent on your feet. Did you notice any change in the amount of time that you could sustain the jog between Day 1 and Day 14? Even if the change was minimal, did you notice any difference in how difficult or easy it felt to jog that time?

Here is where you have to make a decision. If you’re curious to know how this running thing could transform who you are (mind, body, and spirit) over an extended period of time, I’ll make recommendations below for plans to help you continue to set reasonable goals.

If this experiment time made it clear that running isn’t the right routine for you, congrats! You tried something hard and are able to make an informed decision. Running isn’t, and shouldn’t be, everyone’s thing. That’s just fine!

If these 14 days have you thinking, “Okay what’s next??”

Check out these recommended resources for the next step.
✖️Ready to put a race on the calendar? Couch to 5K

✖️Looking for an online community to help inspire and keep you accountable? Strava

✖️KC Local? Consider hiring a local coach to help you meet your goals! ‍Kansas City Endurance

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