Author and journalist Scott Douglas knows about the barriers to running. He's been using the sport to help tackle persistent mild depression for more than 20 years and, here, gives three tips to get beginners going.
Go slower than you think you should
Most people think exercise is supposed to hurt and if they are out of breath in two minutes then they are doing it right. That’s a miserable way to go about it. Going too hard too often is very discouraging.
There is going to be, for almost anybody, a four to six week period when you just have to kind of "deal with it", but take my word that at the end of that time something will flip.
You will notice that you’ve got to a graduation point where you have a good baseline of aerobic fitness that allows you to operate at a reasonable, moderate intensity and sustain it in a way that wasn’t possible when you started.
So, psychologically, try to find ways during that initial period that will make it acceptable enough that you are happy to try to repeat it three to four days a week, knowing it should get easier.
Add variety
Find what you like as you’re exploring being a runner and play up those aspects. Maybe you like running in the morning, so find a way to make that happen. Maybe running after work helps you destress. Find the time of day that works best for you.
There’s no rule that says you have to run the same route every day – find the topography and environment you like to run in.
Do whatever you can to nurture the enjoyment of each individual run so that you’re more likely to do it enough to build up fitness.
Run with a friend
Find someone to run with a couple of times each week. Even for us long-time runners, a big challenge is getting out the door. Having a commitment like meeting a friend at a set time and place makes it so much more likely that you’re going to do it that day.
*Scott Douglas has run more than 100,000 miles since taking up the sport in 1979 and worked with coach Pete Pfitzinger and champion marathoner Meb Keflezighi on marathon training books. His latest book is Running Is My Therapy.
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