Learn to run for 30 minutes. There are lots of running guides out there and lots of advice on how to run 5 km but if you can’t run for more than a few minutes consecutively how can you expect to run any distance?

Here’s the thing, if you can go for 30 minutes without stopping then you’ll find yourself running 5 km and then 10 km (and more) easily.

LEARN TO RUN FOR 30 MINUTES

Sometimes the idea of running is way more fun than the activity and this is especially true when it starts getting hard. First your legs will start to ache, then you won’t be able to catch your breath and before you know it you’ll walking home. Use these tips, download your running guide (aka coach) and get moving!

Keep an open mind.  If you’ve tried running before and hated it then it stands to reason that all those memories will come flooding back which means you are setting yourself up for failure. Think of running like a challenge you are excited to accept and conquer. Positive thoughts always go a long way.

Don’t compete with the pros. For now, don’t worry too much about pace and personal records. Your goal is to get out there and start. At first, go slow and focus on putting one foot in front of the other.

Download an app, buy a heart rate monitor. These aren’t strictly musts but sometimes a new gadget can keep things fun and exciting. This can also be a new pair of shoes, a pair of running socks or even a dedicated running pouch. Whatever gets you excited works!

Reward yourself. Years and years ago, when I was preparing for a major hike, my then boyfriend and I would go for huge 20km walks and wind up at the local ice cream shop. Hey, it’s what got us through the walks. Of course, this is a bit extreme and I’m certainly not advocating you finish off a 30 minute run with a large, fat fueled meal, but you can finish a run with a yummy coffee or a new magazine or anything that makes you feel good.

Read about it. Usually, I’m one of those people who will tell you to blindly jump in and go for it (I might still do that) but in this case, immersing yourself in running magazines/websites will make the idea getting out more exciting. Not only will you will feel like you’re a part of a larger movement and an international community, but you might just be inspired to make some lifestyle changes yourself.

Create a killer playlist. When it comes to running, my main motivator is my super secret, guilty pleasure playlist. There’s a wide variety of songs that I actually look forward to hearing every week. Some are from my childhood, some are new, but each one makes me want to sing out loud and just move.

Remember it’s mind over matter. Running is hard and can be painful and when it feels like you can’t catch your breath, it might even be unpleasant. Remember that your body is well versed in telling you that you can’t do it and your mind will happily convince you should quit immediately. Make up stories in your head, plan elaborate vacations, virtually redecorate your home, whatever keeps you distracted and going.

Set micro (attainable) goals. Sample goals: I will make it to that next lamp post, I can do anything for two minutes, I can pass that pedestrian up ahead. These are all tiny goals that will make you forget about the pain and that give you instant gratification.

Here is your running guide! LEARN TO RUN FOR 30 MINUTES don’t worry you don’t have to sign up for anything. Simply download and go.

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