We’ve reached the last week of January 2019. We’re not hearing or saying the words New Year’s Resolution quite as much as we did at the start of January. What often happens as we reach the end of this month is that all the energy and enthusiasm we felt about what we are going to do/change/become this year is also coming to an end. This is ok. You can’t always be excited and full of beans about doing something new but that doesn’t mean that the challenge that you set yourself also has to end. You just need to readjust how you are going to achieve it.
If running was one of your challenges or goals of 2019 and it hasn’t quite gone to plan, don’t despair. Especially if you are taking up running for the first time. Making the conscious decision to start running in itself is a huge step. So embrace this and move on to the next step. Run. Here are some tips that may help you achieve your running ambitions.
Set yourself a goal
Once you have decided to start running, think about what you want to achieve. It could be to run for a certain number of minutes, 15, 30 etc….or for a certain distance, 5km, 10km etc. Create or find a training plan on line that will get you to your ultimate goal. Or find a training course in your area like Coast Road Runners 0-5km 8 week course. The basis of our 0-5km training plan is to do two group sessions per week and a 3rd session in your own time at the weekend, leaving at least one rest day in between each session.
Don’t go guns a blazing
Whatever your running goal is, don’t run for anything close to that time/distance in one go on your first few running outings. Doing so will only set you up to fail as you will invariably stop well before the end which will deflate you. And possibly make you tell yourself that you can’t run. So stick with your training plan.
Register for a run
One of the best ways to achieve your running goal is to register for a race. The nationwide weekly 5km Park Run’s are a great place to do your first run in a race environment. They are free to register for and take place throughout Ireland. However because they are weekly, it can be tempting not to go on your planned day, and before you know it weeks have passed. So register for an official race which has a fixed date and non-refundable fee. You are less likely to let that one go by if you’re paid up and registered.
Falling behind
If you fall behind in your training plan, readjust it. Try to keep the end date the same but change the plan somewhat. Like a study plan for exams. If you fall behind, you reschedule the plan, not the end date as you can’t change the exam date. Running is the same. If you are sick/working late/busy with life in general one week, change your planned running time/day. Add a few extra minutes/meters to one of your runs to make up a lost run if you can’t make up the running day itself. And if needs be change the end date. Readjust your training plan and get back in to it and before you know it you will be fully back on track.
The inevitable winter sniffles
Most people regardless of whether they run or not will at some stage fall foul to the inevitable winter sniffles. If this happens don’t feel that you have to batten the hatches and hang up the runners until spring. As long as you aren’t smothered with something you can still run. The key is to get home and get a warm shower straight after your run so you aren’t wearing cold sweaty clothes for too long. It is this that can turn a common cold in to something much worse.
If you are beaten down with something, get yourself better and reset your training plan. The Park Runs are on every week and there are official races all year round. So if what was planned to happen by the end of February doesn’t happen until the end of March/April, the important thing is that it happens…and doesn’t get struck off the list and put on to the 2020 list…as the winter bugs will be back then again…and the year after and the year after that…so it could turn in to a revolving New Year’s Resolution that never comes off the carousel.
Get family and friends on board
It can be hard to embark on running on your own, particularly in the depths of winter when the conditions outside aren’t always the most inviting. So it can be very easy to decide not to go out just because of the weather. If however you have arranged to meet someone else it can be harder not to go as you will be letting them down. Everyone that does our Coast Road Runners 0-5km running course says that it makes such a difference to have a set day, time and place and people to meet. So try to find a friend/family member, or preferably a few of them to embark on the challenge with you as you will be more likely to do your planned run if someone else is doing it with you. Set up a WhatsApp running group. We all know there’s no hiding from them once you’re on one!
We live on a small Island in the Atlantic Ocean
In Ireland particularly in winter there is no getting away from the elements. At some stage you are going to encounter strong winds, cold temperatures, rain, sleet and possibly snow. The best thing about running is that it really doesn’t matter what the weather is like because all weather makes for good running weather. Strong winds behind your back will carry you along…head on they will make you stronger….you will always warm up running in cold weather and never overheat….running in the rain can be almost liberating as it’s the one time it doesn’t matter if you get wet as you’ll be changing clothes afterwards….sleet and snow are fortunately very rare and it’s the only weather I recommend you don’t run in, purely because of the risk of slipping on ice. And when the elements aren’t extreme there is nothing nicer than running on a crisp bright winter’s morning or cool calm winter’s evening.
Shout it from the rooftops
You may think that keeping your running ambitions to yourself is better as it puts less pressure on you. It isn’t better. By keeping it to yourself you are already giving yourself an out as it is too easy to skip a run or two, or the whole idea in its entirety when only you know about it. The more people who know about it, the more likely that you will in fact do those planned runs. As once it’s out there it is real. It is harder to go back. And people will happily support and encourage you to reach your running goal. Better yet they may join you!
Back in 2005, a year after I started running, I signed up for my first marathon, the Dublin Marathon 2005. I decided to raise money for Aware. I was working in Deloitte which employed about 1,000 staff. I knew when I hit the “send” button on my email seeking sponsorship, there was no going back. And there wasn’t. I hovered over that curser for some time but once it was sent that was it. You don’t necessarily have to email your whole office to tell them that you are starting running, maybe just your department! But be sure to tell all your family and friends.
And next year and the year after you can tell everyone that you started running in 2019.
