Running for Non-Runners
Do you get bored of running but still want to run? Do you injure easily, but still want to run? Do you get out of breath easily but still want to run? Listen to this.
Sometime pushing myself to just keep running does not work (asthma, tendinitis, boredom). So I developed short workouts within my long workout to encourage a full length regime. This is how it generally goes:
Start at 3 mph, every 30 seconds, increase speed by .10 mph (15 minutes) Start at 8 mph and run for 30 secs, then walk for 1 min, repeat (15 minutes) Start at 3.5 mph, every 30 seconds, increase speed by .10 mph (15 minutes) Start at 5 mph, hold speed (15 minutes) The above is more than enough an averages about 4.7 mph, though I might change it along the way and do more or less. I often finish off with a walk between 3-3.5 mph to get to 5 miles total. 5 miles a day is a lot (for real!). It would be fair to just do this particular workout every other day (3 times a week).
For beginners, or those just looking for something new/different. I would recommend doing these in 15 minute sets with breaks in between for stretching and moderate calisthenics. I would also recommend that you just do 30 minutes total running time every day before pushing yourself to do more (I’ve been running for a long time and will often do 8-10 mile runs). For those who are still uncomfortable running, especially on a treadmill, interval training as described in my second set is perfect! Even if you decide your max speed can only be a jog for now and that walking needs to be a bit longer, as long as you are moving and slowly training your body to run, you will be successful.