This year when I started running more seriously, I weighed 223 lbs. Two weeks ago I weighed 192. I have gained 5 lbs back in the last two weeks and can’t have it continue to creep up.

Because the sun doesn’t come up in the mornings before I go to work, I decided I would start to go on some short runs at lunch when the time permitted. I also have this goal in the back of my mind to do a mountain marathon next year so it seems like a good time to start running more on the trails that are so abundant here in Utah County.

Today I went up Battle Creek Waterfall and then continued up the path on top of the waterfall. I have never ventured much beyond the base of the falls but am excited to explore it a little more. One of the great benefits of living near the mountains is the trail system that is so accessible.

Running trails is much harder then road running. One really has to pay attention to every foot step and be on your toes. Road running allows you to put your mind in a more relaxed state and not have to pay such close attention. I like the trails… a lot.

Now is a good time to start running. I, for one, am excited to get out and enjoy the changing weather and colors.

Photo by Vassilis Kokkinidis

Many people wonder how to start running. Admittedly it is not an activity that I used to enjoy. In fact I would avoid it at all costs.

I never understood why someone would go through the trouble or pain to run. I wanted nothing to do with it.

Over time though, I began to enjoy it more and started to take it a little more seriously, but only after starting and stopping several times over the years.

This year though, I have run over 750 miles to date, have completed 2 half marathons and 1 marathon. Even though my main goal for the year was the marathon, I have found myself looking at upcoming race calendars and trail maps wondering what I want to train for next. In the past after I have run a race I was satisfied and said enough and stopped with no intention of ever starting again.

What is it about this year that has me hungry for more? I think it is a combination of several key factors that worked for me. Perhaps they will work for you as well.

How to Start Running

There are several reasons people start and stop running. It can be maddening and quite annoying. Not to mention pretty boring. Maybe you start a new year with a resolution only to realize it is really cold outside, and running on a treadmill is not an option.

Maybe you set some goals and then life gets in the way and you don’t run for a day or two.

Then you feel guilty.

Then it is hard to start again.

No matter the reason, here are a few helpful tips that I think will help keep you running and moving forward.

Set a Goal & Make a Plan

I find it helps a ton when I have a goal I am working towards. When I started training for my first race I would run to the end of my street and back. It was horrible.  Even though it was a dead end and was only about a half a mile away, I was winded and sore and felt like I wanted to die. I turned around and literally walked limped back home.

Now most of my goals are based around certain races, but that doesn’t mean yours has to be. It could be a goal to run around the block in a certain amount of time. No matter what the goal is, give yourself something to work for rather then just running for running’s sake.

Find one thing about running you love and do it often

I was reading an interview once with Anton Krupika and he said to “investigate what it is you love about running and then do it — A LOT”. Ever since I read that, I have tried to think about what it is I love about running. I am still trying to pin my finger on it, but I think it changes from day to day.

I think the thing I love most about running is getting up and running in the early morning while the world is still waking up. I love being out when the sun is coming up over the mountains.

So figure out what it is about running that you love, and do it — A LOT.

Don’t be too hard on yourself

While you need to work hard to meet your goal that you set and stick to the plan in front of you, it is important to not be too hard on yourself.

If you miss a day, no big deal.

Just don’t try not to miss two in a row.

If you don’t run as fast as you want to, no big deal.

You probably pushed harder than you would have without the goal.

Just have fun with it and enjoy the fact you are out exploring your surroundings.

Reward yourself

Enjoy the small successes of running. When you reach your goal, or milestones throughout the training, reward yourself. It is a very important part of moving forward and recognizing small successes throughout life.

For the most part, I tried to stick to a pretty good diet throughout my training. About once a week though, I tried to have a day, or half a day where I didn’t watch what I ate too closely. It was a small reward and gave me something to look forward to. It also helped control my eating the rest of the week when I knew I had a free day coming up soon.

Be accountable to someone else

This is probably one of the most important aspects of training. If you are accountable to someone else for your goals, then you will be much more likely to follow through on them.

I told several people of my plans and goals and would update them on a regular basis. It will get to the point where a bunch of people are aware of your training and will ask you how its going. If you are running a race, they will wonder when it is and how the training is coming. Many times being accountable to these people pulls you through difficult days when you want to give up.

Don’t compare yourself to anyone else

Unless you are an elite runner and out there to win every race you enter, you should not compare yourself to anyone but yourself. Don’t worry if a little old lady with a walker is going faster than you. Just keep moving forward.

There is no one out there you need to compare yourself to other than yourself.

Be the best YOU you can be. That’s all you need to worry about.

Conclusion

So if you are wondering how to start running, follow these steps above. By no means is it an exhaustive list, but hopefully it is enough to get you started. No doubt that you will come up with your own lists of reasons and ways to teach others how to start running.

Any additional thoughts, please post in the comments below.

Happy running and hopefully I’ll see you on the trails.

Brandon

Recently I signed up for the Thanksgiving Point Half Marathon coming up in April 2011. I have done a half marathon and a few 10k’s in the past, but it has been a few years and I was a little tentative about this one. I decided to take the plunge anyways.

Throughout the training, I have had a lot of time to think and have come up with a few similarities between long distance running and running a business (web based or not).

It Is Not That Bad Once You Get Started

One of the hardest things about training for a long run is getting in the right mindset before you head out. When I am faced with a long weekend run I begin to get a little anxious a day or so before just thinking about the run. I find that I get a little pit in my stomach and almost dread the thought of getting out there.

But a funny thing tends to happen. Once I am out there running and moving forward, it is never as bad as I earlier anticipated. In fact, most of the time it is very enjoyable. I find little challenges to keep me moving forward, or just enjoy the outdoors. If I am running a track and there are other people around, I set small goals to try and pass them at certain points. If I am alone, I time my laps and try and make them faster then previous laps or reach certain landmarks in a set amount of time.

In business, it is easy to worry about the “hard things” that need to be done. Once you get them on the calendar and are in the process of “putting in the miles”, it is not that bad. Especially if you break it up into smaller goals. This will not only keep your mind occupied, but it will allow you to focus on all the small steps that go into accomplishing what need to be done.

Its Not A Sprint

Another important aspect of long distance running (and business) is to understand that it is not a sprint. This was a hard one for me to understand and I will be the first to admit that I still struggle to keep it in perspective. It is critical that you pick one (or at most 2) projects and focus through to completion on them before moving on to the next bright shiny object. There are a thousand and one ways to make money online. Figure out your passion and stick with it. Don’t expect one idea or website to get tons of traffic and sales within a week. You have to put in the miles.

It is really easy to find yourself being distracted and bouncing from one idea to the next. Staying super busy without ever getting anything accomplished. It is frustrating to look back on the last month, 6 months or even a year or more and think about what I got done and realize I started a dozen projects and didn’t finish any of them.

I had a long conversation with a good friend of mine not too long ago and one of the things we spoke about was figuring out what you are passionate about. Once you have that figured out, what is the fastest, most direct route to get you to that point. You want to be an affiliate marketer? Do everything you can to get there as quickly as you can. Want to focus on local business marketing? Put everything else aside and go after new local business clients.

After you decide which direction you want to head, stick with it and do not get off track. Unsubscribe from all the other lists unassociated with your path. I promise they will still be there if and when you decide to take them on. Don’t clutter your brain or inbox with unnecessary information.

Like I said earlier, this is a hard one for me.

The Right Form Makes Running Easier

Often I find myself going much slower in my runs then I am capable. I realize that I am just trudging along without much thought on whether or not I am being efficient or not. Once I realize this I straighten up my form, lengthen my stride and instantly speed up my pace without much additional effort.

You can cover much more distance in a quicker pace with the right form and almost less effort. Just watch a professional runner sometime and see how effortless he makes it appear.

The same rings true with business. It is easy to get distracted with filling your times with small, less important tasks rather then the few tasks that will drive traffic and produce revenue. At this point you need to understand the critical factors in your business and either cut out the rest, or outsource them to someone else.

The Final Stretch

Unless you have a clearly defined plan for your business and know exactly what it is you want to accomplish, you will find yourself wondering aimlessly. Bouncing from one project to another, staying “busy” but never really accomplishing anything.

Carefully plan your success, and then execute on that plan. Visualize yourself at your end goal and figure out the least amount of steps it will take to get there, then stay laser focused until you cross that finish line.

If your “finish line” is the Thanksgiving Point half marathon, I will be right there with you.

To your Succes,

Brandon

I am going to preface this post by saying that I am not proclaiming to be any kind of expert on this subject. I just know there are some things I can improve in my life. So with that being said, here are some ways I am trying to improve my health in 2009.

One of my goals for the new year is to loose some weight. Not that I am extremely overweight, but there is plenty of room to improve my health this year as well as drop a few pounds.

As I have thought about what my habits are and how I could easily change them to get healthier and more in shape, there are a few things I could easily change to take steps in the right direction.

So here are a few things that I am doing to get healthier. If you have any other ideas, let me know.

1. Portion Control – I think this is one of the most important ways to loose, or at least maintain current weight. I know that when I sit down for dinner, it is so easy to pile more on my plate then I should. Also limit the seconds.
2. Limit Sweets – When I am at my desk, or around the house, it is just as easy to grab a piece of fruit rather then a candy bar.
3. Drink Lots of Water Throughout The Day – I know that it is said that you should drink 8 glasses or cups of water throughout the day. I am not sure, but I would assume it is not as good for you to drink all 8 glasses before 7 in the morning and then soda’s for the rest of the day. I could be wrong, though.
4. Exercise More – One of the keys to being healthy is to exercise regularly. A couple things I do is a)ride my bike to work (not so much now that it is cold, but a good idea none-the-less). B)  get a gym membership. I am working on finding the best deal in town and working out a good contract so I don’t have to pay full price (who wants to do that?) C) I am going to start running again when it gets a little warmer outside, but right now, treadmills at the gym.
5. Stop Eating After 8:00 pm – This is another “good” idea. Keep in mind that it is 12:20 am and I just finished leftover baked potatoes.

Okay, these are just a few things I want to do better throughout the year.