If you plan to start running, it is crucial to build up a strong motivation to sustain the running without breaks. It’s also critical to know the effective steps to achieve running without undue strain to body and mind. Remember that you need to make it as "fun" as possible, and that can not be acieved if you start off with a marathon. Below, I have listed an easy and effective way to start running. (This was the way I started out, way back)
The first 5 steps to a strong running motivation are presented here:
1. Start with Walking
It is very important that you prepare the body first to a certain fitness level that can help you in making the effort towards running and creating the mental motivation. The best method to achieve this is to begin your exercise regimen with walking. You can walk slowly or at a normal speed for about 15 minutes for the first few days. After that, you can increase the walking to 30 minutes and then to an hour or two. You should continue this walking until your body and mind are fully comfortable with the walking and the entire exercise appears easy and natural. This is the first step in your pursuit of running motivation.
2. Proceed with Brisk Walking
After you have become accustomed to 1 or 2 hours of steady walking, you can increase the speed of walking to increase your motivation for regular running. You can practice walking at a brisk rate for 15 to 30 minutes. If you feel any strain, you can monitor your heart pulse rate every 5 minutes. If your heart rate is below the danger zone, you can increase the pace. This is the second step to a strong running motivation.
3. Insert Jogging in Brisk Walking
When you feel comfortable with a very brisk walk, you can insert a few small jogs of 50 meters, spaced evenly in your 30 minutes or 1-hour walk. Walk for a few minutes, jog for a few minutes, resume walking, and then again jog. Repeat this exercise until you are able to jog 4 to 5 times within your walking. This is the third step in enhancing running motivation.
4. Convert Jogging into Real Running
As you gain strength and stamina to jog 4 to 5 times in your walking routine, you can convert the jogging to segments of running at moderate speed. When you are able to run comfortably, you can slowly reduce the walking and spend the entire 30 minutes in running at medium speeds. This fourth step further motivates you in your running regimen.
2. Proceed with Brisk Walking
After you have become accustomed to 1 or 2 hours of steady walking, you can increase the speed of walking to increase your motivation for regular running. You can practice walking at a brisk rate for 15 to 30 minutes. If you feel any strain, you can monitor your heart pulse rate every 5 minutes. If your heart rate is below the danger zone, you can increase the pace. This is the second step to a strong running motivation.
3. Insert Jogging in Brisk Walking
When you feel comfortable with a very brisk walk, you can insert a few small jogs of 50 meters, spaced evenly in your 30 minutes or 1-hour walk. Walk for a few minutes, jog for a few minutes, resume walking, and then again jog. Repeat this exercise until you are able to jog 4 to 5 times within your walking. This is the third step in enhancing running motivation.
4. Convert Jogging into Real Running
As you gain strength and stamina to jog 4 to 5 times in your walking routine, you can convert the jogging to segments of running at moderate speed. When you are able to run comfortably, you can slowly reduce the walking and spend the entire 30 minutes in running at medium speeds. This fourth step further motivates you in your running regimen.
5. Stepping Up the Speed of RunningWhen you are able to run at moderate speeds for 30 minutes, it is time to increase the running to 45 minutes and then to an hour. It will be ideal to practice all the above exercises as one-week sessions. When you are running at medium speeds for an hour without any strain, then the running speed can be increased slowly until you are running at your peak speed.
These are the 5 easiest steps to achieve a strong running motivation.
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