I don’t have time...
There are 168-hours in a week. Count the hours:
- Recommended Sleep: 56
- Average Work Hours: 40
- Average American commute to work: 3
- Hours spent on Facebook/Social Media: 3.5
- Average hours watching TV: 30
- Hours spent eating/drinking: 18
Time left to squeeze in running: 20 hours a week
Running is boring...
All problems can be solved through running. There’s never been a problem I couldn’t work through on a run. Whether it’s physical, emotional, financial, or mental- after a run I’m clear-minded, less emotional, and more resilient.
Being a good runner is being a good thinker. Most of what I understand about life I‘ve learned through running. I encourage you, instead of thinking of running as boring, think of it as an opportunity to be inspired, get motivated and problem solve.
I hate running...
Cry it out:
Running is between you and yourself- just your body, your thoughts and no distractions.
This scary mental place coupled with stiff muscles, aching lungs and a pounding heart can, at –first, instill a deep hatred of the sport.
My advice for overcoming this hate is similar to the advice I give parents teaching toddlers to fall asleep. Create a sustainable mind-set through routine and patience. The method I’m referring to is colloquially called “cry it out.”
You create a calm yet reproducible routine for the toddler before bed. Once in bed the child will cry, likely scream. Parents comfort their child at pre-determined time periods. Each consecutive night those time periods increase. After a week the child learns to stop hating bedtime, that screaming gets them nowhere, and peaceful sleep ensues.
Same with running. Set a time and commit to that time. Pick a distance and do it, no matter how much it sucks, cry it out. The next time pick a slightly longer distance, cry it out, and so forth. In two-weeks your hatred of running will be a vague memory.
I am afraid of injury...
Fear of injury is like fear of an accident while driving. It may happen, however there are measures you can take to reduce the risks.
If you pay attention to your surroundings and minimize distraction, chance of an accident decreases dramatically- same with running. If you listen to your body and have a smart running plan your chance of injury can approach zero.
I don’t want a knee replacement at age 40...
There is no evidence that running will hurt healthy joints, especially knees.
Running may actually improve the health of your cartilage, joints and muscles. Runners seem to have a lower risk of knee arthritis, including osteoarthritis, which is the number one cause of knee replacements in the USA.
What does contribute to osteoarthritis? Obesity.
For every pound you gain, four-pounds of pressure is added to your knees. Excess fat also releases chemicals increasing inflammation and causing joint damage. Unless you have a pre-existing knee condition, you should keep running, your knees may just be better for it.