Hi friend! So you want to start running? Perfect! It’ll be a bit challenging at first but the results will be outstanding. You’re probably wondering; how did I get here? Running is out of the cards for me. Hold on, it’s something you can do too. At the start of the year I had the same reservations about running but I can confidently say that you should push those aside and just do it.
This past spring I did my first 5k marathon run and to my own surprise not only completed the race, but also ran a time that I could only dream of. The highlight of the race was both completing it and getting a medal to signify the run. In retrospect, one of the best activities to participate in if you’re looking for a challenge is running. It’s a great way to boost your fitness, clear your mind, and and to enjoy the outdoors. Before you step outside to start running, it’s important to think about how you’ll ease yourself into it without causing injury and in a way that allows you to enjoy the process. Read below for running tips that I’ve followed to run my first race, and all future races!
1. Start Slow
First, always remember, running is a journey that you should build on. You can’t just start running at full speed and expect for everything to be ok. You might end up injuring yourself if you do that as a novice runner! One of the best ways to start running is to start slow by doing a run/walk combination. For example, you can walk for a couple of minutes, then jog for a minute or so, and repeat. Doing this allows you to gradually increase your running capacity as you build endurance to run longer distances.
2. Invest in Proper Shoes
This is something that I strongly recommend. Please make sure you purchase proper running shoes. As someone who made the mistake of running without proper shoes – you’ll definitely feel the pain afterwards. Pain in your feet, hips, knees, pain everywhere! Look into shoes that have been created specifically for runners; this will not only aid in your run stride, but also help to reduce the risk of injuries. You can find running shoes for both short distance, and long distance runners – chose the best one for you! The running shoes that I currently wear are by Asics Gel-Nimbus 24 Lite-Show .(Click the name of the shoe for more information).
3. Warm-Up and Cool Down
Don’t even THINK about moving your body without warming up your body first! You can start with some dynamic stretches to get your muscles ready for movement. Be sure to warm up your whole body from top to bottom as running involves all of you. Aside form dynamic movement also consider gentle stretches to get you feeling limber. After your run, don’t forget to cool down with some static stretches to prevent muscle tightness and to promote and improve flexibility. Listen to your body and give it the preparation, and follow-up care it needs after each run.
4. Hydrate and Fuel Up
Running can take a lot out of you. Staying hydrated is important when embarking on this journey. Drink water before, during, and after your run to stay well-hydrated. Also, if able, think about eating a light snack such as a banana or energy bar at least 1 hour before you go out for your run in order to keep your energy up.
5. Set Realistic Goals
The hard truth is that you are not going to be an experienced runner tomorrow. Don’t expect to run a marathon next week if you’ve just started running last week. Set realistic goals for yourself that are challenging yet attainable. And as you embark on these goals, be sure to get creative with your training. Check out different running paths, try different run terrains, and also consider including other forms of activity such as weight training, yoga, pilates etc to help supplement you run. As part of your goal setting be sure to include rest and recovery days. It’s so important to take care of your body and give it the rest it needs in order for your muscles to repair and grow stronger to be at its best for your next scheduled run.
Hopefully these 5 running tips give you the motivation you need to get out there and run! Remember, running is a personal journey and it should be a process that you enjoy embarking on to not only improve your physical, but also mental health. It’s not about how fast you go or how far you run; it’s about enjoying the process and improving your health. Happy running!
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