How does running get more manageable and your long run easier?
The biggest struggle for runners, including myself, when we take time off is to work our way back into fitness. I won't lie. There is nothing fun about it.
It is one thing if you are a seasoned runner who has been running for years. That being said, what if you're brand new, overweight, or have never run a day in your life?
Running is one of those sports that no one can truly learn to love unless you spend sometime really giving it a shot.
Stay Consistent For Running Success
The hardest thing is getting back into a routine. It takes me a good 4 weeks to get back into the mindset of loving running again after I take just 2 weeks off.
I am even more in the hole right now because of a little ‘job' I have to accomplish for the next 9 months. It is taking me away from some big races I had planned on running this year.
The trick is getting the rust off your shoulders and get back into great shape. We all need a dose of motivation sometimes and you have to find ways to motivate and fuel your goal.
Have you seen the movie ‘what about Bob'?
Have you caught yourself saying similar mental montras to get you fired up,
Chances are it might have not helped, especially when you are first getting back into it.
A 5-minute run may seem like a chore early on in your fitness. Don't lose heart over it. Give it time. This is SO important. If you have to think like Bob Wiley so be it…
baby steps get on the bus, baby steps down the aisle, baby steps…
Be Patient
The idea of taking baby steps to get your endurance built up. It is all about taking baby steps until you have finally built up the strength and stamina.
It is a hassle to get out for a 5-10 minute run but don't forget the small steps along the way.
I know how you feel and can relate to people who are just struggling to do a 5-minute run. That being said, I understand 3 hour marathoners struggling with thoughts that they don't have the ability to break 2.40, 2.30 or 2.20.
Furthermore, don't believe the talent myth. It can be done, so how can we progress to an hour from struggling to run for 5 minutes?
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Find your motivation
I simply get my iPod out.
Why?
I know when I am out of shape, music is my answer to boredom.
If married, go out with your spouse.
Join a great team!
I have been going out for walks with my wife talking about how fast I want to run next year.
It takes some steam off and helps me to remain motivated to get back into shape.
Your 5 to 10 minute jog may seem hard now. That being said, finding a way to keep motivated is key to great build up.
Consistency is so important.
Running with music, especially early on, can make a 10-minute run feel much easier. In addition, it will help your body in producing endorphins that will make your workouts feel much shorter.
Be Overly Patient
Do a 10-minute run every day with one 20-minute run and build from that. The beautiful thing about the sport is running is cumulative.
Furthermore, the miles you ran years ago are still in your legs and you can only build strength from every run you do.
The biggest hurdle for most people is the early stages of training is you feel as though you'll never get into shape.
It is a normal feeling.
Extending your runs from a 5 to 10 minute run to 60 minutes simply takes patience and there is a domino effect to every run you do.
Your willingness to get out the door everyday is huge.
You do that consistently and I promise you, you will be doing 60 minute runs in no time. In addition, they will feel easier than the 10-minute jogs you did early in your build up.
Lastly, the body will adapt to any stress you place on it but you don't expect instant results. Be patient.
One Run At A Hard Pace
It could be a ten minute run early on. Then, warmup for 2 and a half minutes, run at a harder pace for 5 minutes. Cold down for 2 and half minutes.
You will notice large gains in how you feel on easy runs a few weeks down the road by practicing running hard one day a week.
It doesn't have to be complicated.
Build your lactate tolerance
I am not talking about anaerobic threshold training or molecular adaptation here but doing simple techniques in your weekly training that will pay you back ten fold down the road.
If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it – Michael Jordan
Adaptation
Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new videos each week to help runners such as yourself get to the next level. There are also running courses and monthly, online coaching available here at rundreamachieve. You can view these options by looking at the navigation menu at the top of this website. I hope this post on long run tips has been helpful to you.
