Part 1 Running Series: Running doesn’t have to be hard
POSTED ON MARCH 23, 2025 BY JOEL FLINT
Written by Jess Greenaway
How good is this
As I settle into my second round of marathon training I am reminded of what running has to offer. Not sure how familiar with running you are, but sometimes when you are striding along the pavement, sun glistening in the distance, sweat dripping down your forehead, you get this feeling like you could run forever. To me, that is the reminder of “how lucky am I that I get to run” and “how good is this”. Although this feeling only lasts for a brief moment, as soon you realise how much further you have left, it is still worth the discomfort to me.
I do appreciate though that from the outside, to someone who hasn’t done much running before, it could seem quite crazy – Why hit the pavement for an hour, surely that can’t be good for your knees. So I wanted to share my thoughts on what is great about running and some tips on training. This is part one of a two part series.
The benefits of running
From the advanced runners through to those starting out on their running journey, there are a lot of benefits to be gained both physically and mentally from participating in running.
First the physical benefits. Running can help to improve our cardiovascular fitness which in turn contributes positively to our longevity. It can also help to strengthen our muscles, primarily the lower body, but also our core and back, as it is important for these two areas to be strong to support our running.
Beyond the physical benefits there is the positive impact it can have on our mental health. Training for the mind, for my mental health, is a very important component for me and something I really value in running. Taking time to get outside, making time for yourself are both important to our overall mental health. And once you have completed your run, no matter your distance, you will be on that runners high setting you up for a great day.
And if you participate in running with a run club or park run there is the social element as well. Also having positive impacts on our mental health and longevity.
Where do you start?
If you are just getting into running, or getting back into run, where do you start?
From what I have seen it can be easy to get caught up in thinking only about your pace and running fast. You see others run past you at high speed and think, “I should be able to do that”. But we don’t know: 1) where that person is on their running journey, they could have been running for 10yrs. Or 2) we don’t know what type of running session that person is doing. It could be a speed/interval session, or a threshold run, or maybe they are just an incredibly proficient long distance runner. So my first tip is to run your own race. Train your plan not anyone else’s.
So how do we do this?
#1 Know where you are starting from. Go for a 20-30min run without putting too much emphasis on your pacing. Try to record your distance, but you don’t have to push yourself to run non stop. You could run for 2-3 minutes, then walk for 2 minutes. It’s about finding your baseline, even if that is a run/walk combination over a 20min or 30min period. If we have a starting point, it will be our motivation to build a plan. It will also be a reminder on those days when running feels hard, you know where you started and that you are making progress.
#2 Build up slowly. Often we see people getting into running go from never running to within weeks doing 3 to 4 runs a week. This can be an increased risk to common running injuries. When there is a fast increase in running load, too much too soon, it can be one factor that increases the risk of injury. Focus on starting slow and gradually building up the volume. Your body needs time to build the capacity to run. Your muscles and joints need time to adapt and build up the strength to facilitate your volume of running. In part 2 of this runners series I will provide more details on strength training for runners.
#3 Why are you running? If we know why we are running, to do a fast 5km, get your first 10km, or maybe you would really like to complete a marathon one day, this can help us stick to our own race and plan. Maybe your motivation to start running is purely to improve your mental health, to get outside 2-3 times a week and take time for yourself. Then you wouldn’t be as focused on how fast you or other people are running. Find your why, remind yourself of this, and it will help to enjoy your runs and not be so hard on yourself.
#4 Track your progress. Whether you are seeking to get faster or go for longer, or just to exercise, tracking your progress can help with motivation and consistency. Sometimes the motivation isn’t always there. However, if you have been tracking your runs and there comes a day where the motivation is lagging, knowing that you are making progress will help you to stick with your commitment. To go get the run done even if you don’t have 100%.
Maybe you are a runner
Consistency is key. If you want to be running 3 times a week put it in your schedule and stick to the plan. Even if you wake up not feeling like going, put those shoes on and walk out the door. It doesn’t have to be perfect. It is about building your routine and keeping the commitment to yourself. I have had a few runs recently where I have not wanted to do them. I knew though I just needed to get out the door, put my ear buds in and start with a shuffle jog and some music. It didn’t matter what I ended up doing it’s that I stuck with the commitment I had made as part of my training plan. I also know I would be disappointed in myself if I just stayed in bed.
And finally, be patient with your progress. Your increase in capacity to run further or faster will come. If you try to rush it, you run every session at 95-100% or go from zero runs a week to 3 or 4 in a short time, your progress will be slow.
Running is a very accessible sport/form of exercise. Undertaken with thoughtfulness it can be very beneficial. Done without planning and going hard can increase the risk of injury and potentially leading you to believe that running sucks. And if you have ever thought “oh, I’m not a runner”, follow the tips above and you might just realise you actually are a “runner”.
Thanks for taking the time to read this far. I would love to know where you are at on your running journey. Send me an email at jess@westendstrength.com.au and let me know what you are working on.
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