Tips for Beginning Runners

So you want to run, do you? Great! Running is an excellent way to burn calories, develop endurance, and improve your cardiovascular health. Which ever reason you choose to begin on this journey, you are probably wondering where to start. After all, we can't turn ourselves back into the 5 year olds that ran with abandon and just because. Our bodies need a little more care and attention. And when you begin to run, it can be tough. Follow these tips to try and make it easier so you stick with your program.

1. Buy good shoes. The best thing you can do is go to a store that specializes in running shoes. Their employees are trained to ask you the right questions, measure your feet, watch you run (on a treadmill or stretch of hallway), and get you into a pair of shoes that will work for you. The greater Milwaukee area can check out InStep. If you don't have access to a specialty store, at the least, do some research and find a local department store or online store you can purchase from. Runner's World has some great links for you to begin your research. A pair of shoes with the right features is a priceless addition to any training program. Keep your feet happy, your body will be happy too.
2. Find comfortable clothing. Notice I said 'find', not 'buy'. You are more than welcome to shop till your hearts content for tech fabric tops/bottoms/bras/socks/jackets/fuel belts/etc. If your wallet can take it, go for it. You'll look nice and you will be comfortable. But it is not necessary to begin a running program. The most important feature of your clothes is that they fit and they are weather appropriate. Yes, your old high school tshirts and basketball shorts will work. So will your sweatpants. So will your hoodie. Find something that feels comfortable, and get out the door! NOTE: One thing you may hear about, or experience is chafing. This is not fun. And it is not only for beginning runners. But one of my all time favorite running 'tools' is Body Glide. Like a stick of deodorant, you apply it wherever you think you might chafe, or have chafed in the past. (Ladies, think under the band of your sports bra, guys; nipples). Apply and you will be thankful!
3. Go Slow. When you start to run, if it feels like you are going slowly, go slower. This will allow you to not only finish your workout, but will give you a place to improve from. If you have never run before, if it has been ages since you ran, if you are afraid of running; try a walk:run ratio. Jeff Galloway trains people through marathons using a walk:run ratio. And he is a great resource for beginners.
4. 30 minutes. 30 minutes should be the starting point for your workout. Don't do more, don't do less. Get out the door for 30 minutes, starting with 2 or 3 times a week, eventually working up to 4 or 5. Depending on your level of fitness, this 30 minute block may start out 100% walking. This is 100% acceptable. Once you are comfortable walking for 30 minutes, add in some running periods. Try 4 minutes walking, 1 minute running. (or 30 seconds running). Each week, slowly chip away at the time spent walking and increase the time running. Again, Runner's World and Jeff Galloway can break down day by day plans for you.
5. Ask Questions. I have been running for 14 years and I still have questions when it comes to running. Questions about hydration, fuel, gear, injuries, stretching, or general "does this happen to anyone else" are common and normal. Find someone you can ask these questions to. Ask me. You can email me at pursuitofness@gmail.com Or join an online group for runners. Find out if your specialty store has fun runs or events where you can connect with other runners. Ask a buddy who runs. Keep asking and keep learning!
6. Have Patience. You most likely won't be able to run for 30 minutes right out the door. You may get sick one week and have to repeat a week in your program. You may find a week that is particularly tough and will need to repeat it a few times. You may feel that your breathing will never get easier. Every runner goes through this. One of the key steps to becoming a runner is to stick with it. Keep going, and be patient. You will get there.
7. Have Fun. This is the most important tip of all. Running should be fun! You should want to do this. You should enjoy the moment. Not every moment, and not all the time, but if you don't have fun running, you won't stick with it--and you shouldn't. Be patient enough to let the fun come to you.

"Life's a journey, enjoy the run"


In Pursuit,


Sarah