HOW TO START RUNNING *and actually ENJOY IT*: from someone who used to HATE it
Summary
TLDRIn this fitness video, Emily shares her journey from despising running to training for a half marathon, emphasizing the importance of consistency and mental discipline. She offers practical advice for beginners, such as starting with short runs, incorporating walk breaks, and gradually increasing mileage. Emily suggests using music or podcasts for motivation, investing in quality running shoes, and finding the joy in running to maintain a positive relationship with the activity. She also recommends rewarding oneself after runs to stay motivated.
Takeaways
- 🏃♀️ Start with the mindset that running is challenging but rewarding, and it's okay to hate it initially.
- 🚦 Consistency is key in building stamina and improving running ability; aim for 3-4 runs per week.
- 🌟 Push yourself during each run, even if it's just a little, to continually challenge and improve.
- 🎯 Set a goal for your weekly mileage and gradually increase it to build endurance.
- 👟 Invest in quality running shoes that suit your foot type and running style to prevent injuries.
- 🎧 Use music or podcasts to make runs more enjoyable and to help pass the time during longer runs.
- 🏞️ Prefer running outdoors to take advantage of natural scenery and avoid the boredom of a treadmill.
- 🏅 Consider signing up for a race to set a specific goal and to motivate consistent training.
- 👚 Wearing cute or comfortable running clothes can boost motivation and make running feel more enjoyable.
- ☕ Reward yourself with something you enjoy after a run, but ensure it aligns with your fitness goals.
Q & A
What is the main topic of Emily's video?
-The main topic of Emily's video is about how to start running and her personal journey with running, including tips and tricks for beginners.
What is Emily's current running goal?
-Emily's current running goal is to train for and complete a half marathon.
How does Emily feel about running at the beginning of her fitness journey?
-At the beginning of her fitness journey, Emily had a negative relationship with running, finding it scary, unmotivating, and something she did not enjoy.
What was Emily's initial running ability when she started her fitness journey?
-Initially, Emily could not run a mile non-stop and was one of the slowest in her class during PE.
How did Emily's attitude towards running change over time?
-Over time, Emily's attitude towards running changed from despising it to loving it, as she saw it as a form of cardio that her body reacted well to and helped her lean out.
What is Emily's advice for those who struggle with running at the beginning?
-Emily advises beginners to accept that they might not like running at first but to stay consistent, as she believes that with time and consistency, they will start to enjoy it.
What is the recommended running frequency for beginners according to Emily?
-Emily recommends running three to four times a week for beginners to build stamina and stay consistent.
How does Emily suggest improving running mileage or times?
-Emily suggests improving running mileage or times by incorporating intervals, varying between short, medium, and long runs, and gradually increasing the distance or time of the intervals.
Why does Emily emphasize the importance of having good running shoes?
-Emily emphasizes the importance of having good running shoes to prevent injury and ensure comfort during runs, as poor footwear can lead to physical pain and hinder progress.
What is Emily's opinion on running outside versus using a treadmill?
-Emily recommends running outside as it is more entertaining, enjoyable, and provides a change of scenery compared to running on a treadmill, which she finds discouraging.
How does Emily suggest maintaining a positive relationship with running?
-Emily suggests maintaining a positive relationship with running by not seeing it as a punishment or chore, but as a choice and a privilege, and by rewarding oneself for achievements in running.
Outlines
🏃♀️ Introduction to Running Journey
Emily, the host of the channel, greets viewers and shares her personal running journey. She admits to initially struggling to run a mile but has since progressed to training for a half marathon. She emphasizes the importance of consistency and mental strength in running, highlighting her current goal to run four and a half miles non-stop. Emily shares her experience of pushing through discomfort during her run, drawing motivation from the idea of transforming oneself under pressure, likening it to creating a diamond.
🚦 Overcoming Initial Challenges
Emily discusses her history with running, admitting to having a poor relationship with it in the past. She describes her initial difficulties and how she transitioned from despising running to using it as a form of cardio for weight loss. She shares her journey of improvement, culminating in running 10 miles non-stop, and the emotional and physical satisfaction it brought her. However, she also confesses to a period in 2022 where she lost motivation and could only manage short runs, setting the stage for her renewed goal to run a half marathon in 2023.
📈 Strategies for Running Improvement
Emily offers advice for beginners looking to start running, emphasizing the importance of consistency and gradual progress. She suggests a routine of three to four runs per week, including a mix of short, medium, and long runs, and recommends using intervals to build stamina. She also stresses the mental aspect of running, encouraging new runners to view the activity as a challenge to overcome rather than a dreaded task. Emily shares her personal strategy of alternating between running and walking to manage her runs effectively.
🎉 Maintaining a Positive Running Relationship
In the final paragraph, Emily discusses the importance of maintaining a positive relationship with running. She advises against viewing running as a punishment and instead encourages seeing it as a privilege and a form of freedom. She shares her own transformation in perspective from using running as a means to an end for weight loss to appreciating it for the movement and the capabilities it reveals. Emily concludes with a personal anecdote about rewarding herself with a Starbucks drink after a successful run, highlighting the importance of positive reinforcement that aligns with one's goals.
Mindmap
Keywords
💡Running
💡Half Marathon
💡Consistency
💡Mile
💡Mental Discipline
💡Endorphins
💡Intervals
💡Rewards
💡Stamina
💡Pace
💡Treadmill
Highlights
Introduction to Emily's channel and her personal running journey.
Emily's current training goal for a half marathon.
The importance of pushing yourself during runs to improve.
Mental push required for long-distance running and the value of discomfort.
Emily's return from a challenging four and a half mile run.
Tips and tricks for starting and maintaining a running routine.
Emily's history of despising running and her initial struggles.
The transition from hating to loving running and the role of consistency.
The physical and mental discipline required for running.
Strategies for improving mileage and times through interval training.
The significance of quality running shoes for injury prevention.
The motivational impact of wearing cute running clothes.
Advantages of running outside over using a treadmill.
Using music or podcasts to entertain and motivate during runs.
The benefits of signing up for a race to improve running.
The importance of keeping a positive relationship with running.
Seeing running as a privilege and not a punishment.
Emily's personal reward system after a run.
Final thoughts on the value of running and the sense of achievement.
Transcripts
hello hello welcome to my channel my
name is Emily if you're new here if
you're not welcome back and today we're
talking all about how to start running
before we get into the video I'm gonna
go on my own run and then I'm gonna come
back and talk to you guys but for those
of you who don't know I am working on
running a half marathon I originally
started not even being able to run a
mile and then I worked my way up to 10
miles now I'm currently training for a
half marathon so today on my running
plan we have a four and a half mile run
scheduled so I'm gonna go do that and
then I will talk to you guys all about
running in a second
okay we're four miles in
I'm feeling tired
but I'm not like at the point where I
can't keep going
and I know this I don't want to keep
going but this is the point where I'll
talk about later you have to push
yourself
a little bit every single time so my
last long run
I did four miles this long run I do four
and a half
I'm literally dying it's hot I'm sweaty
my feet are starting to hurt but we're
pushing because I know I can and the
only way
to improve is to get uncomfortable
and to just keep working with running
and the thing that's how challenging
about running
is that
it's a mental push forever like I've
been running for 40 minutes and I've
been mentally pushing myself
for that entire 40. it's not like
a quick one and done thing you have to
keep going and I just heard the quote on
my podcast pressure creates diamonds in
this case
you're the diamond
put yourself under some pressure
I'm back for my run I just got back so
I'm super sweaty so I apologize in
advance for how I look but I completed
the four and a half miles I did it
non-stop which is my goal
and I won't lie it was hard there were
times I wanted to give up but in those
times I pushed myself kept going changed
up the podcast I was listening to these
are all things that we're going to talk
about later but I just wanted to tell
you what I did in the moment because now
I'm here my run is complete and I feel
the achievement of doing it non-stop
that's all stuff that we're going to
talk about later I have a bunch of tips
and tricks that I wrote down about how
to start running and how to stay
consistent with it so we're just gonna
go through it talk it out but before we
do that I want to give you guys a
background because if you haven't
watched my fitness journey video already
I definitely recommend that you do that
because you can get a better sense of
where I've come from in all forms of
fitness and my body and how I changed it
and my diet switches and all of that but
I don't think I've ever really gotten to
depth in my history of running so let's
talk about it I was the kid in PE who
would dread the mile I could never run
it non-stop I was probably one of the
slowest in my class and I would do
anything to get out of the mile I hated
it like I would fake being sick on
Fridays just to skip Friday run day so
I'm coming from a history of just
despising it I had the worst
relationship with running and honestly
all Fitness when I started my fitness
journey in 2020 I obviously could not
run it was just very scary to me very
unmotivating just not something that I
enjoyed at all but it is a form of
cardio and I noticed that my body really
reacted to it and of course I was
switching up my diet as well but running
I noticed that my body really reacts
well to it and leans me out so I decided
to start running and yes I did start
with using running as my form of cardio
as a goal to lose weight not as a
punishment but I did see it as a workout
that would get me to my dream body which
we're going to talk about in a little
bit and I couldn't run a mile non-stop I
still couldn't obviously I was starting
from a place of no experience but over
time I just stayed consistent and
eventually in 2021 so it took me about a
year I ran 10 miles non-stop which was
the farthest I ever ran and it felt
amazing this was a point in my life
where I was in love with running I would
go and run if I was sad mad just
confused like running was my way of
coping and I loved it I looked forward
to my runs and it was a great place to
be then I don't know what happened but
in 2022 I just really stopped running
like I lost all my motivation it just
wasn't a priority anymore and I started
lifting a lot more and I kept consistent
with it so I would kind of have
maintenance runs I would do like two
miles here and there but I really lost
progress and I couldn't run more than
seven miles which you think is still a
lot which it is but I wasn't at the
point where it used to be where I could
run 10 miles and I definitely didn't
enjoy it that was a big thing I used to
be at a place where I loved running it
was basically where I found peace and it
got to a point where I was not looking
forward to my runs I would so much
rather lift it was more of like ugh I
have to do this it was very much a chore
it's been a goal of mine since I ran 10
miles because it's so close to half
marathon to run a half marathon so my
2022 goal for myself was to run a half
marathon and then obviously I didn't
complete it so now we're in 2023 I put
that on my New Year's goal again and I'm
hoping that in the process of working my
way up to a half marathon I fall in love
with running again and I will say it's
getting easier and I am looking forward
to it more so that's my history with
running and kind of where we're at now
where my goals are with running all of
that so let's get in to how to start
running for beginners okay so if you're
someone who's already kind of started
running and you enjoy it that's
completely different but right now we're
talking about the people like myself in
the past who hate running because I feel
you I've been you and we're gonna get
you past that the first thing we're just
gonna state it sucks running sucks most
people starting running you're gonna
hate it and that's the hard Truth for
most people it's not one of those
workouts that you just do and you fall
in love it's one of the ones that you
dread and that's okay but you have to
accept that you're not gonna like it at
first but I can confidently tell you if
you stick with it you will fall in love
with it and you will start enjoying it
so don't be discouraged if you don't
like it the first time the key to
starting it all upping your mileage is
just getting out there even if you can't
run non-stop for three minutes run
non-stop for one minute but you have to
stay consistent because I think
something that can be super discouraging
about running is if you can't run very
far non-stop you feel like you have to
stop there when that's not the case if
you can only run non-stop for five
minutes go for 10 minutes but take a
walk break there is nothing wrong with
walk breaks but you just have to push
yourself to get out there set a goal for
how many times you want to run in that
week and run that many times it really
is all about about consistency because
it's all about building stamina and it's
also mental discipline so you just have
to be consistent get yourself out there
I would recommend running three to four
times a week and just stay consistent
keep pushing because every single time
that you go out you will get better and
you will make progress this is another
thing I do want to mention even when you
feel like you're not making progress you
are making progress because there are
days where one mile feels super easy and
there's going to be days where one mile
is super hard but either way if you push
yourself through that mile you're making
progress because running is so much
about your mental discipline as well as
your physical discipline to just keep
going going back to the relationship you
have with running like I said you're
probably gonna hate it at first you
might be coming from a place where you
already do hate it but if you stay
consistent I promise you're going to
start falling in love with it because
what you hate is the feeling of not
being able to move your body you feel
like you're not fit enough it's just
very discouraging when you can't run a
mile non-stop but the love starts coming
when all of a sudden you can run a mile
Non-Stop and then you're gonna hit two
miles Non-Stop and there is truly no
form of like validation and this sense
of achievement that anything can give to
you other than running like hitting a PR
when you lift weights is completely
different than hitting a PR for a
certain speed or a certain distance when
running and also the endorphins and
dopamine released after run is unlike
any other workout so as you start
building up your stamina and hitting
these achievements you're gonna start
falling in love with it and it's going
to get addicting so you're going to hate
it at first but I promise you if you
stay consistent you're gonna fall in
love with it so now we're going to talk
about the strategies to improving your
mileage or your times and just how to
get better at running at least for me I
started running I would say three to
four times a week and you don't have to
push yourself every single time so you
shouldn't be pushing yourself to go as
far as you can every day I would
recommend doing a shorter run a medium
run and then one long run every single
week Monday could be your short run
Wednesday could be your medium run and
then Saturday could be your long run if
that's the day that you have more time
to do so at least for me what worked is
pushing myself in intervals so you could
either go for distance or time so if you
can only run half a mile non-stop go for
a mile but run half a mile take a little
walk break run another half a mile and
then on your long runs maybe try to go
0.75 Non-Stop and then take a walk break
and do another 0.75 you could do these
intervals as big or as small as you need
if you can only run 0.1 non-stop do that
point one take a little walk break and
do another point one and then slowly
slowly push yourself up that mileage now
the next time run 0.15 Non-Stop and as
you get more consistent and you build up
your stamina you can increase those
intervals same thing for time some
people choose to go for distance I would
say I'm definitely more of a distance
person but especially if you're very
scheduled like you only have time to run
for 30 minutes and you know you can run
for 10 minutes on stop run those 10
minutes take a little walk break run
another 10 and then as you move on maybe
now you're doing 15 non-stop with a rest
break and then another 15. so there's no
harm in taking walks and intervals are
really great because not only are they a
great way to track progress because one
day you can maybe run half a mile and
then in a week you're running a mile
non-stop but they're also just good ways
to stay consistent and push yourself so
I would always recommend intervals and I
would say running three times a week
short medium and long is the ideal way
to start but also whatever works for you
if you only have time to run once a week
twice a week that's all gonna work
you're still gonna make progress it
might just be a little bit slower make
sure that you have good shoes you don't
want to hurt yourself and and if your
feet are hurting during your run like
you're setting yourself up for failure
basically and it's normal to be a little
bit sore you're gonna feel tired on your
runs but you shouldn't be having like
physical pain so before you start
running make sure that you have quality
running shoes and running shoes can be
really expensive so I'm not saying go
spend 200 on shoes but just make sure
that they are quality shoes Nike has
great running shoes
hokas on clouds Asics no shade to Asics
I had them they didn't work for me do
what you want with that information but
I really like my hokas and it's so
individual everyone's feet are so
different there are shoes for stability
there are shoes more cushion less
cushion like you have to just figure out
what works for you but just make sure
you have a pair of quality running shoes
and this is just like a fun little extra
tip make sure you have like cute running
clothes because if you feel cute in your
clothes when you're running you're gonna
feel way more motivated I'm a very
neutral person as you can see so I'm my
running gear is a lot more neutral but I
also have some like bright colors and on
days where I'm feeling a little bit less
motivated or I need a little spark of
Happiness the bright colors when I'm
running outside just makes all the
difference and that's another thing
running on a treadmill is probably one
of the most discouraging things that you
will ever do so I recommend someone
who's trying to start running you should
start outside go get into nature feel
the sun on your body not when it's too
hot don't run in like the middle of the
day also setting yourself up for failure
you don't want to be like dripping in
sweat if you live somewhere where it's
hot and I understand that there are
people who live say In Minnesota where
it's like snowing and you can't run
outside but if you are able to run
outside I recommend running outside
because it's going to be so much more
entertaining so much more fun you're
gonna see people get outside it's just
gonna feel so much better than running
on a treadmill where you literally feel
like you're going nowhere for like an
hour so definitely run outside if you
are able to another big thing is find
something that entertains to you that's
why I like to run outside because like
you can look around because running can
get boring especially if you're running
alone listen to music or podcast I would
say for my shorter runs I'm definitely
more of a music person when I need just
like 10 minutes of a burst of motivation
high energy stuff like that but when I
do my longer runs like I'm running for
40 minutes non-stop I just throw on a 40
minute podcast because then not only are
you exercising and working your body but
you're also working your mind and you
can gain a lot of knowledgeable
information through podcasts or if you
just want to be entertained there's like
criminal podcasts where it's all about
like solving Mysteries and stuff just
find something that entertains you and
do that because you want to make your
run as enjoyable and entertaining as
possible because sometimes there are
times where your body feels fine and you
know you can keep going but your brain
is just so bored of the activity that
you just want to stop so definitely try
listening to music or podcasts another
good way to really like kick start your
running is to sign up for a race there's
a lot of different ways to approach it
and you could definitely do it in like a
slower way where you're kind of just
figuring it out and running around doing
whatever but if you are someone who
really wants to improve their running
and push themselves you could sign up
for a race that's say in four months
because then that really holds you
accountable and you obviously want to be
successful in the race so it's going to
be a lot easier for you to stick to your
running plan when you have this big
event in your future you could also sign
up for a race with people then you can
train with them and run together
personally I don't really like running
with people that's just my own choice I
enjoy running alone because it gives me
a time to like be with my thoughts and
it clears my head but I know a lot of
people enjoy running with people because
it gives you someone to have a
conversation with and again it's another
form of entertainment it's all about
making you run as enjoyable as possible
so you could sign up with a race for
someone or you could just go on runs
with someone find someone who's down to
get moving with you because if you are
someone who likes to talk that will make
running so much easier if you have
someone to talk to the last tip that I
have when it comes to running is keep
your relationship with running positive
and don't see it as a punishment because
running is a form of cardio and a lot of
people see cardio as a way just to lose
weight or get to their goal body but
then it starts to feel like a chore when
running it should not seem like a chore
running is a choice and my biggest tip
to you if you take anything away from
this video is to see running as a
privilege there are so many people who
unfortunately are not able to run
whatever it is if you are someone who is
able to run that is a privilege and feel
the movement like running is an amazing
way to move your body and once you push
past the point of like feeling tired you
feel so free just moving your body and
running like sprinting it's just freeing
anything like that if you want to do
cardio and you just want to lose weight
and you have to get your cardio in you
could do the stairs you could do hits
you could go on a walk you don't have to
run as your cardio but if you want to
improve your running that's for you no
one else and you should see it as a
choice a privilege and an amazing form
of movement and freedom of your body
even though I started running with the
goal of losing weight and stuff like
that I wish that I could go back and
undo that because I only really started
to fall in love with running once I had
already lost a lot of weight so I wish I
could go back until my past self not to
see running as a way to lose weight or
part of like my workouts that I have to
do to lose weight stuff like that I wish
that I could go back and just tell her
to enjoy the movement feel the movement
and appreciate what my body is capable
of doing and see how far I can push my
body not in a physical aspect like how I
look but in a physical aspect of what
I'm capable of that's how I'm gonna end
off this video if you are someone who
wants to get into running don't see it
as a punishment don't see it as a chore
it is a choice and a privilege and and
you should experiment with seeing what
your body is capable of because when you
get to the point where you can say I can
run a mile non-stop I can run two miles
non-stop I can run 10 miles non-stop
that is crazy and you are going to feel
so proud of yourself so achieved so
motivated to keep pushing yourself
because running is truly something that
not everyone can do and it takes a lot
of mental and physical discipline but
once you stay consistent and push
yourself it is so so so worth it so with
that I hope that you guys enjoyed
today's video make sure to like And
subscribe because it helps me so much
follow my other social media platforms
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what you see here you will definitely
like those it's a little bit later I
just got ready for the day but I wanted
to pick up my camera to show you guys
how I reward myself for my runs I just
treated myself to a cup of coffee from
Starbucks because I forget if I
mentioned this or not but one of the
best ways to motivate yourself when it
comes to running is to reward yourself
reward yourself for getting out there
for pushing yourself for staying
consistent and doing the thing when it
comes to rewards about Fitness it's
important not to reward yourself with
things that you are trying to undo or
like avoid so for example if you're
trying to reward yourself for eating
healthy for a week or going to the gym
you shouldn't reward yourself with like
a huge Burger which again if you guys
know my channel you know I preach
balance there's nothing wrong with
eating a burger but the point is that
your rewards shouldn't be things that go
against your goals your rewards should
be things that go towards your goals so
I'm not going to Starbucks and treating
myself to this like 800 calorie
Frappuccino I am getting a low calorie
macro friendly Starbucks drink that I
still enjoy so it's like it's a reward I
enjoy it I'm super excited to have it I
don't get the time because I try to cut
down my coffee intake especially when
I've already had a Celsius today and
it's like an expense that I try not to
make but when I do go on my long runs
especially I love treating myself a
Starbucks after so I just want to show
you guys me doing that how rewards can
look and just another great way to make
running more enjoyable so I hope you
guys have a great day I am in a
phenomenal mood after my run I just feel
so accomplished and I can't stop smiling
because it is
10 a.m and I've already run four and a
half miles so I feel super productive
filled to the brim with endorphins and
dopamine and I'm ready to have a great
day so I hope you guys have a great day
and I'll see you in the next one
[Music]
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