Did you know that if you start running, there is a 30% chance that within 6 months you will stop.
But evidence from studies such as this one from Fokkema et al (where I pulled that number from) can help people like me understand why, so I can share it with people like you!
So firstly, why do people stop. For the participants of the study linked above, the main reasons were:
- Development of an injury.
- A low perception of physical capability prior to commencement.
- A lack of direction following an initial intro-to-running program.
The good news is that these pitfalls can be avoided if you acknowledge the fact that they exist before you start, and you implement strategies to get over them.
So here is what I recommend before you start running.
- Listen to your body. Running is hard on the body, but this is not a bad thing. Our body responds favorably to loading but if this load crosses a threshold injury can occur. So build gradually. If you start getting sore, walk it off. If you pull up sore the next day, roll your legs over on a bike. Prioritise sleep as that is when our body heals itself. Drink lots of water and eat nutritious food. Basically treat yourself well.
- Get Strong! If you doubt your physical capabilities, improve your physical capabilities. Getting stronger is simplest way to do this. Consult with a trusted Exercise Physiologist or Strength Coach and they can help you get stronger in a safe and appropriate manner.
- Think long-term. Most running programs for beginners aim to get you from 0 to 5km in about six weeks. Plan a six month goal. A 10-12km event is appropriate for that time frame. Search for an event that you would like to do in six months of around that distance and commit to it. Seek out a reputable Coach who can help you plan from week-6 to month-6 and beyond. Running gets easier with increasing experience. And the easier it is, the more enjoyable it is and more beneficial it will be to your long term health.
For more information on this topic check out these blogs: