Chapter 1: Introduction to Running

Having played baseball throughout my life, my experience with running was limited to sprinting around the bases—if I was fortunate. If I could master running, so can you. In this article, I'll share three key insights that I wish I had when I began my running journey.

Ready? Let’s start timing! ⏱️

Fitness is achieved through a combination of light and intense workouts.

Picture this scenario: You’re a new runner, excited to hit the pavement. You glance at your watch mid-run and notice your heart rate is alarmingly high. Oh no, you’re not in “zone 2.” You’ve heard all the buzz about maintaining that zone, and now you’re panicking. What should you do?

This situation is all too familiar for many runners. You push through despite your elevated heart rate, only to find yourself injured or frustrated by a lack of progress. I’ve been there, and it’s not enjoyable.

Fortunately, there’s a solution. Avoid running in that middle ground between easy and hard. You might believe that grinding out a five-mile run is beneficial, but you could actually enhance your fitness and minimize injury risk by slowing down.

The secret to improving your fitness is to alternate between very slow and very fast runs while steering clear of the in-between. This is especially true for beginners.

To implement this strategy, aim to run your easy runs at a pace you could sustain for double the distance you’re covering. I’ve found this approach far more effective than trying to maintain what some call an “all-day pace.”

The objective is to find a rhythm that you could maintain for twice the distance you're currently running. Initially, about 80% of your runs should be at this comfortable pace.

Don’t stress about increasing your speed; focus on managing your effort. If you handle your effort wisely, your fitness will naturally improve. The remaining 20% of your runs should be intense—think of workouts that leave you breathless and require recovery before moving to the next set.

Consider it this way: running at an easy effort raises your baseline fitness, while high-intensity workouts elevate your peak capacity. Together, these elements create the perfect formula for robust fitness.

Avoid becoming a hero in those middle zones—pride won’t serve you well. Embrace the slower pace most of the time.

Chapter 2: The Reality of Running Pace

A well-known saying goes, “Nobody cares about your pace except you.”

Your fellow runners are often too preoccupied with their own speeds, while friends outside the running community may question why you run at all. When I started out, I frequently compared my fitness to others, which was unproductive and detracted from the joy of running.

I share this to encourage you to release the need for comparison and avoid the mistakes I made. Remember, what truly makes you a runner is your commitment to running, not your pace.

Make Your Runs Social

When you first embark on your running journey, progress can feel elusive and frustrating, which is why many new runners give up. However, when you run with a group, the focus shifts from personal performance to building relationships and enjoying each other’s company.

This is the beauty of joining a running club and “making it social.” The camaraderie often outweighs the running itself. I learned that I could run to connect with others, forge friendships, and experience the thrill of movement alongside fellow runners.

As a result, I became faster, more consistent, and discovered newfound enjoyment in running that I hadn't anticipated. The social aspect became more meaningful than the activity itself, deepening my appreciation for running.

Wrapping It Up

If you've made it this far, I genuinely appreciate your time! Here’s a quick recap to share with your friends:

• Emphasize slow and fast runs while avoiding the middle ground.
• Remember that your pace is your concern, not anyone else's.
• Prioritize social connections—this enhances enjoyment and commitment.

I hope to see you on the trails soon!

Cheers,

Noah Cracknell

Chapter 3: Common Mistakes and How to Avoid Them

Video Description: Discover the seven common mistakes that new runners often make and how to avoid them for a more successful running journey.

Video Description: Learn about key beginner running mistakes to avoid for a smoother and more enjoyable running experience.