You Don’t Have to Be Usain Bolt to Run Like a Pro!

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I’ve always liked the idea of running, but it seemed like any time I tried, I’d undoubtedly finish up face down on the ground, gasping for breath, and wondering why I’d subjected myself to such voluntary torture!

Recently, I’ve come to the conclusion that running is a little like golf: to an unlearned outsider it seems like the most painfully boring activity, but to those who’ve mastered the game, it’s simply a delight.

I’m not so sure running could ever be a ‘delight’ for me, however I’m beginning to see that it’s something I could learn to appreciate.

You may remember back in June I wrote an article, How to Become a Runner in Just 10 Weeks. I must confess I did have all the intent in the world to follow through with this program myself, but unfortunately I never got around to it!

Initially, the possibility that I would collapse in an embarrassing heap in front of random strangers was enough to freak me out. But, then I decided I really don’t care!

So, since moving back to Australia, I’ve been brisk walking, with short bursts of jogging in between (I know, it’s not quite ‘running’ yet). Thankfully it has actually become more enjoyable, and I don’t feel quite so silly any more.

I discovered a few secrets to becoming a runner, here are 15 of them:

#1 Record why you want to run
Having this log will be very helpful on those inevitable days when you just don’t feel like running. Here are a few examples:

• Boosts energy and mood
• Burns calories
• Helps with weight loss
• Tones and firms the body
• Provides quiet thinking time
• Can encourage better eating habits

A added bonus is that exercise in general is known to help prevent disease, such as heart disease, type 2 diabetes, and some cancers.

#2 Make a commitment
Decide that you are going to try jogging, write about it in your journal, and then do it! Remember, it’s no big deal if it doesn’t work out for you, you can always go back to something more familiar in a few weeks.

#3 Eat a healthy diet
Eating a super healthy diet will give you the energy you need, and will help you maintain, or reach, a healthy weight.

Also, make sure you don’t run on a full stomach - if it’s time for meal choose something light, and eat 1 1/2 to 2 hours prior to your run.

If you feel hungry before your run, have a light snack, such a small bowl of yoghurt, or a slice of toast and peanut butter.

#4 Get some sleep
Good quality sleep is essential to make sure your body can repair and recharge after an intense workout. So, aim for around 6-8 hours each night. Check out 10 Easy Habits to Improve Your Sleep Quality.

#5 Wear the right gear
It’s not necessary to be kitted out like an Olympian, but you should be comfortable in what you’re wearing. I read somewhere that having good workout gear encourages us to want to wear it, and therefore we’re more likely to workout - do you think there’s any truth in this?

Anyway, it’s important that you wear a thick pair of sports socks, and good quality trainers. This will help protect your feet from blisters, and also absorb some of the impact from running.

Wearing clothes that draw moisture away from the body will make your workout more comfortable, but again this is not a necessity.

#6 Keep well hydrated
Make sure you drink plenty of water before, and after your running session, with a little during if you need to.

#7 Stretch before and after
Stretching is so important to help reduce the amount of lactic acid produced by your muscles, it also to decrease your chance of injury, keeping the body supple, and cutting down on stiffness the following day.

Stretch your calves, hamstrings, quads, hips, triceps, etc. - yoga or pilates poses are a great option as well.

#8 Running form
Try to follow these guidelines when you run:

• Head up
• Shoulders level
• Straight back
• Hands at waist level, they should not cross
• Arms at a 90 degree angle
• Elbows at your sides
• Lift feet off the ground and land on the ball of your foot, and then roll through to the front of your toes
• Also, breathe deeply

#9 Start slow
If you’re new to running, I’d suggest you begin with a brisk 10-minute walk, then alternate 30 seconds of running, with four minutes of walking about 3 times a week.

If you’re finding it a struggle, try to run at 60% rather than 110% - it’s much better to run really slowly, than to put yourself off completely by running too hard.

Use your breathing as a guide, you should still be able to carry on a conversation while running, and your breathing shouldn’t be heavy.

For a step by step guide to increasing your running pace check out, How to Become a Runner in Just 10 Weeks.

#10 Increase distance each day
Each time you run, gradually build on the distance and speed, pushing yourself a little more each time.

So, if you’re running in intervals, you can gradually increase the amount of time you run, and decrease the amount of time you walk, until you’ve built up to the desired amount of cardio you want to achieve.

Try using visual cues as a way of motivating you to keep going. Each day you run pick a new landmark that is past where you got to the day previous. This will be your turnaround point, and will make sure you’re pushing yourself a little further each time.

#11 Keep a training journal
This is a great place for noting down your goals, running times, heart rate, pain rating etc, and it will help you keep track of your performance, and motivate you in times when you need it most.

#12 Rate your pain
It’s normal to have a little pain when you workout, however you need to be able to recognise when it’s too much. I suggest using an imaginary scale from 1 - 10:

• Mild pain ranges between 1 and 3. This is safe to run through.
• Moderate pain ranges between 4 and 6. For the most part it is safe to continue, but you may need extra rest.
• Severe pain ranges from 7 and 10. You should stop running, and may need to visit your doctor.

#13 Overcome inertia
I’m pretty sure you’ll have days when you just don’t want to run (I certainly do). So, make a deal with yourself that even when you don’t want to, you’ll go for a brisk walk, then add a short run for at least 5 minutes. This will allow your endorphins time to kick in, and you may even find you can continue once your get past the initial barrier.

You could also try using positive reinforcements to encourage yourself. For example, “I’m becoming stronger with each step,” “I’ve done this before, I can do it again this time,” “My health will benefit from this.”

#14 Think of exercise as ‘me time’
Exercise should be a time when you allow yourself to chill out, reflect, de-stress, and get charged up for life’s events. I really enjoy it, because I find I can think quietly, and often find inspiration being away from my computer screen! So enjoy your run, it’s your time!

#15 Hire a personal trainer
If you continue to struggle you may want to consider hiring a personal trainer for a couple of sessions.

This is a great way to get the initial confidence you need to continue, and you will gain valuable tips and advice on correct running form, injury prevention, and how to reduce your training times etc, so it’s definitely worth considering.

Perhaps you won’t become an Olympic runner with these tips, but you’ll certainly be moving more. However please remember, if you do suddenly find you’re the next Usain Bolt - you heard them here first!!!

Have you checked out ‘Habit Guide’ yet?

If you haven’t read Habit Guide yet, now would a good time. They are currently running a 33% off sale from 4am, Monday 27 Oct (sorry for late notice) to 4am, Thursday 30 Oct 2008. Check out my review of the Habit Guide ebook for more information.

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