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The new year is upon us, and many people take this time to start something new. Notice how I don’t use the word resolution. I’m not too fond of the word, and much prefer to use the term goal. See my prior post for my reasons why. In any case, perhaps you want to take up running in the new year. Running is an excellent form of exercise, both physically and mentally. There is nothing better than a run to clear your head. I love “running” through my problems. I love the people I have met through the sport. I have even learned to love the burn. You get the point; I love to run.
People often ask how I got I started. Or say things like I don’t know how you do it? I could never run. Well, I am here to tell you, you can! Here are eight tips on how to start running.
Invest in the Right Shoes
Not all running shoes are created equal, and what works for me may not work for you. It is best to be fitted by someone knowledgeable in this area. Head over to your local running store and ask to be fitted for shoes. The salesperson should have you walk around the store so he/she can examine your gait. Based on what they see, they will have you try on a few different types of shoes. Once you have a pair or two that are comfortable, the salesperson should have you try them out by running, either outside or on a treadmill in the store. Make sure the store has a 30-day return policy if, for some reason, the shoes do not work out.
Set Small Attainable Goals
On day one, I went out and ran 3 miles in the hot July sun. I would not recommend that! Aim for small goals. If you aim too high, you put too much pressure on yourself, and it takes the joy out of the process. Perhaps start running for time and not distance. For example, start by running three times a week for 20 mins. Once you are comfortable with that, add 5 mins and build from there.
Schedule your Runs
Take out your planner, your calendar on your phone or whatever it is you use to schedule your appointments and schedule in those runs just like you would a doctor’s appointment or a meeting with your boss. You would not cancel on them, so why cancel on yourself. I plan my runs out a month at a time. It helps!
Gradually Increase Your Mileage (or Time)
The rule of thumb is to increase your mileage by no more than 10% each week. I prefer every two weeks. Ramping up the mileage too quickly can lead to injury.
Keep a Running Journal
A running journal is more than just a place to track your mileage. It tells a story. As I track my runs, I note the weather, the mood I was in, how hydrated I was, how much sleep I had the night before, and what I had to eat that day. These are all contributing factors to any run, good or bad. I started to see patterns. I found if I was not hydrated, my runs were a bit sluggish. It is also neat to look back and see how far I have come when training for a race.
Add Strength Training
I learned this the hard way. I hated to exercise most of my life. It wasn’t until I turned 40 that I decided running was for me. I went all out. Once I find something I like, I do it. This lead to shin splints and tightness in my hips and glutes. Once I began strength training, my problems started to dissipate. Oh, and make sure to add stretching to the routine as well. You can read all about the benefits of stretching here.
Join a Running Group
Runners are the NICEST people. When I started running, I joined a running group at my local running store. It was fantastic. It gave me one night a week that was all about me and my new venture. Most groups ( I say most because there is always an exception) welcome new runners with open arms. It also helps you up your game. We tend to want to try more when we are with others. I have done some of my best runs while running with a group.
Follow a Training Plan
There many apps or free training plans available to help you get you started. Couch to 5K is a great app. Jeff Galloway, former Olympian runner, and runDisney consultant has some fantastic training plans. Jeff has perfected the run/walk method, and his plans are fantastic for beginners. Another great resource is Another Mother Runner. I am starting their heart rate training plan this upcoming weekend. I talk about it here.
Follow these tips, and you will be off and running, literally! Starting to run was one of the best things I ever did. It changed my life, and it could change yours.
