Outrun yourself

 

Check out the step-by-step guide below to get started.

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health & wellness | ▲▲ difficulty | ⏳ 1-2 hours

Step-by-step guide

OK, let’s get started.

Step 1: Determine what’s challenging for you

Determine your longest OR fastest run from the past year. This can be in the form of time (total minutes), distance (total miles or kilometers), or speed (distance per minute). Pick whatever matters to you.

If you have done very little to no running, that’s okay. In that case, you’ll want to set a reasonable but challenging goal for yourself. If you have no idea what that is, try running 10-15 minutes or 1-2 miles (1.6-3.2 km) without stopping and see how that feels for you.

Step 2: Schedule your running days/times

For this cozo, we’re going to plan two running days over the next week.

  • Decide which two days of the week you want to run.

  • Determine what time you will go for your runs.

  • Block off these days and times.

Scheduling your runs—and workouts in general—is a must. Otherwise we get too consumed with all of the other things in our lives and exercise gets de-prioritized. Prioritize your running this week! Plan ahead and ensure you dedicate time to follow through on your commitments.

Step 3: Decide where you’ll be running

If you’re able to safely run outdoors, this is recommended. Not only is it an opportunity for new scenery, but you may end up working more muscles in your body than running on a treadmill. Plus, you’ll get some vitamin D! This is also a good opportunity to pick a new area you’ve never explored before.

If you prefer to run inside or on a treadmill, that’s fine too—choose wherever you think will help get you to beat your running goal.

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Step 4: Ask a friend to join you (optional)

This step is optional, but if you want to bring a friend along, we recommend asking a friend who runs regularly. That way, they’re more likely to keep up with you and provide encouragement.

Step 5: Track your runs

Before you start your runs, make sure you know how you’re tracking them. Many runners use running apps. We included a list of 9 favorites in the links section, but two worth mentioning:

  • Runkeeper — One of the most popular running apps out there and makes it easy to track your goals. Great for anyone, from beginners to experienced runners.

  • Nike Run Club — They have guided runs, which syncs with your headphones and someone speaks to you throughout your run, encouraging you every step of the way. Good for those who struggle with finishing their runs.

If you have a smartwatch or a wristband that tracks steps (like a FitBit), you can leverage these as well to track your runs. Just make sure you have some sort of tracking in place!

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Step 6: Hydrate 

  • Throughout the day: Drink water throughout the day of your run.

  • Before your run: Drink at least six ounces of water 15 minutes before your run.

  • During your run: You may want to drink some water during your run if you’ll be running longer than 30 minutes.

  • After your run: Drink at least 16 ounces of water.

Step 7: Mask up; it’s time to move

Get ready for your first run of this week! 

Once you beat your running goal in your first run, remember that you want to beat this goal for your second run. 

This doesn’t necessarily mean you should stop running after a certain point. For example, if your last run was three miles, and this is the goal to beat, you can keep going for four, five, six miles—if you’re able to. 

So, are you ready? Mask up and let’s move.

 Relevant links: