[justrudd]

> I've found that I always pushed myself way too hard while running. The goal is not to be fast or have the best time.

This was a key point for me. Like many, I started with Couch to 5K. During my run intervals, I ran too fast. Had to make up for that 2 minutes of walking.

Eventually, after much reading and trial and error, I finally figured out how to run and how to program running. My standard is to keep my 1 mile time right at 7 minutes. I test it once a month. If it is creeping up, I’ll add in more running/cardio. Otherwise, I keep everything the same.

It took a lot of months of “slow” 11 and 12 minute miles to build up my body to be ready to start doing the tempo runs and speed work. I think too many new runners start right off with tempo and speed work because they “gotta feel the burn”, and they get embarrassed being passed. There were times I was going to quit running because I’m maintaining a 12 minute pace and people walking their dogs were passing me.

I don’t remember where I heard this (or read it), but depending on when you start your fitness journey, remember you spent YEARS getting yourself to where you were. You’re not going to turn it all around in months much less days.