From Dread to Delight: Overcoming Common Beginner Running Challenges
Most people will say they don’t like running because it’s boring or less exciting than other forms of exercise. They may also say it’s too stressful on their joints. These are all viable reasons to not enjoy running. But if you want to get good at running and it’s something that interests you, but you still can’t seem to stick to it, I am going to argue It’s because you aren’t good at it. There is merit to seeking friends to run with, joining run clubs, or creating a distracting or pleasing environment to run in to make it less boring, but this article is focused on the physiological limiters. Naturally most people enjoy doing what they’re good at. Maybe this is due to social validation or biological motivation, something to ask a psychologist, not a personal trainer. However, I can tell you the biggest barrier I’ve seen for people not being able to run is it’s too hard to be good at. If someone tries running and doesn’t get the distance or pacing, they think they “should” get because of their expectations on what a “runner” is, they now begin to convince themselves it’s not possible for them and the negative self-talk creates a barrier to improve.
“It is no exaggeration to say that every human being is hypnotized to some extent either by ideas he has uncritically accepted from others or ideas he has repeated to himself or convinced himself are true. These negative ideas have exactly the same effect upon our behavior as the negative ideas implanted into the mind of a hypnotized subject by a professional hypnotist.”
Some people can bypass this, if they relish in failure or progressing in things they aren’t great at. Many have heard the story of David Goggins losing tremendous amounts of bodyfat or pushing himself to become an ultra-marathoner. He has stated multiple times, such as in the Huberman Lab podcast that he hates running, but that’s why he does it. He relishes in the conquering of the challenges that makes him uncomfortable. This is a powerful quality to posses. However, for most this isn’t the case. Running is an intense form of exercise to jump into. Going on a jog, in my opinion, shouldn’t be most people’s first step unless they are physically adept from a history of physical activity. If you find you are really struggling to run it could be too intense, too soon, either metabolically or physically, for you to be good at, and therefore motivated to continue.
Where I have seen this most is in the first 5 kilometer hurdle. Before someone can run 5 kilometers in succession, it’s much harder to convince them to go on a shorter run, do interval training, or slow down their pace. I believe this is because running 5 kilometers is portrayed by many as an “introductory” level distance. Probably because it’s the shortest race distance. But something incredible happens once they can run 5 kilometers, there’s a shift in mentality. Now they are trying to beat their pacing, they get excited about the idea of conquering a 10 kilometer run, and overall are more motivated to try new training styles within the sport.
Do you have to wait until you can run 5 kilometers before you start running? No. But if you’re struggling to get to that point, or finding it difficult to enjoy running, here are some of the physiological considerations you can make:
The Metabolic Challenge
If every time you run (even at a pace comparable to a brisk walk) you are incapable of getting below a high zone 3 heart rate or above (>80%HRmax), or you’d rate the difficulty above a 7/10, you are most likely running too fast. Your target heart rate for the bulk of your training should fall somewhere between 60-85% HRmax, of course you can separate by more narrow ranges within workouts but this is a good general rule. Look below for how to calculate this heart rate range for you.
HRmax = 220 – age
60% HRmax = (220 – age)0.6
85% HRmax = (220 – age)0.85
In a 2020 study, researchers found that training at a heart rate intensity above 90% for more than 4-9% of your total training volume led to an increased risk of over training and reduced the benefits of the exercise. So you might be making it harder for yourself by running to quickly. Getting over the hurdle of running slow can be tedious for most. If you find running slowly boring, you can opt for a modality that allows for a lower sustained intensity, like an incline walk, swim, hike, or a cycling activity like an elliptical or bicycle that allows you to spend more time at a training heart rate and balance that out with less running volume as you get better at endurance.
Take a look at the two example schedules below:
In the schedule on the left, you are running more throughout the week with 3 total sessions. On the right, although you are running less, you are spending more sessions per week training your cardiovascular system. This is simplified, and more than just the amount of sessions per week but also the duration and intensity of those sessions should be taken into account, but it provides a visual example of how you might scale your training with less intense modalities.
The schedule on the left might be better for someone that can handle the intensity of running, but the right might be better for someone who can’t handle the intensity of running yet and wants to spend more of their weekly training volume doing other modalities.
It’s important to note that if you pick a complimentary or introductory modality of cardiovascular exercise separate from running, the training adaptations will not perfectly carry over. Although you will still see improvements in VO2 max and overall endurance capabilities, your breathing capabilities, systemic fatigue, and local muscular fatigue will differ as seen on this study done on triathletes. To me, this means there will still be a transitionary period necessary to switch to running no matter which modality you choose to do instead or as a supplement. Something important to note so you don’t get discouraged if you’re a great cyclist and aren’t great at running from the get-go. In my opinion, this also points to the inclusion of at least 1 slow run per week during this transitionary phase as a viable option to help consolidate the overall cardiovascular adaptations you’re getting from the other modality of endurance training into the sport-specific adaptations of running.
The Physical Challenge
Running is very high impact. The unique part of running that makes it so high impact is that there is a brief “flight” phase, where the runner is completely off the ground. This is like doing repeated vertical jumps. Except unlike jumping, you are now landing on a single leg and decelerating the forward force with each step, which further amplifies the impact forces. Although the type of running form you use and the surface you run on can also influence the impact forces, there is no way to completely mitigate the impact forces down to a level comparable to other modalities. In a 2016 study, the researchers found that running elicits just less than double of the vertical ground reaction forces when compared to walking a
t the same intensity.
Figure sourced from Swain et. al, 2016
This doesn’t mean running should be avoided altogether. In most cases, building durability should be the goal. Avoiding a stressor completely creates vulnerability to that stressor. So, If running is too physically intense on your legs or the joints involved, develop durability through heavy, loaded, resistance training (not just bodyweight exercise) and scale your impact-based exercise by jumping rope or doing other forms of hopping which will help you develop bone mineral density, and durability in the passive structures that are stressed during running (read more here). Structures like tendons take much longer to adapt than muscle, well depicted in a 2012 study which saw no significant change in Achilles tendon stiffness until 2 months of consecutive resistance training. So don’t be discouraged if the changes don’t occur immediately.
Running isn’t for everyone. Some people just don’t enjoy it. But it’s important to be honest with yourself about why you don’t enjoy it. Is it because the sport isn’t for you? Are you trying to do more than what you’re realistically capable of? Are your expectations too high? Once you have the answer, you can begin to scale your first steps with honesty and find enjoyment in the progression.
I hope this blog helps you answer some of those questions! Always thankful for those who take the time to read about my thoughts/experiences with exercise. If you are interested in learning more, consider subscribing below.