Training too much and not resting enough zapped me for months. I was exhausted, and my stoke levels for running were at an all-time low. Now I actively do a lot of form drills and strengthening of the hips and glutes to balance out my natural tendency to overpronate.
When I first started running, I tried to PR [run a personal record] every time I stepped out the door and do speed work on the treadmill as often as possible. It worked great for a couple of weeks—until I got a stress fracture. When I tried to keep running with my weak hips, I eventually ended up with a stress fracture in my back. On top of good form, strength training is crucial.
I only bought one pair of sneakers to train for my first marathon, thinking their shape deteriorated based on how long you owned them, not how many miles you run in them. On my final mile training run, I had so much swelling and pain in my feet I had to stop.
I then had a choice: to run the marathon on dead shoes or buy brand new ones. I opted for new shoes, but next time I train for a marathon, I will have a couple of shoes in rotation! When I found myself hobbling at a minute per mile slog, I still refused to stop. I ran a military-style race and brought a goo packet along for fuel. It exploded when I opened it mid-race, which made everything sticky and smelling like a sour apple for five miles.
I ignored it for a month until I realized I was having a hard time putting weight on my right leg. I finally went to a doctor and found out I had an IT band issue. It took four months of weekly physical therapy to heal. I put a damper on my training, and it ended up taking longer to heal. I bought minimalist shoes without knowing what minimalist even was; I just knew people liked the shoes. What happened? You guessed it: I ended up injured. Music helps set the pace of your run and makes it more enjoyable.
For every race or tough run, I learned I need to update my playlist so I can look forward to new songs that help push me to the finish. If you are unfit, walking can be sufficient training to raise your fitness level. First, check you can to walk 2 miles 3. If you can't walk 2 miles in 30 minutes, focus on walking and building up to that pace. You should build up to walking at that pace over a few minutes as a Warmup.
So, once you've reached the point of walking 2 miles in 30 minutes or verified you can do it , introduce the running gradually. Start off with two one minute runs in the 30 minutes; walk 14, run 1, walk 14, run 1.
As that ratio of running to walking becomes comfortable, gradually shift from walking to running. If you prefer to extend your overall distance rather than dropping the last few minutes of walk, see the longer plan below. Note that there are many benefits to taking Walking Breaks , so it's not critical you aim to run continuously. Another option is to keep taking short walking breaks and focus on building up the distance. The pace of your running needs to be fast enough to be smooth and efficient.
Running is defined as both feet leaving the ground at the same time. Kastor says a new runner can shoot for 12 to 13 minute pace per mile as a good range to start off with, with walk breaks structured in. Start with a 3-minute run, then walk for 1 minute to recover. This will help you keep your breathing in check and heart rate up. Continue this pattern for the time you allotted to run. Do this for a week or two until it feels comfortable.
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