If you run at all during your routine, you’re a runner, and I firmly believe that. I completely understand the feeling of thinking that you’re not getting anywhere quickly because you’re having to walk a lot. Believe me, I’ve been there, done that and it’s rough. That was the time that I needed more than just a few tips to go from walker to runner.
Running is a sport that you either love it or you hate it. You don’t really ever hear people say “oh running is okay, I don’t mind it”.
It’s an either hard and fast “OMG no, I hate running. Jesus Himself is the only person in this world that could make me run” OR it’s a “YES I love running, I ran 5 miles at 5:00 this morning!”
I know you know what I’m talking about. We’ve all met the weirdo runners and I can include myself in that nutty bunch.
That said, I get asked the question a lot of “how hard is it to go from a walker to a runner?” to which, my normal response is, “It takes a little bit of time, mixed with determination and effort, and you’ll be a runner before you can blink.”
Let’s start with my top four tips, then at the end of the post, you can grab a free six week run training plan to go from walker to runner. ($30 value!)
Tips To Go From Walker to Runner: Cover the Distance
Okay! Let’s start at the top. You can never hope to run a certain distance without actually covering the distance, right?
So, let’s begin small and we work our way up and 2 Miles is a great place to start. Now, I’m not saying run two miles, I’m saying cover the distance of two miles.
Walk a little bit, and run a little bit. This will get your body used to covering the distance without the stress of trying to run the whole way.
This will also allow you to work your way up to the mile distance of running the entire way.
Tips To Go From Walker to Runner: Practice Breathing
Breathing is sort of important when it comes to running, mmkay?
Proper breathing for running is breathing in through the nose and a hard push out of the mouth.
Now, let’s be clear. You don’t have to sound like Darth Vader (like that Star Wars reference? okay moving on) or anything while you’re breathing. It doesn’t have to sound obnoxious and I know that you know exactly what I’m talking about!
This type of breathing comes with practice because it doesn’t feel natural at first, but once you get the hang of it, you’ll realize why it is actually the most natural feeling in the world when it comes to running.
Couple of tips:
- Practice your breathing while you’re not running. You could be sitting at your desk or driving down the road. Practice an inhale through the nose and a hard slow push out of the mouth. This helps you control your breathing as you get out of breath while you’re running. The focus of that purposeful inhale/exhale movement. This focused breathing is super relaxing as well so it helps your heart rate slow as well so your heart rate shouldn’t get out of control.
- Remember that when you take a deep breath like this, to expand your lungs and rib cage and not just shrugging your shoulders. If you’re not sure what I mean, take a deep right now without thinking about it & just do it. I’m willing to bet that your shoulders shrugged in that process. Air comes from the expansion of your lungs, not the shrug of your shoulders. So, as you’re breathing, “think wide” so your lungs expand!
Tips To Go From Walker to Runner: Ensure Proper Foot Strike
Alright sister, last but definitely not least, let’s talk about the proper foot strike.
I get a lot of runners telling me that running is painful, or that they get pain up their legs into their lower back. Well, obviously I’m not a doctor, so if you have radiating pain, probably time to go see a doc, mmmkaaayyy??
However! If you simply have discomfort when you strike your foot on the ground with your stride, it’s possible you’re running with a heel strike and not a mid-foot strike.
I personally have experienced low back discomfort when I was doing a heel strike vs. a mid-foot strike. When I realized that I had it all wrong and I changed my stride to a mid-foot strike upon impact, that changed my running game.
My lower back discomfort disappeared and my runs became much more comfortable.
So… What is a mid-foot strike? Well, it really is exactly what it sounds like, when you take a step in your run, you land on the mid-foot and not the ball of your foot or the heel of your foot.
When you land on the mid-foot, you roll the foot forward so that it propels you forward and you repeat this motion over and over again.
Tips To Go From Walker to Runner: Enjoy the Process
A lot of time, my girls stress if they’re not making the progress they ‘should be’ making in the time they feel they should be making it.
I can completely understand the impatience of wanting o reach our goals and reach it quickly.
When in actuality, reaching this goal of going from a walker to a runner in 6 weeks isn’t a terribly long time!
Ready to Run?
If you’re still unsure about picking up your running game or how to go about it, grab the free 6 week training plan below by subscribing to my weekly newsletter.
It’s a step by step guide for how to increase your running until before you know it, you’re running longer than you’re walking and then you’re running 2 miles without stopping! Grab it at the end of the post!
Sometimes doing new things can be scary and we spend a lot of time doing research and reading ‘how tos’ but we never actually take action!
Today is the day to take action!
Step out of that comfort zone, take the reigns, and drive the car of your life in the direction you actually want it to go.
Because, guess what? Life is what happens when you’re busy making plans. So quit planning (because it’s already been done for you) and take the action!
Tag me on Instagram in your posts and use hashtag #fearlesslyfitarmy so I can like, comment, and cheer you on!
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