Well, that’s my goal. There. I said it out loud. I want to learn to run 5k in 30 minutes. Soon. I am almost there!
I am looking for others who want to learn to run just as bad as I do. It doesn’t matter to me whether you have already started training, of if you are still sitting on the couch thinking about it. If you want to learn to run, I’d love for you to join me in my goal: 5k in 30 minutes. Maybe for you, it is 5k in 20 mins or 3k in 30 mins - or heck - maybe you just want to go for a walk! Timing / distance is very individual. My goal just happens to be 5k in 30 minutes. On the treadmill. Learning to run we can all do together no matter what the numbers say; on the treadmill, track or trail.
I have been practicing since September. Slowly working myself up. My best time was 4.1K in 25 mins. But I had to stop before I thought I was going to fall off / puke / pass out. My typical run right now is 3k in 20 mins. Then I just start walking. I have yet to keep running for that full-30-mins.
Here is what has helped me learn to run so far:
- Get some good tunes.
I’ll write a post soon sharing my play list. If you have a good one, please leave a link to it in the comments. - Get naked.
Well, almost. Leave your pants at home. Run in shorts. The last thing you want to do is get more overheated than you already are. For shirts - as little material as possible. Tanks like these are great and Joe Fresh has ones just like it for super cheap. Although they probably don’t breathe as well, they work just fine for me. I cannot bring myself to run in the sports bras that I see at the gym. But that’s just me. At home on my treadmill, no problem. But me/public/bras don’t go over so well. If that’s your thing - good on ya. The less the better, ’cause there’s a lot of sweat. - Breathe.
Obvious, yes, but do it on purpose. When you think you can’t breathe anymore, start counting. Slowly. In - out. In-2-3, Out-2-3. - Don’t think.
For me, I breathe way better when I stop my thoughts. Or let them go. If I simply concentrate on my breathing, watch the numbers, mentally sing my songs, I do much better. It’s my version of meditating. As soon as I get in to my to-do list, I’m off my beat, my breathing gets shorter, I get dizzy and I wonder WTH I am doing with this running thing in the first place.
- Believe in yourself.
Stop with the I-Can’t stuff. If you are able bodied then — Yes. You. Can. Shut off the negativity, turn on just a tiny bit of belief and try. Just try, bit by bit. - Break it down.
Find what works for you. Do you like to go minute by minute, song by song, km by km? I go lap by lap. I silently high five myself each lap that goes by. I coach myself to say that OF COURSE I can make it one more lap. C’mon, just one more lap, you can do it! And then another, and then another, breathe, another and so on… - Do it for yourself.
If you are at the gym trying to run faster, further that the dude next to you, get off and go home. This is about you, this is FOR you. You are not running for the dude next to you. You are running to give yourself and your family a healthy, happy YOU. Forget about what or how anyone else is doing and concentrate on doing your best. - Do it for your children.
Modeling health for my children is important to me. Exercising and feeding our bodies help us to be healthy and happy. Practice what you preach. (I need to get better in this in other areas, but that is another post…) - Time it.
Do NOT go running when you just ate, had a beer or have to go #2 but for the life of you can’t. Just sayin’…
So those are my tips, what has worked for me, how I am learning to run. I’d love to hear your tips. How did / are you going to try to learn to run? Will you join me?
Tags: running
Great advice! I just starting training for a 5K before the holidays and I have to admit I have come up with the same tips as you. As far a shorts or pants go, you don’t want ones that creep up or chafe. Found that out the hard way. Ouch! I’m hoping to just finish a 5K race in April or May: I just hope I don’t come in last.
Just the type of blog I was looking for! I recently started doing a 5km training program as well (2-1/2 weeks ago).. and its going so good! I thought I would be wanting to give up at this point, but that’s totally not the case! I’ve tried this in the past and I always give up, but I think this time I’ve started right. I’ve also started my own running/food blog so I can keep track of my runs and healthy food/snacks I’m making! Keeps it interesting! and it’s motivating too!
You should check out my blog too! You can find me at http://www.runningfromcupcakes.com
Have a great day!