Top 5 Tips to start running and stick with it
New year, new goals, right? For many of you out there you may be pledging to dedicate more time to fitness. Whether you are brand new to running, or starting back after some time off it can definitely be overwhelming.
When I first started running in 2012 I dove right in. As a grad student in an Exercise Physiology program, it felt like everyone around me was extremely fit. Running was very foreign to me, outside of being used as a punishment for bad behavior at volleyball practice.
I got into running through a friend in my Exercise Physiology program and in 2013 I ran my first ever 5k on a cold day in February. Like many other runners, that 5k quickly went to the half marathon and before I knew it, just two years later I was training for my first marathon in 2015. Since then I’ve learned a lot about how to not only stick with running consistently but how to fall in love with the sport entirely!
So what have I learned in the last 10 years?!
Here are my top tips if you are starting out or starting over:
1) Wear the Right Gear
When I first started there was a lot of cotton running gear. It may not be feasible to drop the money on a brand new wardrobe, however running in the right fabrics makes a big difference. The wrong fabrics can have some pretty nasty outcomes such as chafing and skin irritation.
Truthfully if you are not feeling good in your running clothes, it will be a lot harder to stick with this new habit, so I recommend you spend your money on:
A solid comfortable pair of running shoes. If you need extra guidance in this department you can always ask to get fitted for shoes at your local running store!
A few breathable sweat-wicking tops and bottoms.
A supportive sports bra for my female runners.
Having a go-to running outfit (or two) can make you feel confident, strong and more motivated to get out the door!
2) Don’t Focus on Pace
There are so many metrics while running, especially if you went out and bought yourself a nice new running watch. One metric I recommend you avoid looking at if you’re just starting out is pace. In fact if you are wearing a watch you can even take pace off the data screen so it doesn’t distract you.
For a new runner or if you are starting back up after a significant break, I recommend running for time. You can start with the run/walk method (point #3!) or running for 20-25 minutes two to three days a week. If you’re coming back from a break or time off you may be able to start around 30-35+ minutes. Increase the total time by 5 minutes every 2 weeks to build your endurance, without feeling intimidated by a specific finishing distance.
3) Embrace the Run/Walk method
I know, we said this was how to start running and stick with it., but incorporating the run/walk method has huge benefits, especially if you’re just starting out. A main benefit is that you’re still getting time on your feet without as much impact.
There’s no way to sugar coat the fact that running is a high impact sport. The last thing you want is to break into this new healthy habit and wind up sidelined with an injury. Your muscles, bones, joints and ligaments all need time to adapt.
A great beginner workout, if you’re new to the sport, would be run for 2 minutes, walk for 3 minutes. Repeat until you hit 20 minutes total. As you start to feel you no longer need a full 3 minutes to walk you can add time to the running interval and subtract time to the walking interval.
There are many benefits to run/walk method including:
Heart rate control
Decreased risk of injury from lower impact
Safely increasing stamina & endurance
4) Have a Plan
If you’ve started running, great! To help stay consistent with this new habit, you should think about finding a plan to follow. It will become a lot harder in a few weeks time to keep up with running if you’re always trying to come up with what runs to do on your own. You can find pre-made plans online ranging anywhere from 8-20 weeks. Check out my base building plans HERE. You can also hire a coach to work with you on your specific goals and needs.
5) Find your ‘WHY’
This one is so important in order to keep you going- one foot in front of the other. I strongly recommend you take some time to figure out your ‘why’ behind getting you out the door on your runs.
One thing I’ve learned over the years is that your ‘WHY’ can certainly change. Maybe you started out running to lose weight, but now you run for the social aspect of a running group. Or you started running because you had to for a college sport, but now you run to be able to show up as an amazing parent to your kids.
You may even have multiple ‘whys’! They don’t all have to have to be super deep and meaningful, but you should identify these to draw back on for those inevitable days where you don’t want to run.
One of the things I love most about the sport of running is that anyone can do it. You can start or re-start at any time. You can meet new people who want to talk about running just as much as you. It’s truly an activity that no one can take away from you.
When you lace up your shoes and start your run- those are your miles. The beauty of each individual run is in that you get 100% credit for it, every time.
