Mastering the Basics: Why We Build Up Slowly in Running
Coach Janelle
So you’re ready to crush some running goals — but maybe you’re feeling a bit antsy. Maybe you’re eager to jump into those longer runs and push yourself to the max. And trust me, I get it. We’ve all been there. But before you start cranking out those long miles, let’s talk about why taking it slow and building up gradually is not only important, but also super beneficial in the long run.
Prevent Overuse Injuries
Here’s the thing: running is awesome, but it can also be tough on your body, especially when you’re starting out. If you jump into longer distances too quickly, you might end up with overuse injuries, like shin splints, stress fractures, or knee pain. Yikes, right? The reason is that your muscles, tendons, and joints need time to adapt to the stress running puts on them. By increasing your mileage slowly, you give your body the chance to adjust, build strength, and avoid those painful setbacks. It’s all about finding that balance between pushing yourself and respecting your body’s limits.
Building Proper Mechanics
Running isn’t just about putting one foot in front of the other. There’s a lot going on in your body that you probably don’t even realize — especially if you’re new to running. From your core to your feet, there are a lot of moving parts that need to work together in harmony. When you build up gradually, you allow your muscles, tendons, and ligaments to develop the right strength and coordination for proper running mechanics. This helps you run more efficiently and prevents that awkward, injury-prone form. Think of it like learning to play an instrument — you have to practice the basics before you can play a symphony!
Gradual Adaptation for Your Body
Now, here’s a little science lesson: Your cardiovascular system (think heart and lungs) adapts faster than your muscles and joints. Your heart and lungs get stronger quickly, but your muscles, tendons, and joints need more time to catch up. That’s why we focus on building up slowly — it’s not just about your lungs being able to handle a long run, but making sure your body can physically handle it without breaking down. The last thing we want is for your body to be overworked before it’s ready, which could result in fatigue or even injury.
Building Endurance, the Right Way
Endurance isn’t something that happens overnight. To get there, you need time. If we rush into longer runs before your body is ready, we risk burning out or hurting ourselves. Starting slow allows us to build endurance in a sustainable way. It gives you the foundation to run longer distances without putting too much stress on your body. And trust me — you’ll get there faster by building slowly than by pushing too hard at the start.
Mental Confidence and Motivation
Let’s be real: no one wants to feel like they’re failing on their runs. And while challenging yourself is key to improvement, setting yourself up for success is just as important. By starting with shorter, manageable runs, you’re building mental confidence. You’ll be able to celebrate those small wins (like hitting a new distance or running for the first time without stopping) and keep that motivation high. Feeling successful in the beginning keeps you excited for the next challenge, and before you know it, you’ll be knocking out those longer runs with ease.
So, while it might be tempting to jump ahead and push yourself to the next level, remember that slow and steady wins the race — literally. By building up your distance gradually, you’re laying the groundwork for long-term success and injury-free running. Trust the process, respect your body, and celebrate every step you take along the way. You’ve got this!
Happy running! 💪🏃♂️
