You start running and a minute later you’re winded. You stop and walk. You think “I suck, I’m so out of shape, I’m too fat for running, running is not for me, I can never do this”.
You don’t suck, you’re not too fat for running, you can be a runner. Just slow down. Doesn’t matter how embarrassingly slow you look, the first 4 weeks of running needs to be all about building your endurance and endurance cannot be built with sprints (sprints serve another purpose which we will talk about later).
Don’t feel bad that you’re not feeling completely exhausted after your first runs. Keep them slow and gradually increase your distance.
When I started, I literally couldn’t run for longer than 2 minutes. So run (slowly) for 2 minutes, then walk for 1 minute, run for 2, walk for 1 and keep repeating for 30 min per day to start. Within 3 weeks, training 4-5 times per week, you’ll be able to run the entire 30 min. Your quickest gains come in the first 3 weeks.
Forgive yourself for running slow and get out there.
Do you know what slow means for you? How do you know what is an easy, moderate or hard effort?
Please let me know by leaving a reply below.