Beginning runners may have a hard time starting and maintaining a running program because they lose sight of what they want out of it; they may not have the right motivation, or perhaps they do not have enough support. Like writing a business plan, a well written running plan is a road map of your running program to help you keep focused. Your written program does not have to be long, just a brief page or two you can post on your refrigerator to keep you motivated. Here are a few tips to have in your written running plan so you are well on your way to success:
Your Mission Statement – Why is that you run? Are you running to lose weight? Do you want accomplish a fitness goal? Do you have a race that you want to finish? Your mission statement of why you are running will get to the heart of your reasons for entering into a running program, and why you always put one foot in front of the other on your running path.
Your Personal Internal and External Environments – This is a personal inventory of what your personal struggles and outside influences are. Another way to look at it is to do your own SWOT analysis. List your personal Strengths and Weaknesses, as well as your external environment of Opportunities and Threats
• Strengths – This could be your own capabilities of you know what you do well to succeed. Do you plan your time wisely? Did you do sports in the past and were able to “stick with it?” Do you always finish what you start? These would be attributes a runner has to succeed.
• Weaknesses – Do you not work well alone? Do you find it hard to stay focused? Are you trying to overcome an injury? These are some examples of road blocks that runners would need to overcome to become successful. Finding solutions to your problems to combat these weaknesses will help you keep motivated.
• Opportunities – What will happen when you do succeed? Is there a new race you want run? Is there a running group you want to join? There are limitless opportunities you can list, including creating a running group, trying a new race or getting that medal you have always wanted.
• Threats – What outside influences will hinder your efforts to succeed? Can you not commit to 3 or 4 days of running due to logistics or child care? Do you not have means to get the equipment you need such as new shoes or training? These obstacles all have solutions. To contest these threats, you can always find resources from family, friends and neighbors to help you.
Your Implementation Plan – Putting your plan in action is sometimes the hardest part. Look at your own mission statement, and analyze your SWOT analysis. See wha you need to do to overcome your obstacles. Do you have a group of friends who can run with you once a week? Can you run during your lunch break? Can you ask a friend or family member to watch your children or can you take your children with you? Once you have this figured out, you can focus on getting some resources on what works best for you. You can download apps to play on your iPod while you run like 5k101 or Couch to 5k. You can always follow a written program such as Jeff Galloway’s walk/run method or Runner’s World beginners’ program. There are many beginning programs on the web, so find which one you like best and stick with it!
Document your journey – Writing a journal of your efforts is one of the best ways to see if you are reaching your fitness goals, and another way to “let out” some your anxieties during your training. Every runner has a starting point, and writing down your accomplishments, failures, victories and challenges will help you see where you were when you started, and how you got to achieve your success. Good Luck!
