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  • Dana Klein

How to Establish a Consistent and Healthy Running Schedule

Updated: Nov 4

Making the decision to start running is an exciting first step in moving you toward better health and physical fitness. Not only does running improve your overall health but it is also a proven method to prevent disease. Below are four running tips to help you get off on the right foot when starting a running lifestyle.


TIP #1: EMBRACE WHERE YOU ARE AND WORK FROM THERE.

As a runner for more than half of my life I have had great runs, seasons and training schedules. I have also had bad, awful and no good races and running experiences. One thing that has allowed me to continue to lace up and continue running is taking a hard and honest assessment of my current conditions and working from there. Running is tough both mentally and physically demanding. One of the hardest adjustments for me was after I had my son, I constantly was disappointed in my running and discouraged that I wasn’t as fast as I used to be. I almost quit, then I sat down and wrote down why I loved running and all of the best running memories that I could think of. After this assessment, I realized that running has chapters and can evolve through life if you realize that every new chapter can be exciting and rewarding. With that realization I was able to fully assess where I was mentally and physically and work from there. This reset has carried me through so many different chapters in life (kids, moving, work, etc) and helped me to love and embrace running every step of the way.


TIP# 2: FIND YOUR SPEED.

How do I get faster is a common question for many runners. It takes time, dedication and some planning, but adding some speed specific workouts into your running plan is beneficial and can also be a lot of fun. Having some base miles at a comfortable pace prepares the body to handle the stresses of speed work. Adding the right type of speed and durations can be tricky and challenging on your own. True Potential Running will help you create an effective training plan implementing the appropriate speed workouts to reach your goals. 


TIP #3: GIVE THANKS.

As we near the end of the year, this is a great time to remind ourselves what we are thankful for. Grab a cup of coffee or tea, a piece of paper and reflect on what running means to you. Why do you run? What are three reasons that you either want to run or continue to run? Reflect on what running has meant to you and start planning for the coming year. A few reasons that I am thankful for having running in my life are:

  1. Managing the stress that comes with life. Setting goals, focusing, staying determined and patient with running can easily be transferred to life challenges. 

  2. It is always there. You can make running be whatever you want it to be; you can be competitive or laid back with your training plan. 

  3. Overall health benefits. Mentally and physically challenging myself regularly allows me to feel better overall while keeping up with my kids. 


TIP #4: FILL YOUR KITCHEN AND BODY WITH SIMPLE AND HEALTHY OPTIONS.

Being a mom I understand the “can I have a snack?” question all too well. Keeping up with kids and busy schedules it is tough to stay on top of having healthy and quick options for everyone. Simplifying the process has helped in proper planning and providing our family with tons of healthy and yummy options. Look for cookbooks with healthy/athlete friendly recipes from snacks to lunch and dinner that can be doubled and frozen for a quick weeknight fix. For budgeting and planning, I try to double one recipe a week and freeze half of it and before long your freezer is filled with nutritious goodness.

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