Sharing the Road

Become a mentor and help motivate a beginning runner

June 28, 2007
Media: Sharing the Road

You may not realize it, but you influence nonrunners all the time. I'm willing to bet there are a dozen nonrunners close to you who admire what you do–and probably wish they ran themselves. Who are these people? Maybe a coworker. Maybe a friend. Maybe your spouse.

It's possible that with just a little extra encouragement from you, one of these people could be brought into the sport. Time to give it a try.

On the following page, I've put together a step-by-step beginner's program for your beginner to follow. Go ahead and tear it out for that person. But first, some basic tenets of mentoring.

Keep it fun
Many nonrunners and beginning runners have the mistaken impression that running must be painful, and that to improve in running, you need to "hurt." You and I know that isn't true. A big part of your job will be to convince your beginner of this right from the start.

Easy running can be one of the most pleasurable activities in life. There's a storehouse of endorphins inside us, eager to be released by even gentle activity. Increased mental energy and an improved attitude can be realized from the very first run.

Unfortunately, many beginners soon drop out of running because they become overeager. They want all the benefits right away. The thing is, almost every novice is capable of going faster or farther than he should at first. Doing so brings exhilaration initially, but soreness, fatigue, injury and burnout often follow. Therefore, to keep a novice runner on track and to keep it fun, hold her back. Keep runs shorter and slower than she's capable of, especially early on. Suggest running in different areas (parks, trails, other parts of town), or you might hook her up with a running club. If she's up for it, put a race on the calendar as a goal to train for. (Remember to assure her that races are fun, social events, not hard-core, pain-inducing tests.)

By holding new runners back, you'll ensure that they experience a series of successes. Also, you'll be setting up an internal reward system that is motivating and self-perpetuating.

The Do's and Don'ts of Mentoring
The chance to introduce someone to running is a wonderful opportunity that needs to be handled responsibly. It may be helpful to keep the following in mind:

DO try and be sure to approach the appropriate person.
DON'T pester every person you think would enjoy running.

DO keep reinforcing the positive changes he is experiencing.
DON'T harp on the things he is doing wrong.

DO mention the known benefits of regular running such as stress relief, more energy and more self-esteem.
DON'T promise that running will deliver on everything from better sex to hair growth (I'll vouch for the latter).

DO watch or run a race together. (She will see lots of people who look like her.)
DON'T drag her to a race and leave her to fend for herself.

DO treat him as an individual. Allow him to progress at his own rate (not yours).
DON'T impose a preconceived schedule on your runner.

DO congratulate her on her achievements.
DON'T talk for an hour about your own.