Esbee

How to get better at running:

nutritionista:

Running is the best cardio. Period. I know from experience that it’ll whip your body into shape faster than anything else you can do. Below, Kara gives some great suggestions for how to not hate running (and trust me, I’ve definitely been there).

yoquieropancakes:

• Run. I know it sounds dumb but there aren’t really many secrets. Get yourself good sneakers and music and get out there and run (or do jogging/walking intervals. It’s better then nothing). It DEFINITELY get easier the more you do it so, you know, you have that to look forward to.
• Sign up for a race. A 5K (3.1 miles) is a great place to start. For me personally, training for a race helps to keep my motivation up so I won’t finish dead last (it almost happened at this awful 10 mile run down the shore 2 summers ago). It should also be a confidence booster because typically you run faster in races then you do in training simply because of the crowds and adrenaline (as long as you’re prepared for it). Races are way more fun then training or running by yourself. Plus, you usually get a sweet t-shirt! And free bananas afterwards.
• Look at online training programs. I’ve been using Hal Higdon’s website for all of my race preparation. He has training guides for races from 5K (3.1 miles) all the way up to ultra marathons (54 miles!!!). Each guide has three levels: beginner, intermediate, and advanced. I’m currently using his 15K intermediate program. I find it much easier fit a run in if I’m on a training program. If I know that on Wednesdays I’m supposed to run 5 miles, I’ll (hopefully) do that. But if I’m just running on my own, there is a good chance that I would do 3 and call it a day.
• Make sure you pick a program on your level and stick with it. Starting out too intense could lead to injury which will only set you back more. So, keep it nice and easy in the beginning. I’m not saying don’t push yourself, but know your limits.
• Find a road or trail that you actually like running on. There is one park trail by my house that I HATE for some reason. I don’t know why but I can never get through it. And it’s only 2.5 miles! But, there is a trail by my work that extends for like 20 something miles along a river, and I can easily (well, not easily) run 6 miles or more along that. So, location is very important. Out and back trails are great because once you’re halfway out, you gotta run back.
• Find a running buddy. I have actually never had a ‘running buddy’. My ‘buddies’ are either not runners, or live far away, or are busy, or are much faster then me. So I’ve always been on my own. But I’m sure having someone to run with would be extremely beneficial.
• Don’t freak out if you miss a day or 2 or 15. I am extremely lazy so I know how it feels. The good thing about running is you can always start over again. If you missed a few days, you should still be able to pick up on your program where you left off. If you missed a few weeks, just go back a few weeks and start from there.
• Music! Figure out what motivates you. For me, its fast rap and dance songs, classic rock, and fast punk type songs. But everyone is different. On a treadmill I need my ipod or I can’t function. When running outside, I can do without it. A good playlist can get you running further and faster before you even realize it.

I’d also add:

• Start slowly, not just in terms of distance, but in terms of pace. You can easily wear yourself out trying to run quickly as a beginner.
• Don’t run every day. When I run a few days in a row, the second or third day is absolutely painful and not worth it. I like running every other day and cross-training in between. My non-running days are also when I do weight training, which works out perfectly. See a sample week’s schedule here (run on high-intensity cardio days).