I’m coming around to the 3 year mark of when I made the commitment to exercising regularly. In two days, the 50 Mile Running Challenge begins, but what piece of advice will help newer runners achieve their goals? There’s a ton of different levels of runners in the group, and I’m so excited to see the advice, encouragement and support everyone provides. Such an eclectic group: we have people training for marathons involved, those who’ll be doing half marathons, some who are new moms looking to get back in shape, former college athletes, people looking to make lifestyle changes, and then some who are rehabilitating their injuries or coming back from surgeries. So much variation, and it’s going to be incredible.
But back to the point: What kind of advice would you give to a new runner?
I’ve been scouring Runners World Magazine, Livestrong.com, Competitor.com, Active.com, Fitness Magazine, Shape Magazine for some suggestions, and here’s the top 8 most useful tips and suggestions for new runners:
- Join a Running Group, virtual or local— Many beginning runners go solo because they might feel overwhelmed, nervous or intimidated by running with others. But gaining a running partner or a support running group will allow for the run to be more enjoyable, help inspire and stay motivated. This is really important in the very beginning on a plan because having a partner or a group support can really help push someone to try new distances or activity level. (source: Runners World)
- Have a strategy— If you are going from running 0 miles to a new program, it’s so important you are mindful and are listening to your body. Many people get hung up on speed to begin with, but you need to focus on progression. No one is judging you and it’s so important you worry more about how you feel rather than pace. My personal suggestion is to set up a “running time.” For example, look to do a duration of 20 minutes total “running time.” As you are in your “running time,” if you run for a minute and need to walk to catch your breath, try to be mindful of your running to walking ratios. As the program progresses you’ll notice within that 20 minute “running time” you will see steady improvement after 2 weeks. And you’ll know by listening to your body when you can begin to gauge distance rather than duration. (source: Runners World/ Personal experience)
- Log Your Runs— Running is a introverted and solitary activity. You’ll recognize your mind will sort through lots of things and you’ll feel a lot of emotions too. Probably very difficult ones in the beginning because it will be mentally draining and add a lot of stress physically. Document your starting weight, some feelings during the runs, thoughts, distances, times, pace, etc. You’ll be thankful you did. It will also keep you on track. (source: Competitor.com)
- Buy a good pair of running shoes— If you are using old pair of running shoes, you’ll notice after a few first walks or runs your knees, joints, and calves will be incredible sore or painful. This can really hinder the running experience, and turn you off from completing the challenge and reaching your goals. Having a fitted pair of running shoes is actually INJURY PREVENTION. Running shoes have thicker soles for cushion and stability. Your feet may swell when you run, so trim your toenails. (Source: Runners World, Active.com, Livestrong.com, Competitor.com, Fitness Magazine, Personal experience)
- Don’t be afraid to walk— It is okay to walk. The fact that you’re outside, or on a treadmill and working is a huge accomplishment. If there is a big hill and you are tired, it’s perfectly acceptable to walk up the hill. As you progress and increase your cardio levels in time your walking will decrease, but in the beginning, do the program and style that works for you. (Source: Active.com, Fitness magazine)
- Be sure to get rest— You are putting a lot of stress and demands on your body when you are first starting out. Many new runners will start too much too soon, and because of it they’ll suffer from shin splints, sore knees, hip flexor pulls, tight hamstrings, etc. You’ll also feel your energy levels will take a dip too. It does get better, but as you feel run down take a rest day, recuperate and recover and before you know it, you’ll feel fitter, stronger and more energized. Rest allows for your muscles to rebuild from all the micro tears in your muscle tissues which occurs during any new workout plan. Body has to adapt and it does take 2-3 weeks. (source: National Academy of Sports Medicine, Runners World, Fitness Magazine, Shape Magazine)
- Proper fuel and hydration— I’m plugging something personal in here. I take amino acids an hour before every run and have noticed it keeps me energized through out. After I run I also take amino acids to help with faster recovery. Hit me up if you have questions.– What I’ve read from sources regarding fuel and hydration: As you start to get into the thick of your running regiment, you’ll notice you’ll be hungrier more often. It’s imperative you consume nutrient dense foods, because it will help heal your body, strengthen your bones, and replenish your glycogens storages. Which will also allow for weight loss. Try not to use running as a reward to indulge in bad food. It will be counteractive to your progress. It also will lead to your muscles getting more labored or fatigued the next time you run. Ladies, consume high-fiber and complex carbs 30-60 minutes after your run, Gentlemen look to consume more protein dense foods 30-60 minutes after your run. Our genders are not equal when it come to replenishing and how we heal. Replenishing electrolytes and minerals following a long run is imperative to your recovery. Runners World recommends Advocare Rehydrate as the best go-to recovery drink post work out. You can buy some from me here: Advocare Rehydrate (source: active.com, Runners World, personal experience, National Academy of Sports Nutrition)
- Set up achievable goals— When you make daily, weekly or monthly goals make sure they are achievable. Be proud when you accomplish them, brag about it in your group, to friends, and write it down in your log. Hitting goals will allow for this whole experience to be enjoyable and fun. Have fun, share your accomplishments, and load up on lots of memes to describe your running experience. (source: personal experience, Runners World, Livestrong.com)