How to run a mile - For those out of shape, lazy, or lose interest.
How to run a mile, and become a runner.
So you want to a runner? Well, good, because I think you can do it. Almost everyone can use exercise, and one of the best ways to get healthy exercise is by aerobic exercise. Which included running a mile.
Aerobic exercise contrasts with Anaerobic exercise. Anaerobic Exercise utilizes oxygen differently, and is used for short bursts of high energy, such as lifting weight, or a short sprint. Aerobic exercise used high (or long) endurance exercise, such as running, cycling, and swimming.
A good guide to tell the difference between the two is this: If the exercise normally lasts more than 2 minutes, it is most likely an aerobic exercise, like running a mile, however, if it is something that is done swiftly, such as lifting weight, and is short, such as 1 second to 2 minutes, then it is most likely anaerobic. Having said that, running 1 minute is still aerobic exercise, however, that is most likely the most anyone can do when they first start running.
When you first start running, the key is to not overdo it. Its easy to become overly confident. Start by being able to walk for 15 to 20 minutes. Eventually, walk for 30 minutes or an hour. When you think you are ready, take some time to do a slow jog. A slow jog doesn't use as much energy as running. In fact, I recommend keeping the same speed you were using while walking, but do it jogging. Do this for about 30 seconds, then walk another 2 minutes. Rinse and repeat. This technique has worked great for many people.
So you think you have the technique down, run, then walk, (or jog), jog, then walk (or run), but how do you get yourself out there to do it? This is actually the hardest part of learning to run a mile. The psychological barrier. First, understand, you CAN do it! If you tell yourself, "I can run a mile, I am going to do this", repeatedly, every day, I am confident you will be running 3 miles within 90 days (That's only 3 months!! You could be a runner by Christmas!). Being able to control your thoughts is the number one way to accomplish anything. If you start becoming negative, just acknowledge that your mind is being negative, but tell yourself again "I am able to be a runner! I am going to go running / walking / jogging tonight".
The key to this is a lot deeper than it sounds. Your mind can do crazy things. Your mind can play tricks on you. Right now, your mind thinks running is hard, unattainable, and it feels overwhelming. This is all an illusion. Its anxiety, its fear, its panic. Being able to see this for what it is, and let the thought exit your mind is what is called "mindfulness". Being mindful acknowledges these feelings, however, after acknowledging this, you simply think about reality. Reality is, you can do this. Reality is, people go running every day. Reality is, people lose weight and become athletes. This IS real. This IS attainable.
The most important factor is this: Get to the treadmill. Get outside. That's all you have to do, believe it or not, your mind and bodies reality check will kick in, and you will reach your goals. Take one step at a time. Here are the steps.
1. Prepare yourself to go outside or to the treadmill (Don't even think about running yet).
2. Start walking. Just do it. Don't think about where you are going. Your mind can do this alone without you focusing on it. Just relax, think about something you enjoy.
3. Start Jogging! (Once you think you are to that point).
4. Only Jog for a few moments. If your are absolutely new to it, just do it for 15 seconds. Maybe tomorrow you can hit 30 seconds.
5. Sooner or later, you will be doing it for minutes at a time.
6. MUSIC! Music is important! Some people (Like myself) can ONLY run with music that has a good beat. I cannot run listening to country, or rap, or R&B. I usually listen to songs that are steady with rhythm, example, daft punk type songs (Google it). Music alone can do it for a lot of people.
7. Remember, if you quit, or get frustrated, practice mindfulness.
8. The next day, just go back to step one and go outside, or to the treadmill and stand there. No need to over think this. It will eventually become a routine
9. If you quit and miss a day, 2 weeks, or even a month, do NOT get discouraged. Think of it this way: The goal is NOT always lose weight, gain muscle, or run farther. The goal is for this to become a routine. Once it is a routine, the rest will follow.
10. Stay happy, be mindful of negative thoughts
Folks, I know this may be a lot to take in, but start with the basics. Get out there and walk. Find a friend, or do it alone, but just do it. I assure you, that you can.
As always, if you have any medical conditions, please confirm with your doctor it is safe to be doing endurance exercise.