Start Running Like Forrest Gump
Now that summer is here, more and more people are drawn outdoors by the nice weather. Many want to get outside and go for walks, maybe even finally commit to becoming more active several times a week. Others start cycling or adding some other form of cardio once the sun is out for most of the day.
Personally, I love running. Even though I run year-round regardless of the weather, summer still gives it something extra. Part of it is simply practical. You can dress lightly and easily. Shorts and a T-shirt are enough, and I do not have to overthink what clothes I need. The other part is the long daylight hours. I can run almost anywhere from early morning until late at night. As someone who loves evening runs, it is a huge advantage that it stays bright late into the evening and night.
As for me and my own running, I am not some amazing runner. I have put up times over the years that are enough to impress people in lunchrooms, but this article is not about becoming an elite runner. It is about becoming a recreational runner.
The actual process of starting to run is simple for most people. You go outside and run, done. Despite that, it is not always easy. Usually, something else is holding people back.
“How should I start running?” is not a question I get constantly, but it comes up regularly. At least once a month, which over the years adds up to quite a lot of times. I also get variations of the question whenever I post about my running on social media. I have helped many people get started with running and, more importantly, continue running. Not necessarily to compete seriously, but simply for health and enjoyment.
How I Started Running
I personally started running at the end of 2008 without any conditioning background at all. Honestly, I did not really have any athletic background either besides lifting weights. On top of that, I had a BMI well over 30, which made the whole thing feel even heavier.
The goal of my very first run was simply to jog as far as possible, no matter how slowly I had to move. I told myself that I would never have both feet on the ground at the same time. The street where I lived was about 400 meters long, and I could not even make it the entire way, but I really tried.
I moved so slowly that it felt ridiculous, but even without increasing the pace I was completely exhausted before reaching 400 meters. That was my starting point. From there, I would build my capacity, something that happened faster than I expected.
When your starting point is so low that you cannot even run half a kilometer, improvement also comes quickly. For me, it became about reaching the next mailbox or the next streetlight. If I could not do it before but could do it now, then I had improved.
It took me five or six sessions over almost two weeks before I managed to jog one kilometer continuously. It was not fast, but I managed to jog one kilometer. Simply being able to jog it was the goal. Once I could do one kilometer, it became fairly easy to reach two kilometers, then three, and so on. In less than two months, I ran my first 10 kilometers.
What time did I run? Slowly. Very slowly. It took another month before I could complete it in under an hour, just to give some perspective on how slow that first attempt was. Six months later, I had lost a lot of weight and my BMI was now 23 instead of 31. I could run over 40 kilometers, and it was an incredible feeling.
The reason I bring up BMI is because I see bodyweight as very relevant in running. Weighing 100 kg at 190 cm is very different from weighing 100 kg at 170 cm.
Forrest Gump Running
I kept running a lot and eventually started putting up times that were not bad at all. In the beginning, it was mainly to lose weight so I could compete in the -75 kg class in powerlifting and bench press. Once I comfortably made weight, running became something I did simply because I loved it.
It made me feel good, capable, and free. It was incredible. If a group of us were going swimming somewhere, the others would drive or bike. I would run. Sometimes it was 2 kilometers to the lake, other times 20 kilometers.
If I was going somewhere social, I would often ask the people I was meeting to bring a change of clothes for me. Either so I could run there or run home afterward and shower and change there. No matter the weather or conditions, I kept running and I have continued ever since. One summer in 2009, a friend asked me what I was actually going to do with all this running.
“What are you going to do with all this running? You run all the time and almost everywhere.”
My answer came out with a laugh:
“I do like Forrest Gump. I run because I can.”
Like many others, I loved and still love the movie Forrest Gump. It has so much to it. I have watched it many times. When Forrest is young, he struggles to walk and wears braces on his legs to help him move. At the same age as he is in the movie, I also had physical issues. Not to the point of wearing braces, but walking and moving around could be difficult. Some days were worse than others. During certain periods, I even needed crutches.
So when Forrest breaks free from his braces and starts running in the movie, it looked so freeing to me. It almost looked like he could fly.
Even today, more than 20 years later, that scene still gives me a rush and makes me want to run. Thinking about that scene while I am running still gives me that feeling. Simply being capable of running is a blessing.
How to Start Running
If you want to start running, my recommendation is to begin very simply, just like I did. Before I started jogging, I had already begun taking longer and longer walks. Eventually, I could walk 10 kilometers, even though it was not fast. How fast you move is a recurring theme throughout this article.
You should not care how fast it goes.
You simply want to do it.
Put one foot in front of the other.
So if you are currently at a stage where even regular walks feel far away and are not something you do every week, then start there.
Make sure you get outside and walk several times per week, and ideally work your way up to being able to comfortably walk 5 kilometers before you start jogging. Then begin sneaking short jogging intervals into your walks. It is enough to jog 25–50 meters a few times during the walk. Get your heart rate up a little and recover by walking between the jogging sections.
The total distance you jog during your walks should gradually increase every walk or every other walk. Maybe you jog 50–100 meters instead of 25–50. It can also simply mean adding more 25–50 meter jogging intervals. The important thing is that you are covering more meters running than you were before.
Try to do this at least twice per week and no more than four times if this is significantly more physical stress than your body is used to. If it does not wear you down too much, it might actually be best to do something every day just for the sake of building a routine.
Stick with this consistently for several weeks. Once you notice that you are jogging close to a total of one kilometer during your walks, then go out specifically to jog. Jog as far as you can and walk the rest.
Choose a distance of maybe no more than one kilometer and try to complete it without stopping or walking. Maybe you cannot do it the first time, but remember where you had to stop and next time try to beat it by getting a little farther. Remember to keep it easy. The pace does not matter. What matters is jogging for as long as you can without having both feet on the ground at the same time.
Eventually, you will complete your first kilometer. Then one becomes two, and so on. Your 5-kilometer walk turns into a 5-kilometer run with short walking breaks. After that, it eventually becomes a full 5-kilometer run.
Going from being sedentary to running, or even regular walking, can be a huge step for many people. In that situation, a 5-kilometer run sounds absurd. That is why it is important to follow these guidelines.
In the beginning, shoes and running surfaces can also be sensitive factors. Because of that, it is important to have a pair of walking or running shoes that work well for you. If you can walk 5 kilometers in them without pain or problems, you can probably jog in them too.
The world of running shoes is a jungle, but if your goal is simply fitness and general health, you will probably do fine with something basic, assuming you do not have issues that require special shoes. The surface does not have to be exclusively concrete or asphalt either. In the beginning, it is often good to mix in forest trails and gravel roads if possible.
Milestones
Depending on where you are starting from, the journey toward becoming a runner will look different. Here are some milestones you can focus on before moving on to the next step to create a smooth transition. If some of these points feel too easy for your current level, simply skip ahead to the one that matches where you are.
- Shoes that are comfortable and work for both walking and jogging
- A walking and jogging surface that works for you
- Building the habit of getting outside several times per week
- Being able to walk 5 kilometers without feeling destroyed
- Starting to jog short distances up to 100 meters during your walks
- Jogging a total of at least one kilometer during your 5-kilometer walk
- Going out and trying to jog one kilometer continuously without stopping or walking
- Jogging more than you walk during your 5-kilometer session
- At this point, you can begin going on dedicated running sessions
Also remember that you do not need to improve every single workout. Build your minimum level over time. One bad session does not mean things are going poorly. In the same way, one bad week does not mean your progress is ruined. We often confuse what a good and bad workout actually is.
A good workout is usually truly a good workout, but a bad workout is often just a workout. Just because something is not great does not automatically make it bad. In the end, every session you complete as part of this journey is a good session.
Start Now
So if you want to start doing this, begin now. Do not wait until Monday or tomorrow. Get it done today. Go outside and walk. If you can, try jogging a little. If you are already capable of jogging, then do it. You do not need to jog 5 kilometers or even 1 kilometer. It is okay if you cannot even make it 400 meters. What matters is that you start now and that you do not quit tomorrow.
Most importantly, a month from now you should be able to look back at today and realize that what felt difficult and exhausting today now feels easy.
Thank you for reading this article.