How to Start Running

I get lots of questions on Instagram or via email that when I get the same one over and over, I think it’s time for me to just write a blog post on it!  So this is a question I’ve gotten a lot over the years, and get it pretty frequently still.  So today I’m going to give my tips to beginners on How to Start Running.  Or, maybe you’ve been a runner in the past but for whatever reason you might have stopped and now you’re trying to get back into it again.  These tips will also apply to you!

How to Start Running

1. Find good running shoes.  Yes I think this is number 1 because if you’re serious about running, well then you need a serious shoe…one that will take care of your body as you pound the pavement!  I always like to recommend to people to find a local running store in your area if you have one (a simple Google search should let you know!) and go in and have the staff there analyze your gait and your feet to see what sort of shoes will be best for you.  If you don’t have that option, most running shoe websites have tests you can take to tell you what will be best for you. Brooks has this Shoe Finder Quiz.  Mizuno has this Running Tool.  Asics has this Pronation Guide to help you. That’s just a few of the big name brands.  I personally started in Mizunos for my first couple of half marathons, and then eventually I got a stress fracture in my leg during marathon training.  I’m not blaming it on the Mizunos (it was most definitely more because I was increasing mileage like crazy and definitely NOT taking care of myself like I should with adequate foam rolling and stretching) but I didn’t think the Mizunos were as supportive as I needed.  I overpronate and have pretty flat feet, so about 5 years ago I switched to the Brooks GTS Adrenaline shoe and haven’t looked back.  If all else fails, start with a neutral shoe and then you can test it and go from there.
2. Be patient and trust the process.  If you’re brand new to running, or you’re just getting started again after a break (by the way, you start to lose running fitness in about 2 weeks, so it doesn’t take long to lose it) then I’m not going to sugar coat it: Running is going to be hard.  Unless you’re one of those freaks that can just run all day and it doesn’t matter.  But if you’re like me, you will have to be dedicated to getting your runs in and to stay consistent.  When you do that, running gets easier and more enjoyable.  But you will likely have that first hump to get over. Remember: YOU CAN DO THIS. It’s one foot in front of the other.  Don’t be hard on yourself if you’re struggling.  Nothing worth having ever came easy, and running is no exception.  It will humble you everyday but it will also make you feel alive, if you give it the chance 🙂
3. Take it slow, start small.  The best way to injure yourself as a runner is to run too frequently and/or to increase your mileage too quickly.  At most, my body can handle 3 days a week of running.  This might be a little bit of trial and error for you to figure out, but for me that’s all I can do or I’ll start getting that ache in my leg where my stress fracture used to be. It’s like a tiny annoying little painful reminder that I’m hitting my limit.  Also, you’re likely not going to be able to just go out and run 5 miles and that’s fine! Start with 1-2, walk when you need to, and then slowly increase mileage.  You can read this article about how to increase running mileage.  It has some helpful tips!
4. Walk if you have to.  There are still days when I may be in the middle of a run and I’ll just hit a wall.  I generally try to push through it and keep running (change is uncomfortable, remember that) but sometimes I will just have to take a little walk. That is totally fine.  You have to listen to your body.  You need to learn the difference between discomfort from being out of running shape and pain if you’re injured.  I still go out plenty of days and running is uncomfortable for me.  Then I go out and some days have the best run of my life and feel like I could go all day.  Just prepare yourself for the ups and downs, running is so much like life, but it will also really help you learn a lot about yourself, your own strength, and what you can accomplish if you put your mind to it.
5. Don’t forget to stretch, foam roll, and hydrate.  I don’t care if you’ve only gone one mile, always stretch and do some foam rolling after a workout.  NASM actually recommends doing it before, but I’ve tried and personally I prefer to just stretch and foam roll after. I may do a few quick stretches before I start a run, but normally I do it after.  And foam rolling, a type of self myofascial release, is truly a miracle worker. It helps flush out that lactic acid from your muscles and aids in recovery.  It definitely helps keep me on my 3 day/week running schedule!  This article will give tips on how to warm up and cool down with foam rolling.  Oh, and don’t forget your water 🙂 I try to drink at least 100oz a day.  You should aim for roughly half of your body weight in ounces, so a 140 pound woman would need approximately 70oz a day as a conservative baseline. Then I think you should always add more as you’re sweating!
6. Find a race, get some friends or family, and sign up to run!  Races can be a really fun social outlet but also a very motivating goal for a new runner! 5k races are pretty much everywhere, and that’s 3.1 miles.  There are couch-to-5k training programs that would make it very easy to follow via an app on your phone!  Check it out here.

A couple other things that aren’t necessarily necessary but that I think are a fun way to get motivated, is to have a great playlist (you can listen to a few of mine here, here, and here) and also to have some running quotes that inspire you. Make a running motivation board on Pinterest and reference it if you are ever in need of a little push.  Here are a couple to get ya started.

Okay, I hope that helps! Let me know if you have any questions in the comments!

{Outfit is Outdoor Voices}.

What are some of your tips for getting into running? Share in the comments, you may help someone else in the process!

xo,

Bess