Running: Tips for getting started + 1 Week of Beginner Workouts

Just me and my girl, about to head out on a Sunday morning Fun-Run .

Okay, Running is my Jam.

But I know it isn’t for everyone.

SO, I’ve put together some short and sweet runs to help those just starting out with running :).

The key here is: keep on trucking along. I know it seems easier said than done, but here are a few tricks that will distract your mind from the activity of running:

• FANTASIZE: I’m not kidding. When you start each run, tune in to your ultimate fantasy or a dream scenario. In college, I’d fantasize winning Nationals in the 800m, or living in Bali surfing with my love. Whatever your fantasy is - tune into it right away. It’ll turn your focus away from the time and the pace you’re running, and put you in a good mood while you’re at it. (And a runner’s secret: the better, more confident you feel, the faster you run :) )

• IMAGINE YOURSELF CONFRONTING YOUR WORST ENEMY: And say, in your mind, exactly what you’ve been wanting to say for the longest time. We all have that old boss or bully from High School who we wish we stood up to. Or even a rude person on the street who just irked you in some way. Speaking your mind, even if it is just in your head, will empower you and you’ll end up running faster and longer than you ever thought you could. Trust me, I was know to run my fastest when someone tripped me and pissed me off. Use frustration as a motivator and run it out, girl!

• LITERALLY THINK OF ANYTHING OTHER THAN RUNNING: The secret is out. This is how runners make it through almost every workout. It is also why you may catch a group of runners chatting about the most ludicrous things while running. It is a practice in self control - you determine how you feel and what you think in this moment. You have absolute control of your mind and body - don’t forget that.

Give these mental tricks a try and let me know what you think!

One Week of Running for Beginners

Week 1 - Days 1 - 7

Day 1:

10 minutes, 1 mile run - short and sweet. Jog it out.

Day 2:

12 minutes, 1-2 mile run - short and sweet. Jog it out.

Day 3:

15 minutes, 1-2 mile run - pick up the pace a little. Now is the time to imagine that confrontation and fuel your drive.

Day 4:

10 minutes, 1mile run - you pushed it a little yesterday, jog it out and live your happiest fantasy.

Day 5:

15 minutes, 1-2 mile run - you recovered yesterday, now is the time to increase that distance. Keep the pace slow.

Day 6:

Rest Day :)

Day 7:

Rest Day :) OR Sunday-funday long run - up to 30 minutes at your own, comfortable pace. Imagining your fantasy is key here - dream up ALL the details, down to each conversation you may have.

xoxo Rach

Was this helpful? Do you have any other tips for those just starting out?

Let me know!

I’ll add your ideas to the above list of tricks.