These statements are both true: I’m going to run a 10K. I’m not a runner.
I hate running. It’s hard, I get out of breath, I feel like a loser, and it’s boring. Or at least, I’ve hated it in the past. I recently started a running program for beginners called Couch-to-5K. If you were like me and didn’t know what a 5K entailed, here’s a quick thumbnail sketch: a 5K race is 3.1 miles. To serious runners, it’s a warm-up. For me, it’s kinda like torture.
If you noticed, I mentioned at the beginning of this post that I’m going to run a 10K.
That’s two 5Ks (I’m good at math). So instead of 3.1 miles, I’ll have to run 6.2 miles (see, I really am good at math).
This isn’t an ad for Couch-to-5K (we have no relationship — in fact, I’m a nobody on their radar). I’m mentioning them because they excel at something known in dog training as “shaping.”
Shaping in the dog training world means taking tiny steps toward a big goal behavior.
For instance, we shape a dog to settle: the dog goes to his bed (or crate or mat), lies down, and relaxes there for awhile. Not many dogs can do that on their first try. So we break that “big” behavior down into little — easily achievable — steps:
- Go to the mat
- Lie down
- Stay and relax on the mat
Breaking behaviors down into small steps does a few things for the learner.
- It ensures easy success. When something’s easy, you’ll find that the learner will stick with it.
- It makes the task fun. It’s fun to succeed!
- Learning happens without effort. Because the steps are so tiny, progress comes easy.
- Confidence increases. When the learner succeeds frequently and easily, their confidence grows.
Notice I said “learner,” not dog. That’s because these concepts that we use in dog training aren’t limited to just dogs. These concepts apply to anyone — or anything — capable of learning.
So back to my torture-fest of running a 10K…When I made the decision to do this, I searched for something to help me ease into running. I needed a program built for a true beginner. I can run away from a serial killer (or toward a chocolate cake), but I can’t really run just for the fun of it.
Couch-to-5K is built for non-runners.
They know how to shape a non-runner into a 5K runner. I’m impressed by the small, easily achievable steps. The workouts are doable — for the first week, they’re a mere 30 minutes. And within those 30 minutes, there are 10 minutes devoted to warm-up and cool-down. They know their beginners: I’m jogging only 60 seconds at a time, then walking for 90 seconds. That’s definitely doable.
Each week’s workout is just slightly more difficult than the previous week.
For instance, the workout for Week 2 is 90 seconds of jogging and 2 minutes of walking — a mere 30 seconds more of jogging than the previous week. That’s doable, right?!
As the workouts progress, the ratio of walking to jogging shifts so that you’re jogging more than you’re walking. And finally by Week 7, you’re jogging 2.5 miles nonstop. By Week 9, you’re running a 5K! After I’m able to run a 5K, I’ll start on their Couch-to-10K program to be ready for my race!
That’s shaping for humans! I love it!
I’m enjoying learning how to run. I can’t believe I typed those words. That’s the power of shaping!
Your turn:
Have you ever shaped yourself to do something? Do tell! What new skill, sport, or activity did you learn? Or, have you shaped your dog to do something? Leave a comment below – I’d love to hear your experience with shaping!
