How I Learned to Love Running

I am one of those people who wish they could just hop on a treadmill and run 5 miles. What actually happens is that approximately 1 minute into my run, I start staring at my distance wondering how I have managed to only go .10 miles. Then my mind starts thinking about how long it will take me to actually reach my goal and pretty quickly my legs want to abandon this ambitious mission too. I think “okay maybe just 1 mile today” but even that seems like an impossible feat when you can’t stop staring at the distance which honestly seems like its staying stagnant sometimes rather than increasing. And I know there are plenty of tricks to take your mind off of it, like putting a towel over the monitor but let’s be clear, that just means I am lifting up the towel every 5 seconds too. So after a lofty 3 minute endeavor, I give up on my run. This happens every time.

The thing is I still desperately wanted to find a way to love running and clearly my approach wasn’t working so I signed up for one of our HIIT it Hard classes because I knew they incorporated running and strength training. I figured maybe having a trainer telling me to keep running would keep me on the treadmill for longer than 3 minutes. The class was set up so that you rotated between 10 minutes on the treadmill, 10 minutes on the rower, and 10 minutes strength training. So when it came time for the 10 minutes of running, I slowly made my way to the treadmill knowing that I would probably hate every second. The trainer explained that the treadmill portion would consist of interval running where we would sprint or run for a period of 30 seconds, 45 seconds or a full minute and then rest at a walking pace. Before I knew it the 10 minutes was up and so was my heart rate. The interval running made it so I was far less focused on the distance and duration because I knew that I could get through 30/45/60 seconds. I knew I would only have to get through that short spurt of running before I could give my legs a break and walk. I had finally found my sweet spot. Since that class I have incorporated interval running almost every time I get on the treadmill. It has helped me build up my endurance and because of the constantly changing pace I don’t find myself thinking about how much I want it to end. And the most surprising thing is it has made me a better long distance runner. Now when I say long I mean like 3 miles but hey that is a lot better than my .10miles.

Interested in trying incorporating interval running into your next workout? Try this 20 minute interval run the next time you are looking to change up your routine.

Warm Up: 2 minute walk at a 3.0 – 4.0 pace

30 second run 6.0 – 7.0 pace

30 second recovery 3.0 – 4.0 pace (this will always be your recovery pace)

45 second run 6.5 – 7.5 pace

30 second recovery

60 second run 6.5 – 7.5 pace

30 second recovery

30 second push 8.0 – 9.0 pace

30 second recovery

45 second push 8.5 – 9.5 pace

30 second recovery

60 second push 8.5 – 9.5 pace

30 second recovery

30 second sprint 9.5 – 10.5 pace

30 second recovery

45 second sprint 9.5 – 10.5 pace

30 second recovery

60 second sprint 9.5 – 10.5

3 minute cool down