OK, I’ve been running for some time now and I’ve improved my health quite a lot. I’ve gone from pretty badly obese (a body mass index of more than 35) to only slightly overweight (a BMI of 26.8). Back in April, I ran my first 5K race. I had to take a couple of walking breaks, but I finished with a respectable time. On Oct. 1, I ran another 5K. This time I didn’t take any walking breaks and I wasn’t worn out when I finished. Now I’m working my way up to a 10K race.
So, what should you do if you want to achieve something similar? I’ve seen quite a few people asking for advice, so here goes.
Start slow and work your way up. I used a program called None to Run in which the first week involves running slowly for 30 seconds, then walking for two minutes, then repeating that over and over for 20 minutes. (This practice of alternating running and walking is sometimes known as “Jeffing” after Jeff Galloway, an Olympic athlete from 1972.)
You do this three times a week, never running on consecutive days. Each week, it gets a little more challenging, with the running part getting longer and/or the walking part getting shorter. Eventually, you’re running for 20 minutes straight. Then you increase the length of that run.
There are several programs that use variants of this approach. Probably the best known is called Couch to 5K. The guy who started None to Run felt that Couch to 5K was too difficult for people who are really out of shape, among other problems.
Things I liked about None to Run included that there was almost no equipment to buy. I needed running shoes (I didn’t own any sneakers), running shorts and T-shirts. Most people already own at least some of those things. I also bought a stopwatch and what is known in the USA as a “fanny pack” (known as a “bum bag” in the countries where “fanny” has a vulgar meaning). I needed this bag (or “waist pack”) because it has a zipper, and the items in my pockets will fall out when I’m running.
Since None to Run relies on time, not distance, you don’t need a calibrated running track; any trail will do. But once you get up to running for 5 minutes at a time, I’d recommend using a treadmill. At least in my experience, I would run too fast, wearing myself out pretty quickly. But you can set a treadmill to a specific speed and it will prevent you from running any faster than that speed. If you find that you’re able to regulate your speed on your own, maybe the treadmill isn’t for you.
I’d suggest using a treadmill at a gym rather than buying one. For one thing, you won’t be spending hundreds of dollars at once. But you’ll also get access to a lot more gym equipment, plus you’ll have a community of people who are also trying to improve their fitness. It’s always good to have a “third place” other than your home and your work, and the gym is an excellent third place.
I’ve found that podcasts are a good way to keep from getting bored while I’m on the treadmill. Others prefer listening to music.
None to Run has a smartphone app, but I can’t tell you what it’s like. At the time I did the program, the app only existed for the iPhone, not for Android. This meant the only electronic device I was using was my stopwatch.
If you try this program, or anything similar, you’ll almost certainly have a setback at some point. Maybe you’ll get sick. Maybe you’ll get injured. Maybe work or family obligations will cause you to miss running for a while. If that happens, start again. Even if you have to go back to square one, start again. Keep doing it.