I frequently see apparitions of a past self on my morning runs. A young man in baggy gym shorts, a cotton t-shirt and some nondescript Nikes speeds past me, red in the face and breathing heavy. “New runner,” I think to myself. Sure enough, a few hundred yards away, still in view, they stop running, place their hands on their hips and tilt back their head, gasping for air. This is the image of someone in the throes of becoming a runner.
I was there once. I used to run in loose fitting, cotton boxers, liner-less Umbro soccer shorts and the stiffest pair of $40 ASICS money could buy. I used to wear old t-shirts that filled with sweat and glued themselves to my back, and generic cotton socks that ensured my feet stayed just as moist. I used to check my watch constantly, certain I’d been running for longer than I had, and when I finally hit my distance I’d slam on the brakes, refusing to run one single foot farther than I had to.
Haruki Murakami writes that “if some people have an interest in long-distance running, just leave them be, and they’ll start running on their own.” I agree. The last time I tried telling someone the benefits of running, they replied knowingly that they “hated running.” And they’re right! No one knows what they hate better than themselves.
That said, not all running is equal. I can say for certain that those first few weeks of running – the first few months, even – were nowhere near as pleasant for me as my runs are now. These days, I stop because my legs are tired, not my lungs, a change that probably doubles how much I enjoy the exercise. How many people stop running right on the cusp of truly enjoying it?
So I’d like to modify Murakami’s statement: Do not try to persuade anyone to take up running; but once they’ve started, nurture them like hell.
So here is my advice, for anyone taking up the sport:
1) Keep your expectations low
Early on, it is unlikely you’re going to be running three to four miles, completely uninterrupted. You’re going to want to stop. So stop. Walk the rest of the way. It is far better to walk/run four miles, every other day for a month, than to run four miles hard for three days and then quit. So set your bar low
2) Go easy on yourself
When you do quit on a run, do not read into it. “One swallow does not a summer make.” And one discarded run does not mean it’s time to throw in the towel. Walk the rest of your allotted distance, hold your head high, and get back out there the following day
3) Protect your running time
The biggest risk to developing a running habit? Not being deliberate about setting aside time to run. Even if you decide to walk instead of run, choose a time to go outside, or to get on the treadmill, and stick to it. Mornings are far better for this, because there is nothing that can get in the way of your run. Afternoons and evenings are much harder, because of all the distractions that can pop up
I’ll finish with another Murakamism: “As [running] became a natural habit, I felt less embarrassed about it.” I myself was extremely self-conscious as I panted down the sidewalk in those early months of 2016. My form was awful, I was sure of it. I felt like everyone could see me as a fraud. I was running but wasn’t a runner.
Stick it out for a couple more weeks. The gap to becoming a runner is much shorter than you think.