Once you’re at a certain point in your life, whether due to family or career or other time-intensive responsibilities, you might not really have all the time in the world to dedicate to Exercise. Dedicating an entire HOUR of your day is actually a large chunk of time if you’re already pressed for it.

Which is why I run. And it’s why other women run. As a fellow mom and runner told me (who picked up running while she was pregnant): “I realized I wouldn’t have an hour in the morning to dedicate to yoga or to get to the gym once the baby was born.” I started running as an adult about 7 years ago. I was feeling really sluggish and unhealthy, working a stressful job and long hours, and I had acquired “anxiety shoulder” – a searing pain in one shoulder that radiated down the side of my body. Something needed to happen, and I didn’t have time.

The thing about running is that it’s efficient as all hell, and you can stuff it between other activities, and it makes you feel like an exercising powerhouse. Even if you’re just doing a 2-mile measly jog around the neighborhood. Your lung capacity expands, your heart gets stronger, your legs get instantly toned, and all it takes is roughly 20 minutes.

But, I know, running is off the table for a lot of people. It’s not like FUN fun like Zumba or whatever, especially if you’re just starting out. But, I’m talking to the people who aren’t doing Zumba and don’t have the time for Zumba either.

SO, let’s talk about how you could become a runner. Not a marathoner or a serious runner, just someone who goes out for jogs as a part of personal health maintenance. Seven years ago, I had to start from scratch, and with a few breaks here and there, I’ve had to restart from scratch over the years. But, every time, following some self-made rules, I managed to get back in the habit. The key is to start small and grow, and not pressure yourself into hating/resenting it.

1. Get outfitted

You could either go minimalist or maximalist on this. All you really need are a pair of running shoes and a sports bra (if you’re a woman). If you want to go slowly and make sure this is a new life order before buying other specialized gear, then just wear a pair of shorts or yoga pants and a tshirt. But, if you’re the type that gets excited by a Dedicated Running Outfit, go get yourself a running outfit. Whatever works for you.

 

2. Figure out a weekly routine that works with your schedule

I like to run two days, take a day off, then run another two days. My knees can’t run three days in a row. With daylight savings, I run after Bean is in bed for the night. I can’t maintain this during the winter months, so I scrounge together maybe one or two jogs per week. I figure any amount of exercise is better than no exercise.

Also, if I can’t run on a Sunday because of some event, I don’t pressure myself to make it up. It’s a lost day. It’s fine. It happens. Move on. Forest, trees, etc.

 

 

3. Start small. Real small.

I started at a mile, and it was a HARD mile. Don’t worry if people are running 5k’s around you, start small and doable, whatever doesn’t make you shudder to think about.

 

4. Use Google maps to figure out a route in your neighborhood that is about a mile (or a half mile, whatever you decided on)

Once I realized a mile was only 2 blocks that away, one block this away, then another few blocks before I was back home? Getting out there seemed really doable. Like, that’s all I need to do? Just go down to the school and back? Somehow, your familiarity with your own neighborhood makes the route feel shorter (and therefore more doable).

(You also don’t need to use Google maps on this step. You can also just think, “ok, what if run down to the corner store, then go to the school, then turn at the empty lot, and then back home.” The key here is to keep a tight loop around your house/apartment building so that it feels familiar and that you think you can do it.)

 

5. Figure out a simple stretching routine

Do you know that sports researchers don’t exactly think stretching does any good? It’s true. It may not be necessary at all. I do a couple simple stretches (touch my toes, etc) before a jog, but I think that’s more to put my brain into the right place. Don’t spend more than a couple minutes on this.

 

6. GO RUN.

The fun part! Kinda. Strap on your sneakers and see how it goes. Also, use headphones if you like. I listen to NPR, you could listen to upbeat music or an interesting podcast. This isn’t supposed to be absolute misery.

 

7. Listen to your body, and ixnay the run if you feel like it

I know! How not running-obsessive of me. You know what, if it’s feeling lousy and you’re feeling lousy and this just totally totally sucks and you are NOT into this, just stop and walk home. Try again your next running day.

But also, I’ve come to realize at the quarter-mile mark, past the first few blocks of This is Easy! and not yet in the endorphine high/running zone, I feel really tired. But, now that I recognize it, I tell myself that I’ll feel better in another block. It works. It’s a little pick me up.

 

8. You can even cancel your run before you start

Somedays, I’m not feeling it. Or, maybe the little baby kept you awake half the night and there is no energy to tap into. That’s fine. Just try again your next running day.

 

9. Keep going

After a while, the mile will seem… totally fine? I don’t feel like I’m dying? Whew! Am I already back home?! Once you’re feeling pretty good about it, stretch your jog by a block, then after a month or so, by another block. This is your new routine, there’s no need to rush into it. If you try running more and start feeling crummy and hate it, then go back to the shorter run for a while until you feel like expanding again.

 

10. Don’t worry about speed…unless you want to

This was a tip from a fellow mom. She admitted to being a slow running, and you know what? Who cares, she’s a slow runner. It’s fine. It’s way better than not running.

But, in the inverse, I learned a long time ago that I felt even worse when I kinda bouncy jog slow, I get those side cramps. Different bodies maybe. I feel better at a smooth glide. Experiment with different speeds to see if it feels better to go slow or maybe to stretch out and go faster.

 

11. Start checking in on your new awesome, healthy body.

Oh, hey muscles, you are looking good.

Do you know what actually keeps people working out? The daily gratification. Not the long term health benefits like healthy lungs and a healthy heart. It turns out that doesn’t really motivate people. But the immediately noticeable benefits? That’s what actually gets you out there. Check out your suddenly defined glutes (and with running, I swear your body snaps together faster in the first few months than in the following year.) The luxury of getting 20 minutes of regular, free, quiet, podcast time to yourself. Knowing that you could go skiing this weekend without breaking a sweat. Look at yourself, all mind body healthy and stuff.

 

Ok, so here is why I’ve found this all to work.

If your route seems entirely doable and not intimidating, you’re more likely to actually attempt it. If you allow yourself “outs” and you’re kind to yourself, in a bit of reverse psychology, you’ll feel empowered to actually do it. “I know I can stop now, but you know what, I think I can keep going. I think I got this. YEAH ME.”

Also, by not forcing yourself to do it if it’s really really not going well, you won’t drive yourself to hate it.

Note that these aren’t instructions on how to run a 5k or marathon. I’m taking the long view. A lot of “Start Running!” guides tell you to sign up for a 5k or running event as motivator. That’s not what worked for me. Training to run a 5k, running a 5k, then immediately declaring yourself “done” is not the long view exactly. Also, related, I don’t want to run a 5k. You want yourself off the sofa on a routine basis, not just for the next few months.

But, you know what DOES work? Noting how awesome your new healthy body looks and feels. Yeah, like, the strong quads and glutes. How you can march up several flights of stairs without heaving. How sprinting after your kid or for a Muni bus feels like no thing. Going on vacation and actually being able to go on an Alpine hike on a whim. Eating like a 20 year old. These are all the reasons that’ll make you keep at it.