Since self-isolation started in Vermont, it has been important for both me and my partner to get outside and alone every day, in order to keep sane. With 4 boys in the house, all doing online school now, it is easy for cabin fever to set in. (Read about how we were doing after our first week here). For me, it means I am running more than usual – and when I am out running, there are SO MANY people out biking, walking, running, and being active while still socially distancing.
It is one of the bright spots in this situation for me. As someone whose entire career is based on making people healthier, happier, stronger and fitter, it makes me so glad to see these healthy habits being formed. I have also seen quite a few people who are walking, but incorporating segments of running as they go. Since being outside to exercise is one of the few ways we can get out of our isolation bubbles, it makes sense that there is a rise in the number of people who are taking up, or thinking about starting running.
So, how does one go about starting to run? This is a topic I have written about a lot – you can check out some of my beginner runner posts here:
Beginner Running Tips – Just Run Series
7 (MORE!) FAQ’s for Beginner Runners
12 Mistakes Beginner Runners Make (and how to fix them!)
In this strange situation we find ourselves in, when we may not have extra money to spare for running gear (furlough is a common word these days) and when we are all under a LOT of stress, it’s important to be kind to yourself. Give yourself grace, and remember you are taking up running for stress relief, not to add a new stressor to your life. Here are four ways you can start running and make it a bright spot in your day, rather than something to fixate on and obsess over.
Start with Walk/Run Intervals
Whenever you are starting anything new, you’re never going to jump right in and expect to be at the same level as someone who has been doing it for years. Yet a lot of the time, new runners think they can just leave their house, start running, and go without stopping for 30 minutes or more. When you’ve been a runner for a while, your muscles have adapted to the exercise. Your cardiovascular system has adapted. Your strength and endurance have increased. But you have to build those up incrementally.
If you’re already walking regularly, a great first run would look something like this:
- 5 minutes walking warm up
- 1 minute running/2 minutes walking x 5
- 5 minutes walking cool down
If you feel good and well-recovered the day after attempting this, then wait one more day and try it again, this time maybe 2 minutes running and 3 minutes walking, 4 times. The idea is to give your body time to adapt to running, with walking breaks and not too much running all at once. If you’re interested in a running plan, you can email me at finefitday@gmail.com to discuss!
Don’t Sweat the Details
So…those running segments? Don’t worry about how fast they are. Don’t worry about pace, or distance, or any of those details that runners often discuss. If you’re new to running, your job is just to build up endurance and strength slowly, until you can get to 20 minutes of non-stop running. And even then, pace and mileage should not be your focus! There’s a reason beginner running programs are usually based on time spent running, rather than mileage – the time spent on your feet, running, is what is helping you become a better runner.
Don’t Forget to Breathe
When you’re new to running, the faster speed and the harder effort means your cardiovascular system is taxed in a new way. Even if you are used to walking, for example, don’t be surprised if you find yourself gasping for air after a couple of minutes running. First, go back to not worrying about pace. This means that when you start a running interval, it shouldn’t be an all-out sprint. Just find a pace and a cadence with your feet that you feel like you can maintain for a pretty long period of time (even if you’re starting with 1 minute intervals).
Whatever speed you pick for your running segments, you should be able to pace your breath with your cadence (cadence is the rate at which your feet are hitting the ground). Try a breath in for two foot strikes, and a breath out for one foot strike. Experiment with it a little, to find a good zone for yourself, so that you naturally start to breathe in a way that matches your running.
Focus on the Good
Most importantly, remember that you want running to be a bright spot in your day. Pick a time of day you feel comfortable exercising – so if you’re not a morning person, maybe first thing in the morning will not work for you. Choose somewhere to run that will be enjoyable for you – a road with a nice view, or a park that brings you peace. (Just remember you want to run somewhere you can maintain the 6ft of social distancing space when you encounter other people). Focus on the feeling of the sunshine, the fresh air, the sounds around you – or your favorite music, if you prefer to run with music – and make this time you’re spending on a new, healthy routine something you look forward to.
If you’re starting out as a new runner during this crazy time, I hope it brings you the joy and peace it brings me, and many other runners. Remember, even when you’re outside, exercising by yourself, we are all #alonetogether. Hang in there. 
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