Shin splints, calf pains, plantar fasciitis and knee injuries. It’s January and that time of year when everyone wants to kick start their health by taking up running.  I see the new joggers in their bright christmas kit going past our cottage and running through the village and I send out a silent round of applause and wish them longevity in their new habit.  But sadly come March only one or two remain. By June most likely they have stopped too.  

And I am one of them – many times in my life I have taken up running with the goal of doing a 5km, 10km, or triathlon. And I’ve done it. But as soon as the event is over, I stop because if I’m honest I don’t really enjoy it, my body feels uncomfortable and quite frankly it’s all a bit of an effort!  

So, this blog is for me and you. The new runner or the returning runner – How can we make running a hobby that we enjoy regularly, that makes us feel more comfortable, stronger and fitter and one that becomes a habit that we can’t do without?    

I have been thinking about this for years!  I’ve worked with many athletes, fun runners, mum runners, charity runners, runners with dogs, runners with kids, football runners etc etc. And the same thing happens in each case.  They stop because of discomfort. Little niggles that start slowly and turn into something that stops them in their tracks.  So what can we do? I like to think I’ve worked it out!  

I’m going to say the opposite to almost all running articles that you see at this time of year. 

1. Stop making a distance/event length goal.  Let’s go with the flow – take that pressure off. 

2. Stop following a plan that says how many minutes you should be running by week 3 (e.g. couch to 5KM) – you need to improve at your own pace. 

3. Stop forcing yourself to run when you don’t feel like it. – your body might be telling you something. 

4. Stop doing weights exercises for runners plans – instead look at what you personally need to do to move with your body’s design. 

5. Habit stack – do your run when you are already out doing something. E.g. After you drop your kids at school. On your way to or from work. On the way back from popping to the shops. Or with your morning cup of coffee. 

Let’s look at these in more detail. 

1. No distance related goal.  Some people love a goal, granted.  I think it’s great to have a wish.  I’d like to be able to run a 10km.  Half marathon, marathon.  But that is a long way off for a beginner/returner to do comfortably.  And we want to start a lifelong habit here, so there will be time for all that later.  For now, instead I need a mantra style goal: 

“To move for 10-30 minutes outside 3 –4 times a week and enjoy it in great comfort.” 

Notice this is not open ended- it is specific.  Moving for 10 to 30 minutes outside.  And that is measurable.  You will know if you’ve achieved it. 

It involves the mind. And checks in with the body – what is your mood and are you comfortable? If not, what can you change? 

This type of goal means you are constantly checking in with yourself, you are thinking about YOU, not about what some running journalist (who doesn’t have 3 kids, a stressful commute or sick parent to worry about) thinks you should be doing. And moreover, it’s not overwhelming. 10 mins sounds possible, realistic. 

2. You can see this is really the same as number 1.  Stop following a set plan.  There are tons out there and they make sense, however people stick to them and stop listening to themselves.  So, what plan should you follow? 

The simplest plan ever.  Start by going outside. Start a stopwatch. Walking for a little bit until you feel warm.  Then run for just 1 minute.  Walk again for 1 minute. Do this for up to a total of 10 minutes.  By which I mean your warmup walk plus your run/walk is 10 mins. Then stop.   

Now I must be super clear here.  This is YOUR plan.  So, once you are warm, if the first 1 min of walk/run is enough – YOU STOP!  You do You!!! This is just day 1.  Just walk at the speed you like for the rest of the 10 mins.  That is totally fine. Well done you – you got outside and moved! Remember the last part of the goal?  Enjoy it and be comfortable.  DO NOT PUSH IT! 

If on the other hand after the 10 minutes you feel like this is so super easy, why can’t I do more?   YOU STOP!  You are a new runner (if you haven’t run for a month whatever you did before has long gone) so you need to be patient. This is the time to focus on the fact you are enjoying yourself and in comfort! Listen to your body – it’s happy.   It’s easy!  Take the win. 

Now wait at least 1 day.  It’s during this time that recovery and change happens.  Allow it!   

You may feel that your legs are aching (yes just after 10 mins!) you may feel fine.  If you are following point 4 then you will be addressing this anyway.  Keep going…. although there is point 3. 

3. If you really don’t feel like it, then do a bigger check in.  Take your pulse.  If it is higher than usual it many mean you are fighting an infection (cold, virus etc) so take it easier that day.  Remember you are only aiming for 3 times a week so its fine to miss two days in a row. The danger is, you might be breaking a habit.  That is why habit stacking (point 5) is important. Even if you are ill, the other habits keep going so its easy to put the exercise back in again later. Or if you have got up to 20 mins you might want to just do 10 on this day as you are not as comfortable as you could be.  That’s ok too. See? This is YOUR body and YOUR plan.  Are your comfortable and enjoying it?  If not CHANGE it! Stop altogether for a day, or do less, or run less in the same time. 

Obviously, you need to know what your usual morning pulse is like – so take it first thing in the morning. Many of us have smart watches which make it easier, but there are plenty of phone apps out there. If you know what your average pulse is, you can see if its raised, and if it is, then modify the plan. 

2. Back to point 2, the plan that is not a plan!  Once you have managed to walk/run 1 min on and off for the full 10 minutes, then you can progress.  Its very simple.  Just add two more minutes.  So go out for 12.  Again you can vary the amount of walk/runs you do until you can do the full 12 mins.  Then add another 2 mins so you are doing 14.  Continue until you can walk/run for 30 mins.  This can take months, or even a year!  It really doesn’t matter.  Our goal is to ENJOY it with COMFORT. 

CONSISTENCY is what we are looking for.  It’s not big and exciting and you can’t talk about your next half marathon down the pub, but you will know that both your mind and body will be happier you are giving yourself a thrice weekly MOT and you will feel more energised for it. I know this, because if you are not then you haven’t listened to your body and slowed down accordingly, rested when you needed to or done part 4 enough. 

So part 4.  Movement patterns that are not helpful to running or walking. 

There is too much in this section to cover it all – so over the next few blogs I will cover this in more detail. 

Essentially though these are the areas you need to be very aware of. 

Feet – are you balanced on them? Are you activating the domes and arches of your feet? 

Ankles – are you balanced on those? 

Knees – are you balanced on them? 

Hips – are you balanced on them? 

Spine – is it free to move? Is it springy? 

Ribs – can they expand and contract and move happily? 

Head – are you looking at the horizon? 

Arms – are they tucked into your sides? 

Shoulders – are they relaxed? 

If the answer is “I don’t think so” to any of the above then you need to do more work in these areas before you start to increase your walk/run times.  This is the way to avoid injury, balance the mechanics of your body (Efficient movement) with the demands you put on it. The key here is to NOTICE. If you sit at a desk all day the movement habits you will have will be directly opposite to those you need for running so you will have to do more in this area to stay injury free. 

In the next few blogs we will talk about each area and learn what the most efficient way to move that part of the body is and what you can do to help that efficiency.  And I will do this too and adapt along the way. 

So there it is. And once you’ve reached the happy half hour walk/run there is a choice… just go out for half an hour 3-4 times a week and walk when you feel like it and run when you feel like it.  If that goes ok then feel free to up the times maybe once a week for a longer run – in 2 minute increments again until you reach an hour! Once you can do that now you can start doing races etc But remember – gradual progression is key and ALWAYS make sure you are enjoying it and feeling comfortable.  Less is definitely more if done consistently for longer!  

Please reach out if you want more help with running or walking efficiently and let me know if you are going to do this too!  I will be posting my progress on my instagram (intermittently!)