Thank you for joining us here to learn to run. I am so excited to be part of this with you. You probably have a million questions so I thought I’d try to answer as many as I can here.
How is this going to work?
I am going to take you week by week through a training program that will take you from walking to running non stop for 30 minutes in 12 weeks.
Each week you will be given a walk/ run program which you do three times. Most weeks it will be the same session, occasionally they will be different each time. It’s best if you could do the sessions with rest days in between, for example Monday, Wednesday, Saturday or Tuesday, Thursday Sunday etc.
If you have weeks where you can only get two walk/ runs in that’s fine. If you are finding this is a regular thing rather than a one off let me know, because I believe that you can learn to run even if you can only run twice a week. I’d rather you had a go doing it twice a week and taking a bit longer to complete the program than not do it at all because you couldn’t do it perfectly and fit in all three sessions.
If you are really fit already but not running, you might find this program a bit too gradual. My approach is very gentle with small incremental changes that will get your body and mind ready to run further and further. Please stick with the program even if you are finishing the sessions easily to start with. Too often we jump in and do too much and find ourselves sore or injured and demotivated. If you want to do extra exercise during the program, go ahead, but don’t do any extra running – strength work and other cardio like walking, cycling and swimming is fine.
If you have any health concerns, please see your doctor to check that it’s all okay before you start.
I’d love for you to look ahead and see if there’s a 5km fun run or race in your area in April. The Run for the Kids is on the 13th of April in Melbourne. Look around and see if there’s an event in your area mid to late April or May. It’s great to have an event to aim towards and experiencing the high of completing a fun run will ensure you want to do more!
Another really fab thing to do is get yourself a GPS app to record all your runs. That way you can track your mileage and your pace and see improvement over time, which I have personally found very motivating. A lot of people on Operation Move use Strava, but there are others too such as Nike plus, Runkeeper. It’s a personal preference.
If you are full of self doubt, I encourage you to read Born to Run by Christopher McDougall. That book made me believe I could run anywhere!
For those of you who don’t know me already, I started my learn to run journey in August 2011. It’s a journey that I am endlessly grateful that I embarked on as my effort has paid me back ten-fold – it has improved my mental health and energy levels and perhaps best of all, I’ve met heaps of awesome, positive, people, who have become friends. Many, having finished their own races, were at the MCG in October 2013 when I completed my first marathon.
Before the end of the month I will post the following weeks sessions in the Learn to Run group, clearly marked with the date the week begins and the week number. If anything is unclear at any time, please let me know.
If you aren’t walking already, please get walking briskly three times a week for 30 minutes ASAP.
I really look forward to your feedback along the way. It would be great if you could report in regularly to let me know how you are going and so we can support each other.
So tell me, do you have a goal race in mind? Are you a returning runner or a never run before runner?
Lee is a mother, a runner and a life coach. She is here to help and support you on your learn to run journey, and looks forward to reading about your successes and your challenges as you work together to achieve something fantastic