2557: How To Make Running Suck Less by Lea Genders on Exercise Plans & Cardiovascular Training

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[00:02:04] How To Make Running Suck Less by Leah Genders of leahgendersfitness.com

[00:02:11] If you love to run then this article is not for you. If you think running sucks but wish

[00:02:16] you enjoyed it like all those people on Instagram claim they do, keep listening.

[00:02:21] When I tell some people that I am a running coach, they don't have any reservations

[00:02:25] about sharing their hatred for running. If you truly hate to run, I'll be the first one to tell

[00:02:30] you to forget about running and focus on moving your body in a way that you do love. Exercise

[00:02:36] shouldn't feel like torture or punishment. Yes it's hard at times but most seasoned

[00:02:40] exercisers will tell you that you eventually learn to love the hard work or at the very least

[00:02:46] the feeling of completing the hard work. It's when you learn to push yourself

[00:02:50] and achieve new levels of strength and fitness that exercise becomes so rewarding.

[00:02:56] It doesn't have to be running. There are plenty of ways to get and stay in shape.

[00:03:00] I love to run. I run to chase mental clarity. I run for a healthy heart and body.

[00:03:06] I love how a run makes me feel mentally and physically. I can run one mile after a

[00:03:12] challenging day and emerge with a renewed perspective. Running has truly changed my life.

[00:03:18] If you want it to, it can change yours too. If you think running sucks, here's how to make it suck less.

[00:03:25] 1. Run consistently to suck less

[00:03:29] If you want to learn to love running and you don't already run regularly,

[00:03:33] you need to run more consistently. Running sucks for everyone at first. You have to give your body

[00:03:39] a chance to adapt to this new exercise. If you're huffing and puffing and feel like

[00:03:44] you might die on your first run in two years or ever, congratulations. You're normal. The only

[00:03:51] way to improve your fitness is to run consistently. Take action. Set a realistic weekly schedule and

[00:03:57] stick to it. I promise it gets easier as you get more experienced.

[00:04:02] 2. Start small to suck less

[00:04:05] It takes time for your body to acclimate to running. If you run too much too soon,

[00:04:10] it will lead to frustration, unnecessary pain and potential injuries. And that sucks.

[00:04:16] Half patience. Run or walk a mile or perform running and walking intervals for a mile to start.

[00:04:23] That's it. Do it again in a couple of days. If you want to make running part of your life,

[00:04:28] there is no downside to starting small and building fitness over time.

[00:04:32] Take action. Plan to run one mile. See how it goes. Try it again in a few days.

[00:04:38] 3. Slow down to suck less

[00:04:43] A huge mistake I see runners make is that they inadvertently go out too fast.

[00:04:47] Learning to pace yourself is a skill you need to learn. At the beginning of your running journey,

[00:04:53] speed should be your lowest priority. Go slower than you think. You build endurance,

[00:04:59] meaning being able to run the distance without feeling like dying, by running slowly.

[00:05:04] Take action. As soon as you start running, slow your pace a bit from what feels natural.

[00:05:10] It's too easy to begin needlessly fast. If you're not sure, always assume you're going too fast

[00:05:15] and slow down. 4. Rest more to suck less

[00:05:20] You gain fitness, build endurance, get stronger, and get faster during the rest

[00:05:25] period after the workout, not during the workout itself. That means if you don't allow your

[00:05:30] body the time it needs to recover, you could be sacrificing results and risking injury.

[00:05:36] More is not better. New runners need more rest than seasoned runners.

[00:05:41] Take action. Give yourself at least one to two full days between runs. Try mobility exercises,

[00:05:48] foam rolling, walking, yoga, or strength training between runs.

[00:05:54] 5. Recruit a friend to suck less

[00:05:58] Everything's better with friends, or another way to say it for new runners.

[00:06:02] Misery loves company. A running partner can help you stay motivated,

[00:06:06] lend you an ear for complaining, or remind you that you're not in this alone.

[00:06:11] We often feel more committed to our obligations to other people than we do to ourselves.

[00:06:16] A regular running partner can help you get out there when you're not feeling motivated.

[00:06:21] Take action. Join a local run club, or start a neighborhood run.

[00:06:25] Find a group online or recruit a friend. Sign up for a local training group.

[00:06:31] And 6. Get your mind right to suck less

[00:06:35] Work to banish negative thoughts. Learn to recognize self-sabotaging thoughts and reverse them.

[00:06:40] The way you talk to yourself matters, except that it will be hard at times because that's normal.

[00:06:47] So instead of thoughts like, I can't do this, or this is too hard, or I'll never get better,

[00:06:54] try these mantras instead. I can and I will. My hard work will pay off.

[00:07:01] This struggle will be worth it, and I can do anything I put my mind to.

[00:07:07] Take action. Repeat a positive mantra in your head or out loud who cares if your neighbors

[00:07:13] think you're crazy. I promise you that if you want running to suck less

[00:07:17] and you put in the consistent work, you'll get there. It takes time, patience,

[00:07:21] and perseverance, but before you know it, you'll be the one trying to convince all your

[00:07:26] friends to sign up for the next Local 5K. You just listened to the post titled,

[00:07:35] How to Make Running Suck Less by Leah Genders of leahgendersfitness.com,

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[00:09:18] Dr. Neal here for my commentary. I hate running and this is coming from someone that played soccer

[00:09:24] for 10 years. Well, let me be clear. I was forced by my parents to play soccer for 10 years.

[00:09:29] Remember, I was the kid who asked my parents if I could be an armchair athlete and just watch sports

[00:09:35] instead of actually playing them. Anywho, to this day, I dread running workouts. But I still

[00:09:42] do them. Why? Because as today's author, Leah said, after I finish the run, I always feel so

[00:09:49] accomplished. I pushed myself in a different way and it feels good. Am I a fast runner?

[00:09:55] Can I run for long distances? Absolutely not to both of those things. But I still do it.

[00:10:01] And I found that when I haven't quite met my distance goal, slowing my running pace down

[00:10:07] helps a lot, which is another tip Leah shared. So when I start to feel exhausted during my run

[00:10:12] and I want to just quit, I'll start to pay more attention to my strides. Basically,

[00:10:18] how big are my steps when I run? Longer strides are going to make you feel more tired. So,

[00:10:24] I'll shorten my strides so that it's almost like I'm shuffling my feet but still keeping

[00:10:29] a pace that's faster than my walking speed. Almost immediately, I can feel my body start

[00:10:34] to recover and I can keep going at that pace longer, which means I'll be able to run just that much

[00:10:41] further. You can even shorten up your strides when walking. If you find you're starting to feel

[00:10:46] exhausted walking up that big hill, shorten up your stride a bit and you'll probably find

[00:10:51] you can keep going. All right, that'll do it for today. I hope you're having a great weekend

[00:10:57] if you're listening in real time. And of course, I'll see you back here tomorrow where your

[00:11:01] optimal life awaits.