Millions of women run worldwide, but not all become habitual runners. Why? Because they start with goals that are too high or fail to maintain a regular running habit. To consolidate the habit, two fundamental keys must be met: discipline and consistency.
Additionally, there are methods that will help you become a habitual runner, and we will discuss them below.
1. The CaCo Method: the best ally to start
When a person starts running, the cardiovascular system tends to adapt much faster than the muscles, tendons, and joints. Not every part of the body handles exercise in the same way; knees and ankles need more time to adapt to impact with the ground. For this, it’s also important to have good women’s running shoes.
But how does this method work? The strategy is to walk and run in alternating intervals. Fast walking to prepare the body for gentle runs. The key to becoming a habitual runner isn’t intensity, but progression. You can start with 3 minutes of walking and 2 minutes of running, for a total of 20 minutes. And as time goes by, reduce the walking and increase the minutes of running.
2. The 10% Rule and the Importance of Rest
One of the most common mistakes of beginner runners is significantly increasing weekly mileage because they feel good and trust they can do it. But the body needs to adapt, and for that it needs time. Moreover, if you push the body without being adapted, you could suffer injuries. It is always better to progress safely by applying the 10% rule.
And how is this applied? It involves gradually increasing your minutes over the weeks, but without exceeding 10% of the previous week. For example, if you have been running 5 km for a while and want to increase your distance, this should not exceed 5.5 km. Physical rest is as important as exercise, as the body needs to recover.
3. Strengthening and Appropriate Footwear
Running isn’t just about adding kilometers; it’s about doing it with the right footwear. In addition, you should work on strengthening your body to be a habitual runner free of injuries. You can perform lower-body strength routines and also abdominal exercises to stabilize your posture.
Regarding footwear, you should have specific running shoes to protect your health. They must adapt to your gait type and your weight. Shoes for walking or gym shoes won’t do, because the cushioning must be very good. This could help prevent plantar fasciitis and even tendinitis.
Therefore, footwear, consistency, and rest will be your great allies.
