From Running Hater to Running Lover: How to Get into the Sport

Artwork: Lee Olson

“Running:” a divisive word, depending on who you ask. People's answers will vary on whether they love it, hate it, or have not thought about it since they were forced to run the mile in the high school gym. I was in the latter category until last year. Playing soccer for 15 years forces you to like running, whether you want to or not. As soon as I stopped playing, I thought I would never want to run again. However, my friends and family started getting into running marathons, triathlons, and smaller distances, and this made me want to join in. While it was tough in the beginning, I have grown an immense love for running that I never thought I would have.

What are my qualifications for talking about getting into running? Great question! I have tried and failed so many times to get into running using different methods. I feel as if I have heard of all the fads and have insight into what works and what does not. So, take this knowledge as a guide you can refer to when you are getting into running, or when you just want to sound like you know what you are talking about in regards to running. 

Knowing the Lingo

When first starting running, there are many terms that the Internet may throw out at you in order to tell you how to run. These words can include “tempo,” “intervals,” “aerobic,” “max heart rate,” “recovery run,” and many others. Let's break these words down to help you become confident and comfortable when you are building your running plan.

A tempo run requires you to be able to run at your fastest pace that can be sustained for one hour. In the beginning of your running journey, you can start with 10 minutes and increase it biweekly.

Interval runs should be done at least once a week, and, when starting to run, these should make up the majority of your run. Intervals allow you to run fast for a short amount of time and then walk for a rest. When starting out running, it can be effective to run for one minute, walk for two minutes, and repeat this cycle for 30 minutes. As the weeks go by you can increase the amount of time spent running and decrease the amount of walking. 

An aerobic run means running at a casual pace for you, typically hovering at 80% of your max heart rate. This rate can usually be approximated by subtracting your age from 220 bpm. There are many different websites that can help you calculate your max heart rate, taking into effect your age, health, and other characteristics you may have.

A recovery run allows you to run as slow as possible in order to get your mileage for the week up, but at a casual pace that should leave you feeling good. After a recovery run, you should feel like you could keep running for a longer period of time and feel fine. A lot of runners follow these types of runs and will mix them in throughout their training. A general good rule of thumb is three aerobic runs a week, two rest days, one interval and tempo run day, and, finally, a recovery run day.

Getting Started

Before you jump into running, it is important that you know what you want to get out of it and feel confident that your goals are attainable. If you have never run before and you want to run an eight-minute mile in a week, that is not going to work out. you may burn out so quickly you will never lace up your shoes again. Choosing attainable goals reduces burnout, while also giving you something challenging to work towards. So, the first step is to reflect on what you want to do. Prioritizing time spent running over distance traveled is important when you are first getting started. Plus, this can take off a lot of pressure many feel when faced with running a “good” mile time.

Next, find the right shoes. A good shoe is needed when getting into running because it can help prevent injury, assist in traversing the terrain you are running on, and provide your preferred level of cushioning that can make running more enjoyable. There are many quizzes online that can help you determine what shoe is best for you, and a lot of stores that help. as well. My personal favorite store is Mill City Running, a local store that studies your gait and foot pressure for free, and they give you recommendations based on that. Plus, getting new shoes may give a little confidence boost that makes running more fun. I truly think liking my outfit and shoes always makes it a little easier to run faster (but that may just be me)!

After you have set your goals and gotten the right shoes, you can start! One of the best things about running is that there is not a lot of equipment that goes into it, and it can be done almost anywhere. When you start running, it is important to have a positive mindset. Even trying running out is impressive. and knowing that one of the hardest parts is getting started can be really motivating. In order to get into a good mindset while running, I make sure I have a good playlist queued up. Spotify does a great job at curating playlists for any type of running mood. I recommend EDM DJ beats, Dance Moms group dances, or Taylor Swift running as they have quick beats that are motivating and sometimes match my footsteps.

I Started Running. Now What?

Great! One of the hardest parts about running is getting started because it can seem like a really hard exercise. The next step is to be consistent with running. Running for around 30-60 minutes a week is a great way to start, and, if you mix in some light weight training to help strengthen your legs, you will feel better as time goes on. You can then increase the amount of time you are running as training progresses.

Long term goals are achievable when you break them up into smaller chunks. Running a 5K in 10 weeks if you have never run before is a great goal to have, since you can repeat weeks and build slowly. To have some motivation when running, try to get your friends involved and get out once a week. When you have someone who goes at your pace, it can help a group feel like a team and makes the experience more fun.

In addition to all this, consider downloading different apps that will help motivate you. Strava is a social media app that has fun challenges for all types of runners. It also allows you to connect with friends, so you can like and comment on your running pals’ posts. If you’re a UMN student like me, there are also classes you can take at the U for all different types of runners, like PE1012: Running for Beginners, PE1014: Conditioning, or (if you are feeling really adventurous) PE1262: Marathon Training. Continuing to show up for yourself can be hard, but having external tools can make it easier and more exciting!