“I hate running! It’s too hard for me. My legs are so sore. I feel so slow. Why does it take so long to complete a single lap? Does running ever get easier?”
If this sounds familiar to you, we can help. Custom Training Plans is dedicated to making the sport of running accessible to all. While it takes time for beginners to adjust to running, even seasoned runners have days when they feel like beginners all over again. You’ll experience days where you’ll look for any excuse to skip a run and days when you feel like you’re flying, lap after lap. These workouts make running especially rewarding, and many athletes experience what’s known as a “runner’s high”, a feeling of euphoria and a rush of adrenaline.
A consistent running schedule offers multiple benefits, both physical and mental. Running is a great way to relieve stress and can improve both your overall well-being. It’s one of the most effective exercises to burn calories, build muscle, and strengthen your cardiovascular fitness and endurance.
However, beginning a running regimen can be daunting for newbies. If beginners don’t learn how to run correctly, they may quickly become discouraged. But remember, even the most experienced runners started from scratch. With practice guided by a running training plan for beginners, running can get easier.
How to Train yourself for Running?
Running is a full-body cardiovascular exercise that requires a good deal of commitment — you probably won’t master your running workouts overnight. Have patience, though: fine-tuning your form along with improving your muscle strength and endurance is critical for runners of all abilities.
Running may get easier with time as the muscles of your legs and core grow stronger with each workout. But it’s important to give yourself time to adjust to the demands of running. Otherwise, you run the risk of straining your muscles or even causing a more serious injury. Here are some tips and tricks that can help you increase your mileage, pace, and overall strength.
1. Finding the Best Time to Run:
There’s an ongoing debate as to when the best time is to run. Early morning and evening workouts tend to be the most popular times, but if you’re not a morning person (or you’re too exhausted in the evening), find a time of day that works for you.
What time of the day do you feel most energized? Plan to use that timeframe for your run. Whether it’s midmorning, lunchtime, or you prefer a night run, make sure that you set a running schedule that you can stick to day after day.
2. Starting Off Slow:
Novice runners should always start slow, gradually adding time and increasing their distance and endurance. Making progress at a slow and steady pace has its own benefits, such as helping to prevent injuries and mental burnout. A measured approach to running helps your body get used to the physical demands of running. Through consistent training, you can tack more miles as you go.
3. Listen to Music:
Music is a great tool to build momentum. It serves as a great distraction and helps you stay motivated and energized. It even pushes you through even on the toughest days, making running easier for you. For extra motivation, create a playlist of your favorite songs tailored specifically for your workouts. Once you build a strong foundation, you can even add songs that will inspire you to pick up the pace.
4. Think About the Benefits:
Every runner has a personal goal in mind. Some people do it to release stress, while others focus on the health-related benefits. Think about the things that are important to you. Are you running with the goal of entering a local race? Do you run to stay fit for your children or grandchildren? Focusing on your intention can help to motivate you on even the toughest days.
Tips to Become a Consistent Runner
Running is an easy sport to jump into—all you need a pair of shoes and you’re good to go! So, when will the beginners find it easier to run miles and miles? At what point will you experience the euphoria that seasoned runners enjoy after each run?
The muscles required to run will need to gain strength and your endurance needs to increase before you find running less demanding. Everyone is unique, so training is quite subjective. Consider the following factors when asking yourself, “When will running become easier for me?”
- How fit and active are you currently?
- What is your body type? Is your weight within a healthy range?
- How old are you?
If you’re an active person who exercises consistently, running may be less taxing on your body. Those who consistently go to the gym may have an easier time adapting to running. Young adults also tend to adjust to a running regimen quickly, sometimes within just a few weeks of consistent training.
Older adults and those with a lower baseline fitness level will naturally take additional time to adapt to the stress of running. Four (or more) weeks of consistent training may be required before running seems easier, and heavier individuals will require a similar timeframe as their muscles and joints will need time to become accustomed to the increased impact of running.
There are ways to smooth the transition from the aches and pains of the first weeks to running with confidence. Here are some tips to help make running a consistent part of your lifestyle and avoid muscle injuries and burnout.
1. Set Realistic Goals
Don’t expect to run for miles on your first day. Running is a high-impact and strenuous activity, and your body will definitely need some time to adjust. Once your body has adapted, running will become easier for you, but the transition can take longer than you might expect.
Measure your progress against yourself and try not to compare your distance or speed to others’. Training depends on each person’s unique body weight and fitness level, so stay patient and stick to your schedule.
Even after getting into the rhythm of running, you may experience rough days when running doesn’t feel so good. Ask yourself a few questions to find the root of a bad run:
- Did you get a good night of sleep last night?
- Is your professional life particularly demanding at the moment?
- Are you experiencing excess stress in your personal life?
- Are there any other triggers that are affecting you?
2. Use Training Plans
As a beginner, you shouldn’t be running every day. Using a training plan created by professionals tells you when your body needs time to rest and recover. A quality running training plan will also include cross-training exercises such as cycling, walking, or yoga to build your overall fitness. These exercises give your joints a well-earned break and introduce variety into your plan.
Runners also benefit from strength training exercises designed to improve your muscular endurance, whether you prefer weight lifting or Pilates. Just like the cross-training activities, strength training can make running easier for you.
3. Warm-up Exercises
It takes anywhere from 10-20 minutes to get your body ready to run. A proper warm-up raises your heart rate and warms your muscles. Whether you choose to go for a 10-minute walk, jump rope, or do some calisthenics to increase your heart rate, taking the time to warm up before your run can help you avoid injury and avoid aches and pains the next day.
4. Recover Properly
All runners should take time to cool down after a run. A cooldown reduces your heart rate and temperature and can even help to ward off sore muscles. You can go for a walk, do some stretching and rehydrate with water or a sports drink. Keep your body well-hydrated before, during, and after your workouts to help your body make the most of running.
5. Run in Groups
Running with a group adds accountability to your running regimen. You can join a charity race fundraising campaign, hook up with a run club, or hire a coach to keep you motivated. Group runs help you connect with like-minded people and turn running into a social event.
It takes time for new runners to adjust to running, and these tips can make the transition easier and more comfortable. If you’re a total beginner, rely on the guidance of expert training programs from Custom Training Plans. Running doesn’t become easier overnight, but a blend of resilience, effort, and patience can help you achieve your running goals. If you’re ready to run, lace up and get going today with a customized training plan for beginners.