I began my running habit in 2018 and wasn’t excited about it, particularly after several previous failed attempts at becoming a runner. But this time I persisted and I currently run three days per week, three slow miles each run. I run to stay alive: it’s a healthy habit that provides physical and mental benefits and it’s a flexible way to get exercise.
In truth, I now love my running habit and look forward to it. This is a tactical overview of how I started running, the tools I use, and how I established a routine that seemed to stick.
Why I run (instead of exercising other ways)
The greatest benefit of running is the flexibility. You can do it anytime, anywhere. At the start of the day, at the end of the day. In a hotel gym. On a cruise ship. It requires no equipment. As long as you have some tennis shoes, you can get started.
Previously, I’ve done an outdoor bootcamp and gym-based group exercise classes. I enjoyed the structure because I didn’t have to think about what to do. I just showed up and did the routine. I don’t trust myself to join a gym and develop a workout routine, count reps, etc. I don’t care to research it all.
Once I had kids, it became more difficult to find classes that fit my schedule. Running helped fill those gaps.
How I started running
I started on July 1, 2018.
I used RunKeeper, a run tracking app, on my iPhone and created a custom run: a 5 minute warm up (walking), five intervals of two minutes running followed by two minutes walking, and a 5 minute cool down. Overall, it was 10 minutes of running and 20 minutes of walking.
I wasn’t shooting for a particular distance or pace. And describing what I was doing as “running” may be generous. I was moving at a barely passable jogging pace during the running intervals.
The goal at this point wasn’t the run, it was establishing the routine. I wanted to get myself outside three times per week at predetermined times, with tennis shoes on, doing something that loosely resembled running.
After about two weeks I had my reluctant routine established and wanted more structure, so I turned to a beginner’s program called Couch to 5K.
Understanding Couch to 5K (C25K)
A 5K is 3.1 miles, a common distance for fun runs and charity races.
Couch to 5K is a nine-week program where you run three days per week at specific run/walk intervals to build up to a 30 minute run. It’s designed for people with no prior running experience.
The program uses time instead of distance. It tells you to run for two minutes then walk for two minutes, rather than run for a half mile. In that sense, C25K is a bit of a misnomer because it builds you up to 30 minutes, which may or may not be 3.1 miles based on your pace. If you’re like me and it takes longer than 30 minutes to hit 3.1 miles, you’ll have the motivation by the end to keep going past 30 minutes.
C25K was created in the mid-90s and there are tons of free resources online. The NHS in the UK has a dedicated app. You can find the full program at c25k.com.
Week 1 looks like this:
- 5 minute warm up (walk)
- Alternate: 60 seconds jogging, 90 seconds walking (8 times)
- 5 minute cool down (walk)
You do this three times in your first week, with at least one day off between each run.
How to run
To avoid overthinking:
- Put on shorts, a t-shirt (or layers if it’s cold), and whatever tennis shoes you have. Don’t buy new shoes to get started. Start with what you have.
- Run slowly. You want to run at a “conversational pace,” meaning you could carry on a conversation without getting winded. You should be slightly embarrassed by how slowly you’re running.
- If something hurts, stop. Don’t push through. See a doctor if you need to.
- Download a run tracking app. I recommend RunKeeper or Strava. Hold the phone in your hand to start. If you stick with it, you can reward yourself with an armband or Apple Watch later.
- Listen to music or podcasts with whatever headphones you have.
That’s it.
My tips for completing Couch to 5K
Establish the right routine
Run on the same days, at the same time. I did Monday, Wednesday, Friday at 6am. This helps form the habit. Decide when you’re running ahead of time. Don’t run “when you feel like it” because if you’re like me and hate running, you’ll never feel like it.
Never run on back-to-back days. Take at least one day off between runs and two days off between weeks. This helps you avoid injury.
Set up your intervals
You need a trigger to tell you when to start running and stop running. Don’t rely on watching the clock. There are plenty of free apps for C25K that give you verbal cues.
Run slowly
I’ll say it again because this was one of my biggest mistakes in previous attempts. You should be able to talk while you’re running. You should only be minimally winded after a running interval. Run slowly. Be embarrassed by your pace. When you establish the habit and are in better shape, you can speed up.
Remove blockers
Do everything in your power to remove anything that will stop you from getting out the door at your predefined time.
If you’re using an app where you need to input the intervals yourself, do that the night before. Make sure your music playlist is ready or you have a podcast queued up. Get your running clothes out and have your shoes ready.
Since I was running in the morning, each evening I would set up my intervals, get my running clothes out, and place my shoes and headphones by the front door. After a few weeks it became automatic. I would stumble out of bed and be out the door before I was completely awake.
Give yourself the visual trigger
Print the Couch to 5K visual guide. When you complete a week, check it off. Even if you don’t hit all of the intervals that day, give yourself a check mark. I placed this chart inside my closet and triumphantly checked the box after each run.
When you miss a run or can’t complete an interval
Don’t be hard on yourself. This is guaranteed to happen.
If you miss a run because of weather, try running the next day. This might force you to break the “never run on back-to-back days” rule. Or you can skip that day. If your next scheduled run goes fine, don’t worry about it.
If you fail a run (don’t complete all the running intervals), move onto the next one on the regularly scheduled day. Some days your legs just feel stuck in the mud. Or you didn’t sleep well. Or you ate something heavy.
If you fail a week (two or more days where you can’t complete the intervals), either repeat the week or go back a week. There’s no shame in it. I’ve done it.
My first injury and what I do now
My first run was Sunday, July 1. I made it through and felt good about myself. I took a day to rest and did a second successful run on Tuesday evening. Two runs in! I was riding high.
Then I made a poor decision. The next morning I ran again. I took on too much too soon and at the end of my run my right knee hurt. A lot. I stretched throughout the day but I was limping a bit the next couple of days.
The pain went away, but I now do two things:
- I very rarely run on consecutive days. I give my legs a break.
- If I feel any pain, I stop running. I’ve stopped at 2.8 miles on a 3 mile run. Once on another 3 mile run where I was running “out and back” for 1.5 miles, I had some knee pain at the halfway point. I turned around and walked the 1.5 miles home.
This is critical when you’re trying to create a running habit. Don’t push yourself through pain. It’s going to take time for your knees and legs to build up strength. If you want to repeat a week, do it without guilt.
If any pain lingers, see a doctor.
What to listen to while running
It took me some time to dial this in. Initially I did music. Then I experimented with podcasts and audiobooks. For me, a really good, engaging podcast makes me forget that I’m running (which is good, because I hate running). And because I only listen to podcasts while running, it gives me something to look forward to.
I got really into Dan Carlin’s Hardcore History, particularly the Blueprint for Armageddon series (six episodes of three hours or more each). As I got through C25K and started trying to lengthen my runs toward 10K distance, Dan Carlin made it easy.
The key is to experiment. What makes you forget that you’re running?
How I track my runs
I used RunKeeper and created a custom run with the proper intervals for each day. I set up the custom run the night before so there was less burden in the morning. I ran with my iPhone and listened to the interval cues through headphones.
There are a few apps specifically for C25K, and Strava is another popular option. Currently, I use the fitness tracking app on the Apple Watch. Just pick something and start.
One thing: most apps have a feature to pause your run. Don’t bother with it. If you need to stop because you hit a traffic light, don’t stress about getting the perfect measurement.
What was most motivating for me was paper. Printing out a C25K checklist, later building a simple Google Doc for my running plan, putting it on a wall and checking it off.
The technology I run with
I started with an iPhone and wired headphones. I told myself after 10 runs (roughly three weeks), if I kept with the routine, I’d buy myself AirPods. I did.
Next, I told myself if I kept the habit for a minimum of 3 months I’d get an Apple Watch. I did.
This is completely unnecessary. Run with what you have. But for me it was great to have little rewards for hitting milestones. And now I rely on my Apple Watch and AirPod Pros for every run.
Running shoes
The nice part about running is that you don’t need fancy equipment. If you have tennis shoes that aren’t falling apart, that will work fine to get started. Don’t fall into the trap of thinking you need the right gear before you can begin.
I ran with whatever shoes I had for the first six months. After developing the habit, I went to a running store where someone watched how I walked and recommended the right shoes. I spent about $60.
Over time I found I like the Brooks Launch and I order a new pair every year or so.
When it’s cold
I run in New Orleans, which isn’t typically cold. But 40 or 50 degree weather with our humidity is brutal. I wear a beanie, a long sleeve shirt (sometimes two), yoga pants, and gloves.
I will skip a run if it’s brutally cold and I won’t feel guilty about it. Sometimes I’ll get out there, run a mile, and head back home. I feel good about that.
By the way, coming home and having a hot cup of coffee after a cold run (even if it’s just a mile) is an incredible feeling. I think I love running in the cold just for that.
How far I run
I can’t overstate how much I hate running. I’m doing it for the health benefits. Mostly, I run roughly 3 miles, 3 days per week. I’ll train up for a 10K (6.2 miles) occasionally.
I have no desire to run further than that. Training for a marathon (26.2 miles) or even a half marathon (13.1 miles) doesn’t appeal to me. People say once you start running you’ll feel “called” to longer distances. That hasn’t happened for me. If it does for you, great. Answer the call. But I’m telling you this so you don’t feel guilty about not running long distances.
Pace doesn’t matter (at least not yet)
Running pace is typically the number of minutes and seconds it takes to run a mile. Real runners track their pace carefully and train toward beating their personal records.
When you’re starting, don’t look at your pace. A little secret: I’m 5+ years into this and still don’t care about my pace. I’m running to stay alive, not to be fast. But if you establish a habit and want to get faster, that’s great.