Starting with more...

You've found your mojo, and built some momentum.

A few extra runs per week have found their way into your diary or log, and you've discovered that 'frequency is your friend'. You've played around with going a little longer/further and, at other times, going faster. 

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
   
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

You've considered that 'if some is good, more must be better'. There is some truth to this. Importantly, to get better, you will need to do more - more over time, not all the time...

10. Sometimes, less is more:

• you can never start too easily, nor progress too slowly
• doing less occasionally is a great way too
• successfully meet some of life's interruptions and demands 
• provide a mental break, and keep the fire alight
• give your body - particularly your tendons and joints - an opportunity to adapt to the demands you have been putting on it
• keep you away from your doctor and physiotherapist
• reward yourself for your journey to now
• be wary of aiming to do too much (too fast) too soon - this is the cardinal error for most runners: beginners, experienced and pros alike. Humans make errors. Repeating an error means your making a mistake, and haven't learnt much
• more - often, further, faster - isn't always better
• aim to do roughly the same thing for all your sessions for the first week or two - if it's way to easy, add a little; if it takes too much effort, you can't finish it, or you're really sore for afterwards, do less
• every 3rd or 4th week reduce how much you do by 30-50%. Start up again at 65-75% of your previous level for a week (and maybe 100% for another week), before progressing again
• rather than running every day, you may consider a non weight-bearing activity like cycling, swimming, deep-water running, skating, skiing, rowing, or strength and mobility work through weight-training, yoga or pilates to add to your fitness, and complement your running for 2-3 days per week. They can help protect your from injury, build your all-round fitness, and prevent motivation loss.

It only takes 2 steps to become a runner: (1) choosing to start, and (2) acting upon it. 

The above 10 tips can help you start, and keep you going long and strong...

Finally, starting...

Beginning is beginning.
No matter how you look at it, the start is the start.

You've made a great decision - to start running. You've taken stock, you know where you're at. You've found inspiration, and enlisted support. You've managed to get out the door, realised that some is better than none', and even considered a seeking a coach or mentor.

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
   
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

Here are more strategies to help you keep the momentum...

9. Hang in There:

• enjoyable running comes from being regular, yet regular running helps make you fit enough to enjoy it
• frequency is your friend - aim to go 'more often' before 'more distance' and 'more speed'
• some of the early jiggling, bouncing and jarring caused by impact with the ground will take some getting used to
• it may not be all plain-sailing and black-slapping - you may even experience some chaffing or a blister or two. It may also cause some delayed muscles soreness (DOMS) and joint stiffness. Again, small doses frequently will help reduce the likelihood of these and allow you to do more (in time)
• running through parklands and on trails and grass will reduce the impact shock to your body. If you can, avoid concrete, asphalt and hills for your first few weeks
• some days will be tougher than others to get out - energy, time, motivation - but do get out. You'll be glad you did!
• patience and persistence are powerful

And for when you're ready for more...

The smarter starter...

You've realised that to begin, you simply begin.

You've taken stock, and done your homework. You've found inspiration, enlisted support and ensured that success is just out the door...

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

You've got out the door, and you've been going for a week or two. Yet, you have a busy few days ahead. Keep the momentum, and remember...

7. Some is Better than None:

• 5 minutes is better than none - after starting, keep the momentum.
• after starting you'll find you want to continue, and that you can - go at any time
• this helps keep the motivation and inspiration - and by keeping your habit or routine - you keep moving forward
• keep it simple: anyone with a little knowledge can complicate something simple, yet only the wise can simplify something complicated

8. Find a Coach or Mentor, or Training group

• they add the spice of human support, companionship and inspiration to the bland how-to and when-to stuff
• someone who's been there and done/doing that - someone who helps and guide others could help you
• be wary of quick-fixes, secret systems and one-size-fits-all approaches
• consider face-to-face individual or group coaching, or coaching be remote (online, phone)
• ask about their experience and qualifications, and their philosophy and principles - if they can't explain them for you to understand, think twice
• ask to trial a session or two - see how the coach and other runners relate to each other - if in doubt, walk out

Running is often something we do solo, although millions do it. Running with, beside and around others can provide support, motivation and inspiration.

Yet, getting out the door and doing some is better than staying in and doing none.

If the going gets a little tough...

Starting even smarter...

Getting ready to get out the door, huh?

You've taken stock, and done your homework. you've found some inspiration and made your decision - where and when...

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

But what if you have a few doubts? That's common, must do. Try these...

5. Enlist Support

• let family, friends and colleagues know what you're about to do and why
• use but don't hijack social media
• seek and accept support and encouragement, not ridicule and sarcasm
• be wary of your aims and making promises public that may initially be beyond you - you can never start too easily
• an experienced coach or mentor may work better for you than a well intentioned or well-trained friend
• write what you do and how you felt in a training log or, better yet, a journal

6. Build in Success

• start small and slow, and build - aim for more over time, not all the time
• all paces and distances are forward progress - keep moving forward
• you may be best to start with a walking program, then a walk-jog program or walk-run program
• follow each new level for 2-3 weeks
• give muscles, joints, tendons and organs unaccustomed to running time to adapt
• ensure you can talk - if you can't carry on a normal conversation slow down, or walk more
• begin by running for steps, then seconds, then minutes - all before kilometres or miles
• try 2x5=10
• in your first 2 weeks aim to go on 5 (alternate) days for 10minutes each time
• think about doing a little less than you think you can - challenging, yet accomplishable and safe

No one session - whether your first, second, 20th or 200th - will make you fit, and carry you to your goal/s.  Your progress and success will come from the accumulation of sessions over time, week-after week.

Enlisting support and building in success ensure you avoid the 2-week "I can't do it anymore" hurdle...

More starting smarts...

You've realised that to begin, you simply begin.

You've taken stock, and done your homework.

It's now time to make the time, revise those reasons to run, and get ready to get out the the door...

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

3. Be Inspired

• go to popular running tracks or trails, visit an athletics track; watch a race, visit the start and/or finish line; volunteer to help at a race; be crew or support for a runner your know - absorb the energy & excitement
• watch a run-related movie, read a biography; find uplifting music
• discover or draw and display a motivational picture or quote
• consider a 'before' picture - one you can add a weekly or monthly 'after' picture to
• start your own digital library, scrap-book, or journal
• find something that works for you, that pushes your button/s, that floats your boat

4. Make a Decision (when)

• give yourself a date/day, time and location to start - highlight it on oyur calendar
• avoid Mondays; yet every day and any day is the best day to start
• stick to it ... if you can't - go the very next day
• don't confuse can't with won't
• for newbies and old pros alike, getting changed and out the door id often the hardest step
• take a 'no excuses' approach to your first 2 weeks

Now, you're almost there. 

And just in case...

Starting smarts...

To begin, begin.

Get out the door and run: run a few steps, run a few blocks, run a few minutes. It can be that easy.

To start running, start.

And, be smart.

Many are masters at creating distractions, looking for time rather than making time, and making excuses not to rather than making reasons to.

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

1. Take Stock
·  running offers all types of rewards. Often the reasons why people start running aren’t the reasons they continue
·  consider why you want to start running – how you start and, ultimately, continue to come back relate to why you run

·  if you’re over 35, have a family history of ill-health, a current condition or past injury that may impact your running, or you haven’t been active for 10-or-so years, ensure you see your doctor or sports-physician, your physiotherapist, and then an experienced coach or mentor.  Avoid Doctor Google

·  find or buy some loose and comfortable clothing. Don’t worry about looking the part - what you wear doesn’t need to be fashionable, expensive or high-tech
·  ask your physiotherapist or podiatrist about appropriate running shoes for you, or visit a reputable sports-footwear store
 

2. Do Some Homework  (…or not, just get out there!)          

·  running is a simple, very accessible and, for the most part, cheap activity. Getting started shouldn’t be too demanding, yet finding suitable guidelines for you will make the start of your journey more enjoyable
·  read about running – aim for reputable sources. Running magazines can be better choices than the internet
·  ask questions about running. Ask a lot, hear much; yet, trust few
·  contact your State’s health, fitness or athletics bodies. They should be able to point you in the right direction
·  search for a nearby running group(s), coach or mentor – call them, go and have a chat; feel if it may be for you

You've made a choice, a decision to run. It is time to act; time to do; time to run.

Starting smarts will help get you out there...again, and again.

How many steps?

'Courage is only an accumulation of small steps', according to George Konrad. 

Running is an accumulation of many steps. 
So... how many steps does it take to make you a runner?

Only two ... 

(1) choosing to start

(2) acting upon it

1 Key, 3 Tips & 6 Steps to becoming a better, faster runner:

One of the powerful things about running is it's simplicity. The most sophisticated, complicated, scientific, systematic, progressive, varied and expensive training plan and programs are useless if you've misplaced this key...

The Key: run

Tip 1: run

Tip 2: run regularly and consistently

Tip 3: run with good mechanics, technique & form

Step 1: basics are best

Step 2: run

Step 3:  run with good mechanics, technique & form

Step 4: run regularly & consistently

Step 5: run fast, at times

Step 6: recover

Forget the tricks, they can be traps. Basics are best, so do them well. Get out the door, and run.

No level of wishing, hoping and dreaming and goal-setting will ever replace good ol’-fashioned run-training: in the sun, wind, hail and rain; over hills, grass, sand, trail and varied terrain; sometimes slow, sometimes fast, and in between, priority not last; leave the gadgets, forget the numbers, get out there; think, immerse and do - as athletes, as runners.

Remember, better running = better choices.

Here, there, everywhere...

A tourist out for a run around Melbourne's Tan track and I got talking yesterday. As you do. He asked me where to you go to run here?" i shared some obvious locales. I got thinking about it later...

'Tis Not Where You Go To Run, Yet Where The Run Takes You:

It takes me to the middle,
It takes me to the edge;
It takes me places,
Only running can pledge.

It takes me here,
And takes me there,
It takes me many places;
Over here, over there.

It closes doors,
Opens some too;
It leaves some ajar,
As only running can do.

It takes me here,
And takes me there;
It takes me new & old places,
It takes me wherever I dare.

It takes me places past and lost,
Places where I reconnect;
Places I’ve been,
And places I’ve dreamt;
And those unthought of yet.

It takes me here,
And takes me there;
It takes me home,
And everywhere.

It takes me up,
And brings me down;
It brings me closer,
And sometimes far,
Out of town and all-around.

It takes me here,
And takes me there;
Places curious and curiouser,
Heart, legs and mind working;
And places to share.

It takes me places,
I wish to never end;
It takes me places,
Known and shared,
Mysterious, magic and mythic,
The run – a friend.

Why do you run?

I've been running for 30ish years.

Running has taken me many places and helped build many relationships.
It has brought me in touch with myself, the world around me, and in touch with many others.


I know people who have just started running, others who have been running for a long time; some who are serious about running, others who dabble; many who run fast, some who run faster, and a few who run fastest.

We run for different reasons. And, the reasons why we begin running aren't necessarily the reasons why we continue to run.


A while back I asked the athletes I coach - the in2running squad - to write down why they run. And then to summarise each reason into a word.


Here is why they run: 
adventure, nature, sanity, gratitude, balance, clarity, passion, fun, fitness, enjoyment, speed, journey, living, friendship, security, discovery, connection, healing, growth, freedom, release, catharsis, isolation, sanity, challenge,  test self, control,  health, focus,  escape,  play, immersion, happiness, time,  feeling,  aesthetics,   efficiency,  routine, community,  choice,  travel,  improve,  competition, well-being,  change, security,  camaraderie,  find,  means-to-an-end, purpose,  fear , inner-child,  endure-ance,  body,  identity, and confidence...
    
We could explore these and find similarities and commonalities, and themes, and contradictions and paradoxes, yet each runner's reason/s is their own. And theirs alone.

 That is the beauty of running: its accessibility, its individuality, its simplicity, its transference.

 Why do you run?    I've been running so long, I don't know how to stop.