How to start running when you have always dreaded the track
Many Kenyans associate running with the gruelling drills of athletes in Iten. It is rarely a necessity unless lives are in immediate danger.
However, for the everyday person who has always dreaded the track, the secret to cultivating running as a habit is not speed, it is strategy.
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Most beginners fail because they treat every session like a sprint, leading to early burnout, physical pain and ultimately, quitting.
However, by shifting the focus from performance to a “run-walk” approach, the activity becomes a lifestyle rather than a chore.
Master the art of the ‘Jeffing’ method
The most effective way to start is through the Galloway method, commonly known as “Jeffing.”
Jeffing involves alternating between short running bursts and planned walking breaks before you feel tired.
It prevents the rapid heart rate spikes that make beginners want to quit.
Research supports this approach: a study in the Journal of Science and Medicine in Sport found that “run-walk marathoners and continuous runners finished with similar times, but the run-walk group reported significantly less muscle discomfort”.
For those in Nairobi or other urban centres, the surface matters as much as the pace.
Avoid hard tarmac where possible. Seek out dirt paths or local school fields to reduce the impact on your joints.
High-quality shoes are the only essential gear. While a professional pair might cost upwards of Sh8,000, the investment prevents injuries that could sideline you for months.
Prioritise enjoyment over appearance
Success in running is rarely about how you look, it is about how you feel during the session.
Many people start running to lose weight, but experts suggest that this “extrinsic” goal is often why they quit.
To keep going, you must find a reason rooted in the activity itself, such as the mental clarity running provides.
According to research conducted by sports psychologist Richard Ryan in 1977, “adherence was associated with motives focused on enjoyment, competence, and social interaction, but not with motives focused on fitness or appearance”.
By focusing on the small victory of completing a 20-minute session, you build the “intrinsic” motivation needed to stay consistent.
Start with three days a week and focus on the rhythm of your breath.
Once the dread disappears, the habit is officially formed.
