After watching thousands of exhausted but jubilant runners cross the finishing line in the London Marathon, were you one of the people sitting there thinking, “I wish I could do that?”
Well, why don’t you? Anybody can be a runner whatever their size, age or social status. Yet many people never give it a go because they make excuses as to why they can’t do it before they’ve even tried.
Here, we list some of those common excuses and show you how to tackle them:
“I don’t have time”
When you are working full-time and juggling family commitments and a social life, fitting in a run can be difficult – but not impossible. It just requires some forward planning to ensure you make time for a run. You don’t have to go running every day and on some runs, you could be out for as little as 30 minutes. Perhaps you could do this by getting up half an hour earlier to go for a morning run? Or by missing 30 minutes of watching T.V or surfing the internet in the evening? Or could you run to or from work instead of driving or using public transport? Another way to fit a run into your schedule is to join a running club. They will meet at a set time each week, so you can plan to join them. Once you get into the habit of fitting runs into your week, it will become much easier to do.
“I always hated running at school”
If you have painful memories of being forced to run around a muddy school field on a freezing cold day then it’s time to forget it. A bad experience in a P.E. lesson shouldn’t put you off running for life. It’s so much more enjoyable when you are doing it for yourself – for your own health and well-being – rather than because your teacher is shouting at you from the side lines. As an adult, your body is better equipped to run than when you were a child or teenager. Your bones have fully developed and you have better stamina so can run for longer distances.
Finally, just because you didn’t like something as a child, does that still mean you won’t enjoy it as an adult? There’s only one way to find out…
“I’m too fat”
If you want to lose weight, than there’s no better way than running. It raises your heart rate, burns calories and the fitter you get, the less you will feel like eating junk food. If you start running and stick at it, coupled with a healthy diet, you will soon start to lose the pounds that were holding you back. If you are severely obese, it’s true your weight could put extra strain on your joints. However, this will be lessened if you wear well-cushioned running shoes and run on soft surfaces like grass rather than the road. You might find it difficult to run at first if you are overweight so start by brisk walking instead, then progress to run-walking until you can run continuously.
If you are obese, you are more likely to suffer from diseases like heart attacks and diabetes. So stop making excuses because of your size and start doing something to change it – it could save your life.
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Don’t focus on how far you have to go or what hurts but distract yourself in other ways. Perhaps there’s a problem in your life or at work you could ponder on while running
“I get bored when I’m running”
“Pounding the pavements” has become a running cliché but it’s not what running is all about. You don’t have to do the same route around the block ever time you pull on your trainers - get exploring other routes in your area. Treading the same paths can become monotonous so mix it up by running through the countryside and around parks as well. You could discover new places, landmarks and wildlife you might not have realised were there.
Try to take your mind off running while you are doing it. Don’t focus on how far you have to go or what hurts but distract yourself in other ways. Perhaps there’s a problem in your life or at work you could ponder on while running or you could think about what you plan to do after your run etc.
Many runners find listening to music helps them pass the time while running. Compact mp3 players, snugger fit ear phones and arm bands and belts have all made it easier to carry equipment when running. However, remember to be extra vigilant about traffic and people around you when running with headphones on. Also, if you intend to race while listening to music, check with the race organisers first that this is allowed. Some events have banned people from wearing headphones as it means they cannot hear marshals’ instructions.
Another way to combat boredom while running is to go with a friend. Chatting as you run will soon pass the time.
“I always start training but lose interest after a week”
Once the initial enthusiasm wears off, it can be difficult to keep the momentum going. But there are things you can do to ensure you stick at it. Join a running club so you have other people to run with and encourage you or enter a race so you have a target to get fit for. The longer you can keep running as part of your every day routine, the fitter you will get, and the easier it will become.
Read our Top Ten Tips to Stay Motivated here
“It hurts too much”
“No pain, no gain” is what they say and it’s never truer than in running. It does become easier as you get fitter but there will always be the odd ache or muscle tiredness. Many of these kind of niggles will go away as you run and your muscles warm up. You can avoid other common running ailments – like blisters or stitch – by wearing the right shoes and not eating or drinking too close to your run. What you wear can also affect how comfortable you feel on a run – don’t overdress unless it’s a very cold day when you should wear thin layers.
The “no pain, no gain” rule doesn’t apply if you have an injury like a torn muscle. If you develop a pain that only gets worse when you run, then stop. If it doesn’t heal after a few days rest, seek medical advice.
Read our article, Common Running Injuries and How to Avoid Them here .
“I’m too busy looking after my children”
We hear reports in the news all the time about how children are becoming more and more lazy and overweight, addicted to watching television and computer games. So why not set yours an example by helping them to get fit with you? You could go to the park as a family and do a run together or you could run around a football pitch while your children have a kick about in the middle. You could also make it more fun for them and you by doing relay races or seeing who can get to a certain point first. Many running clubs have separate groups for children so you could take them down with you when you go and they can run with others their own age and make new friends while you do your session.
If you lead an active lifestyle and encourage your children to do so, they will be more likely to keep fit as they get older, meaning they will be healthier and live longer.
“It’s too hot/cold/wet/windy”
Whether it’s a hot day, it’s snowing or raining, there are steps to you can take to ensure you can still get out running.
In the heat, dress in light, breathable fabrics, wear sun cream and sunglasses and stay hydrated. When it’s wet, wear a waterproof jacket and a cap to shield your eyes. When it snows, wear shoes with good grips and avoid icy patches.
Occasions when it’s dangerous to be out running due to the weather – eg in a hurricane, blizzard or electrical storm – are rare so don’t let the conditions hold you back, just ensure you are prepared for them.
Read more advice on Running Whatever the Weather here