Today is an exciting day! One of my goals this year is to share more information about running. I mean my blog is called Recipe Runner, and I feel like I haven’t been sharing nearly enough about all things running. So starting today and every Tuesday I will be sharing all kinds of tips, advice, and knowledge about this crazy thing called running! What better name for this new segment on the blog than to call it, Training Tip Tuesday! For the first edition of Training Tip Tuesday I thought it would be best to start at the beginning and talk about my Top 5 Tips for Beginner Runners.
It’s the start of a new year and for many of us that means incorporating more exercise into our lives. If you’ve ever thought about trying running I’m here to give you 5 tips that I have found to be so important over my 16 years of being a runner. Before we dive in I want to make sure you are aware that I am not a coach or medical professional by any means and before you start any kind of exercise routine you should check with your doctor to make sure this type of exercise is ok for your body.
Tip #1: Be Realistic
So you’ve decided to give this running thing a try. You step outside in your new running shoes, clothes, and watch and feel like you could run for miles. As you start running that first 1/4 mile feels pretty good and you think, “I’ve got this, piece of cake!”. Then suddenly after the 1/2 mile mark things aren’t feeling as good. You’re breathing hard, your legs don’t feel as light as they did when you started, you have a side ache, and all those positive thoughts are starting to turn negative. Before you know it that 3 mile run has turned into a 1 mile walk/run and you are beating yourself up wondering why you ever thought you could do this.
If you are new to running you have to realize it takes time to build up the strength and endurance to do that 3 mile run. Instead of going out thinking you are going to run all 3 miles, be REALISTIC with yourself! Tell yourself I’m going to go out there and run for 3 or 4 minutes, then I’ll take a break and walk for 2 minutes, then repeat the process. Over time those walking breaks will become less and before you know it you’ll be able to do that 3 mile run.
Tip #2: Invest in a good pair of running shoes
Shoes. They are the most important piece of running equipment you will ever own. Yes they can be expensive, but if you are planning to make running part of your life it is an investment you need to make. Please don’t go to a big box sporting goods store to get your shoes. Instead, look up a local running shoe store. These local stores are owned and run by people who are avid runners and can properly fit you with the correct shoe. Having the right shoe can significantly reduce your risk of injury over time.
Tip #3: Build Mileage Gradually and Focus on Distance Rather than Speed
Don’t go out on your first run thinking you are going to run a 5:00 minute mile or run 50 miles over the course of a week. Doing too many miles too soon will more than likely lead to an injury, shin splints being a big one for new runners. Just as packing on mileage too soon can cause injury so can speed. The faster you run the more stress you are putting on your body and mind. Let the distance come first then you can start worrying about speed.
Tip #4: Make Running a Habit
If you want to be a runner it’s going to require more than just going out once a week for a casual run. Don’t sign up for a race and think that doing a few training runs is going to prepare you. You bought those good quality running shoes for a reason, don’t let them sit in your closet and collect dust! Find something or someone that inspires you and use that as motivation to keep with your running routine. Even on days when your motivation is low and the couch is calling your name, lace up those running shoes and get out there. I’ve never met someone who regretted going for a run!
Tip #5: Set Goals
Setting goals is what keeps us motivated. Whether that goal is to be able to run a mile without stopping or sign up for your first 5k race, make goals! Goals give us something to work towards. Running is much more fun and you are far more likely to get out there and do it if you are working towards something. Everyone’s goals are different so take some time to think about what yours are and write them down.
I hope these tips have been helpful in guiding you into the world of running! All of these tips are ones that I have found to be helpful throughout my years of running. Always remember that running is a slow and steady process. If you stick with it you will be amazed at what your body is capable of!
Great tips! For me, #2 is most important. I remember the first time I invested in a good pair of running shoes and it was a world of difference. I definitely agree that once you make it a habit, running is a lot easier.
Thanks Ashley! Good shoes are so important, I can’t stress it enough. I mean just think about all the pounding and weight your poor little feet are taking on. Gotta treat them well so they don’t rebel on you! ;-)
Great idea to start this series Danae! I love running but some days it is a challenge more than others. I love the experience of going to my local store for a fit test! Plus, I don’t know about your store but mine will return a pair after a few wears if they were a poor match for me! I’ve only done that one time but it always makes me feel better about the purchase :)
Thanks Bri! Doing the fit test at the running shoe stores is such a big help. I also love that they let you return the shoes if they aren’t working out, it’s so important to have shoes that fit well!
I think the most important thing for any new runner is to start slow. Really slow. So many will head out and run three miles the first day, be so sore they can hardly walk the second day, then on the third day they’ll say they hate running!
You are so right Debbie! Slow is definitely best when you decided to start running!
I used to run in high school and have just started up again (many, many year later). Thanks for the tips!
That’s so great Pam! I hope the tips help you along the way!
Great tips! Im getting into running recently so I will definitely put them to good use! Especially # 1 !
Thanks Amanda! It’s so good to hear you are getting into running, I hope the tips are helpful to you on your journey!
Awesome tips! I’ve been running regularly for 6 years now and personally find signing up for races as a great motivator to stay running regularly. I took two months off this winter and did martial arts and came back to running so much stronger that after 6 years, I just now got to running more quickly (8 min miles vs 10). I also love the tip to not assess yourself during a hill or between songs (if you run with music).
Thanks Lindsay! That’s so awesome that you came back stronger after a break. I think a lot of people forget that a break can actually help your running. Thanks for sharing!