Thinking about giving running a try?
First of all, I am so glad you are here. Thank you for reading me. Second of all, I am so happy you are thinking about giving running a try. Believe me: Deciding to lace up is the hardest step, what comes next, will just happen naturally. Just start moving and see it unfold. Here are some of the most important things I have learned over the past 10 years I’ve been running. I honestly think that if I had access to this blog when I first started running, it would likely have saved me time, money, and drastically reduced my risk of injury.
One thing you have to keep in mind is: I was also a beginner. I, like you, and like EVERYONE ELSE started somewhere. I was clueless of what I was doing. I was also scared to fail. It was also very painful and physically demanding. And more often than not, it sucked. Plain and simple: It sucked. BUT the reward was (and continues to be) incredibly rewarding. Running has improved my life in more ways than I can count, it has taken me to beautiful places around the world, it has introduced me to life-long friends, and it has made me so mentally and physically strong and capable of handling hardship with ease and grace. This is why I am so happy you are here. Because of your curiosity, your life is also about to change like mine did. Give running a chance and I promise you, you will NOT regret it.
There are so many tips, tricks, and even technological gadgets out there to make you run better, faster, and more efficiently. However, the one thing that has helped me the most is to keep it as simple and fun as possible. Running is a very innate activity that humans and animals have done since the beginning of time when hunting their food or when protecting their offspring from danger. You would be surprised how natural running is going to feel once you build up your endurance, find a comfortable pair of shoes that fit you perfectly, and just start moving… no shiny things needed.
Warm up before you head out there:
Doing some sort of warm-up routine is a must. It will help you warm up your muscles, lubricate your joints, and activate your nervous system. It doesn't take more than a few minutes but it will make a huge difference in your training and it will help you avoid injury.
You can check out some warmup routines I do on my instagram @runfast_kickass or this YouTube channel is a great option too.Find a good pair of running shoes:
If you have a good pair of running shoes, you are set. Shoes and socks are the two most important things to run comfortably and injury-free. The golden rule when knowing which shoes to pick is: Does it feel like the running shoe is a part of me when I put it on? Do I even feel it when I run? A good running shoe is the one that you don’t even realize you have it on. The shoe should not give you any discomfort at any point when you run.
I can tell you which shoes I use and which ones work for me but I will be doing you a disservice. Every foot is different, every heel strike is different, and the way you step is completely different from mine. So, the best thing I can suggest is for you to go to your local running store and get fitted. They will be able to do a full running form test and they can suggest what works for you.
In terms of socks, same thing as the shoes: You should not even realize you are wearing socks. They should not be too thick or too thin. They should absorb sweat fast, and of course: they should not give you blisters. The ones I use are Swiftwick. Again, everyone is different and you might like a different brand. Try a couple and make the best decision that works for you.
Another piece of advice I want to give you is to rotate your running shoes. At least have 2 different ones: one pair for your fast-pace runs (If you plan to do some pick-ups at the track or even for race-day when you are ready to fully send it!). And another pair to do some slower miles for a longer period of time. Once you go to the running store, they can help you decide which shoes to pick depending on what you want to use them for.
Just start moving:
Don’t be afraid to just go and see what happens! Don’t worry about your pace. Just start moving. Use your first run as a test to see how far you get. Maybe you do less than half a mile, and that is ok. Next time you go out, try to go a little further. And eventually you will see how you will start adding miles with ease.
One thing I found very helpful when I first started running was that I set myself some goals before heading out. I would tell myself: “I will run 3 miles today” and no matter what, I will complete those 3 miles. Having something to work towards gave me purpose. In order to succeed at running and not give up, you need to be very patient. Stay in the pain cave and don't back down. You are ok. You are not going to die. If it becomes too unbearable, slow down to a walk, but always keep moving, and then try to jog again. Don’t give up on yourself. The sense of satisfaction you will feel once you finish is truly unmatchable. I want you to experience that incredible feeling.
Join a running group:
This is of personal preference. However, the main reason why I started running was because I was new to the area and I wanted to meet people. I was living in Raleigh, NC at the time and I noticed that there was a huge running community and great greenways to run. I joined a meet-up group one morning and we all headed out together. What I liked about it is that there were people of all levels, so it was easy to quickly figure out what group of people I was going to be able to hang with.
I highly suggest trying to run with a group at first because they help you to push a little further than you would otherwise. Running with people can give you a boost of confidence and, to be honest, suffering together is easier (lol). The accountability factor is also a huge factor when running with a group: If you need a push to get out the door, joining a group of people is a great idea because you know you cannot skip your alarm. They are people waiting for you and you need to show up.
Have a clear WHY and have a clear goal:
It is easy to be motivated at first. When you get those new running shoes you get so excited and so motivated to get out the door. That motivation can last a week or a few days. However, once the shoes start getting old, or once it is raining outside, or when you feel so tired that the last thing you do is to put on those freaking running shoes on, the motivation will diminish and you will slowly start to fall back into habits and you will forget why you started running in the first place. However, if you have a specific goal in mind, there is no way you will derail from that vision. The day you are lacking motivation, discipline will be the one that will help you get out the door. For example, if you want to run your first 5k, or your first half marathon, or even your first marathon, those are clear goals that require commitment, discipline, and self-accountability. If you have that clear goal, there is nothing that will stop you from achieving it.
Don't forget cross training and strength training:
To cross train means to do different things other than running. Hitting the gym is not just for the cool kids but for us the running nerds too!
Stimulating and strengthening all your muscles is imperative to be able to keep your running muscles strong and happy. One form of cross training can be spinning, elliptical, or swimming. The days that you don't run, you can do any of these activities. You would be surprised of what a great workout you will get. And once you head out to run, you will notice how much endurance you have gained!
Weight lifting is also super important. However, you need to be careful on how heavy you lift and what types of exercises you do. Keep in mind that running is a one-legged sport (we are only working one leg at the time when we run), therefore, doing one-legged lifting exercises is the key to keep a strong lower body and a good balance. Running Rewired is a great book with tons of visual examples of what exercises to do.
It takes a village:
You can take running as serious or as fun as you want. It can be something you do on the weekends to get out and enjoy some fresh air or it can actually be something that you can see as a challenge to reach new heights. Either way, it is important to surround yourself with people who support your goal and help you get there. If you want to run to challenge yourself and push your limits please consider building your team of people who help you tap into your full potential while staying injury-free:
Find a PT: It is very important that you find a PT that you trust and feel comfortable with. There is a misconception that you need to visit a PT to overcome an injury. However, visiting a PT often is the key to keep injuries at bay and keep the body happy and healthy.
Find a good dietician: nutrition is one of the most important things to ensure you can run at your full potential, avoid injuries, and ensure that your body is receiving all the nutrients it needs so that when you run, your body is not depleted to the point that it needs to take energy from your muscles and all your good cells. Please do not just base your nutrition needs from what your friend is doing you what any pro-runner does because everybody is different. Everyone has different goals, different needs, and every body functions differently.
Find a good coach: If there are some specific goals you want to achieve, I highly suggest finding a professional who has a lot of running experience. Coaches have a unique ability to exploit your true potential in a very calculated and safe progression. There is something about accountability that can push you to do things that you never thought possible… and then you realize how strong you truly are. It depends
Find a good sports massage therapist: Once you start adding miles, your body will start feeling tight and stiff. It is very important to release the fascia and oxygenate the muscles. Sports massages are not a luxury, they are absolutely necessary.
Find a good yoga spot: Physically, running is a high impact sport. Every step you take requires all your body to react and work hard. There are so many muscles in action when you hit the pavement. Mentally, running can also be stressful and it requires a lot of brain power and concentration. Yoga is the perfect complement for your runs. Physically: It loosens tight spots, strengthens weak areas, and makes you a better, less injury-prone athlete. Mentally: yoga helps you relax, lower your stress levels, and makes you more grounded.
Be patient:
You might not LOVE running at first. Give it time. One thing to keep in mind is: Running hurts. It is uncomfortable. If you think that you are the only person in pain and uncomfortable, you are mistaken. I hate to tell you, running doesn't really become easier the more you do it. You just become mentally and physically stronger to endure it.
Don't add too much too quickly. Celebrate little milestones and be thankful for every step you take. Do not take it for granted. Being able to move is a huge blessing. Celebrate your success, be proud, and even when it hurts, even when it sucks, and even when you don't want to do it, keep showing up. The more you do it, the more natural it will become. All of a sudden everything will click and you will tap into that runner’s high, aka “the best feeling in the world”
Play mind games:
Running is as mental as it is physical. More often than not, it is your mind the one who gives up before than your legs do. The mind tells you: “I can’t do this”, “We are going to die”, “You can’t keep up this pace”, “Why are we doing this”... etc. Therefore, training your mind is equally important than training your body. The one thing I am most thankful for since I started running is how strong it has made me mentally. Because of running, I can endure any hardship or obstacle that comes my way.
Training your brain is very fun! There are so many things you can do to transform your mind and make it stronger. You will start to notice a drastic positive change in all aspects of your life when you are able to team up with your brain and when you don't let your thoughts define you. Here are some things that you can do to pass the time while running:
Listen to music. Make a playlist that pumps you up.
Listen to your favorite podcasts. I personally love listening to running podcasts because running stories inspire me and let me visualize bigger goals. Some of my favorite podcasts are: Ali on the Run, I’ll Have Another One, and Citius Mag Podcast
Listen to audio books: I love getting lost in the story I am listening that I forget I am even running. Some running books that I love:
Choosing to Run by Des Linden
Good for a Girl by Lauren Fleshman
The Longest Race by Kara Goucher
Bravery by Alexi Pappas
Let your Mind Run by Deena Kastor
Can’t Hurt me by David Goggins
Running gadgets suggestions:
GPS watch: This helps you check your pace, distance, heart rate, etc… You definitely do not need a watch to go for a run. However, if you want to have a better training outlook and help you push a little harder. You can also upload your music or podcasts so that you don't have to carry your phone if you want to run a little lighter. Garmin, Polar, Coros are all good options.
Running shorts and a running tank. There are so many great options out there. You can look into Viori, Nike, Lululemon, Rabbit, etc.
Chafing cream: to avoid rashes. This one is a good option.
Good wireless headphones (If you want to listen to music or podcasts).
For the girls: A good hair tie. You can braid your hair, you can do a bun, or my personal favorite: Tie a ponytail with two hair ties and then do a bubble ponytail with multiple hair ties to avoid your hair from moving all over the place or tangling.
If you want more personalized help or you want to accomplish something great, don't hesitate to reach out! I am here to help.
