Beginner’s training plan for success

Feeling out of shape? Determined to lose those extra pounds that have piled on over the last few years? Adding physical activity to your daily routine is an excellent step towards feeling and looking better, but getting out the door for your first run can be a huge challenge. Sticking with it is even more difficult – one study found that only 30 per cent of people who started a running program were still involved a year later. That won’t happen to you though, if you follow these simple steps to ensure that you enjoy your introduction to the sport.

Start slow

It’s not going to be fun if you feel like you’re hanging on for dear life through every workout. Start with a 30-minute walk. Then move to a fast walk. Then do some walking mixed with jogging, for a total of 30 minutes. Then try to jog a bit further, and reduce the amount of walking.

Set an athletic goal

How nice would it be to be able to tell your friends and co-workers that you finished a 10k run on the weekend? Believe it or not, if you’re patient and consistent – running three to four days a week – even a marathon could be in your future.

Socialize your way to fitness

One of the most enjoyable parts of running is that you can do it with others. Finding a group to run with won’t just make the process more fun, it will also help keep you on track. You’re much more likely to get yourself out the door if you know there are others depending on you to be there. Even one training partner can make a huge difference. Running groups often train together for a particular race, making that first experience at the start line more comfortable since you’re doing it with friends.

Lie (To yourself, that is)

This is a trick that even the world’s most competitive and fittest athletes will use to get themselves out the door to train some days. Instead of envisioning an agonizing, lung-busting marathon- like effort, tell yourself you’re simply going to get out for a few minutes to get some fresh air. You’ll do a simple 10-minute walk/jog, then, if you’re still feeling unmotivated, come back in and lie on the couch. Once you’re outside, it won’t be hard to convince yourself that since you’re there, you might as well do a bit more.
Set a fundraising goal. Many people have managed to commit to a program because they’re running for a larger cause. There are lots of options out there – find the one that will be most meaningful to you.

Go shopping

You can’t run without the right equipment, right? A comfortable pair of shorts and T-shirt will do nicely for getting started, but it’s often fun and motivating to get the latest technical clothing. Not only will you be more comfortable, you’ll likely look the part, too – which always helps. There’s no skimping on a good pair of running shoes. Go to a reputable running specialty store and have them fit you in a pair appropriate to your level, body type and feet. If gadgets are your thing, add in a heart rate monitor or gps watch to track your distance and speed. Once you’ve invested in all of this, you will be a little closer to taking the plunge – if, for no other reason, than to justify the expense.

Read and watch

Related article: Five perfect books to give a runner

Canadian Running magazine is full of great running news, motivational stories and tips. Books can be motivating, too, as can videos. Chariots of Fire and Spirit of the Marathon are old standbys. One of the Steve Prefontaine movies (Without Limits or Prefontaine) is sure to get you inspired. The ultimate Canadian running movie, though, is Michael McGowan’s Saint Ralph.

Have fun

You won’t keep at it if you’re not enjoying it. Figure out a way to make running fun.
Remember the post-workout feeling. I have never regretted doing a workout. Sometimes it’s been a struggle to get myself out the door, but whenever I get back, I’m always happy that I got out there.

– Kevin Mackinnon