Right Foot Forward
When just starting out, don’t over do it. You want to be a runner for the long haul, so do not get burned out on the first or second run. It is best to work up your endurance and strength slowly. So, at first, schedule twenty-minute time slots three times a week for a couple of weeks. You will want to work up your days and length as you progress, but this is a good starting point. Make sure that you give yourself some time for warm up and cool down.
After you are warmed up, then go ahead and begin running for a few minutes. Once you begin to feel tired of running, then feel free to take a break by walking. If this is your first time, take it easy and do not worry too much about how long you are able to run. Once again, the key for you as a beginner is to take it slowly. After all, some exercise is better than nothing! Just walk and run intermittently for about twenty minutes the first few times you go out, and build up from that. If you stick with it, you will see progress in no time.
Also, keep in mind that after you are finished with the run, a proper cool down is vital. In other words, do not just go lie down on the couch. You need to cool down by walking for a while, and then stretch out your leg muscles a bit
Setting Goals
You want your goals to be specific and measureable. That way, you will know without a doubt if you have accomplished them or if you still have more work to do. It is also important to set clear deadlines for each benchmark to give yourself some sense of immediacy that will, in turn, give you the motivation you need to head out the door each day.
No matter how good your intentions or how well you prepare, certain circumstances (weather, travel, or illness, for example will be out of your control) during any given training cycle or race. If you just set a single, ultimate standard of success, there is a good chance you will be disappointed due to factors beyond your control.
As you get better, you are simply getting closer to your ultimate potential and will see less overtly dramatic shifts in your performance. Adjust your perception of success and goals according to your new fitness level.
As you improve as a runner, you will not only need to set new goals, you will also need to adjust the ruler you use to measure success.
New runners see huge gains in performance as their fitness improves. It is not out of the ordinary to see developing athletes drop five minutes from their 5k time or move up 30 places in the same race from the year before. Unfortunately, as your fitness and your personal-best times improve, the amount you will continue to get better by will become smaller. Elite runners are elated when they take 10 seconds off their 10,000-meter time or even a half-second in shorter races like the mile or 800-meters.
Find what works for you.
Too many runners get caught in the trap of setting goals that are based on how others do, rather than their personal performance. This means attempting to run a time or at a level at which you can actually train, rather than a placement or outcome determined by the races of those around you. You can’t control the race of the runner next to you—so if your goal of winning the race is belayed by their good day, you will probably end up frustrated and angry.
Don’t set goals that depend on others not making theirs.
All runners have different ways of staying accountable. Some tell everyone they know about their goals, because it makes them feel more able to rise to the occasion; some write them on a post-it and stick it on the mirror where only they can see it; and some need no reminder at all.
With a little bit of thought, some planning, and a lot of hard work, you’ll be checking off those goals in no time! Goals are meant to be positive measures of success. If they are dragging you down or becoming more of a frustration than a source of satisfaction, revaluate the process by which you make the goals in the first place. Ask a coach or friend for guidance and take a step back to make sure that your training and fitness level coincide with your ambition.
