BECOME A RUNNER OVERNIGHT

If the thought has ever crossed your mind to add running into your exercise plan but you think you can't run or you strongly dislike running, this post is for you! Become a runner overnight, seriously.

So you want to run. Well, maybe not. But you at least want to reap the long-term benefits of running such as cardiovascular health, endurance, or fat loss. I've got good news, you can become a runner overnight!

There is a strong misconception that being a "runner" means logging dozens of miles each week, but really all you have to do is RUN on a semi-regular basis. I didn't say run 5 miles a day or for 10 minutes three times a week. You can lace up your sneakers, start at your mailbox, run to your neighbor's mailbox and boom---you're a runner! That's all it takes. And that is where every novice runner started at one point. Use this helpful running program below to kickstart your running career and become a runner overnight (or right now!). Remember, healthy happens on purpose.

“There is a strong misconception that becoming a "runner" means logging dozens of miles each week, but really all you have to do is RUN on a semi-regular basis.”

"I Became A Runner Overnight" Training Program

This is really happening: you're going to be a runner!

Pick an amount of time you think you can run right now without stopping (e.g. 30 sec, 1 min, 5 min). In the training program below, the time you picked is denoted X min.

Day 1: Warm up for 5 minutes (walk, speed walk, jog, squats, lunges, anything to get your muscles moving). Run for X min, walk for double X minutes. Repeat for 30 total min.

Day 2: Stretch it out for 10 minutes. Do as many lunges as you can in X minutes, rest by stretching out the burning muscles. Repeat with squats. Repeat with pushups.

Day 3: Warm up for 5 minutes. Run for X min, walk for X min. Repeat for 30 total min.

Day 4: Rest and stretch.

Day 5: Warm up for 5 minutes. Run for X minutes, walk for half of X minutes. Repeat for 30 total min.

Day 6: Stretch it out for 10 minutes. Do as many lunges as you can in X minutes, rest by stretching out the burning muscles. Repeat with squats. Repeat with pushups.

Day 7: Rest and stretch.

If you completed Day 5 with no problems, up your X!

Tips and Ticks:

Slow down before you stop: When your mind is telling you to stop, slow down instead. Think about it: you could easily walk for 5 more minutes, you could even speed walk for 5 more minutes, so you can probably slow down your jog to the pace of a fast walk but still RUN for 5 more minutes! When you are running as slow as humanly possible, only then do you allow yourself to walk. This will increase your endurance and you will find that you can run for longer than you thought. You can do it!

Find a mantra: When my mind is ready for me to stop running, it tells my body to start slouching, making it even harder to run. Once I realized this was happening, I created a mantra that perks me up (literally): "Don't let the run run you!". I repeat this to myself until my body and mind both understand that I am not going to stop until I get home. Another fun mantra is to make a funny noise in your mind each time you take a step. Being silly releases serotonin which makes running more enjoyable.

Take shorter strides: When running, you should try to breath in a rhythmic pattern based on your stride: In--2--3--4, Out--2--3--4. When your breath becomes shorter, so should your strides! You can also try shortening your breathing pattern to: In--2--3, Out--2--3. But beware, if you are breathing in and out too quickly or out of rhythm, your heart rate will increase more quickly, making it even harder to take the next step.

Disclaimer: If you experience any abnormal pains while exercising, you should stop immediately and consult a physician to avoid lasting injuries.