I started running way back on October 23, 1998 (almost 25 years ago!!!) because I really needed some alone time, and I wanted to get in better shape too. I got to run for a class back in college and actually really enjoyed it, so I thought, “Why not?” I could run on the amazing Rails to Trails system close to our house in Florida (where we were living at the time) in the morning before our four kids woke up and the daily realities of life set in. Perfect plan, right? So I went to a shoe store in the mall, bought some comfy running shoes, and did what most people do who want to start running—I expected to go out and run a mile and it’d be awesome. Yeah. That did not work so well. But I didn’t give up. John picked up on my desire to “get” this running thing, so he gave me some running stuff for Christmas that year, including this book:
It was a life-changer!
Not only did the book have loads of helpful running information, but it had a beginning running program that changed my running life. This program taught me how to do a run/walk thing where I changed the ratio of running to walking over several weeks, and I worked up to running 30. Minutes. Straight! Not only have I used this program many times after injuries/surgeries, but I’ve also shared it with personal training clients, friends, and anyone who asks. It works! And thanks to technology, you can find many free interval apps that will make this program even easier. My favorite app is Runkeeper, but anything that can do intervals can work.
In case anyone has ever even thought about wanting to run, here’s the program:
10 Tips for Beginning and Returning Runners
So, if you’ve thought about taking up running, are curious about running, or want to get back into running, I’m sharing some of the things I’ve learned over the years—the hard way, sometimes—that can hopefully help.
Tip #1. Go shoe shopping. This is the #1, most important thing you need to do before you take that first step: Get the right pair of shoes for YOUR feet. Trust me, this is a biggie. Remember those “comfy” shoes I bought to start running? They not only led to a really nice case of Plantar Fasciitis but to some knee issues too. And since sharing is caring, here’s a link to find a running specialty store near you. When you go to your running store, take your current workout or walking shoes with you. They’ll look at the wear patterns, which can give them some great clues as to how you walk/run, like do you pronate, supinate, or run neutral. These are all super important things to know. They’ll also watch you walk barefoot, then they’ll have you try on several pairs of shoes that should work for your feet. Some running shoe stores like Road Runner Sports have really cool technology that can help find your optimal shoe fit too.
One thing to always ask about is their return policy because let’s be honest: Running a bit in the store is totally different than running in those shoes for miles and miles. Go with a store that will let you bring back the shoes even after you wear them outside. And while that first pair of shoes can be a bit expensive, it’s way cheaper than spending money on shoes that don’t work for you, and once you know what works for you, you can often find them less expensive online. Think of it as an investment in yourself and your health. And for me, running shoes are way cheaper than therapy. Just kidding. Kind of.
Tip #2. Replace those shoes. Get new shoes every 6 months/500 miles. If you run in hot climates on hot pavement like I do, this can also decrease the life of your shoes, which is mostly why I can only go about 350 miles in mine before I can tell it’s time for a new pair. And in case you’re like me and you can’t remember things like WHEN you bought your last pair of running shoes, I write the month and year with a Sharpie on the underside of one shoe’s tongue. I wore Brooks Dyads for about 24 years (they’re amazing), then I switched to Hokas in 2022 because I needed a bit more cushion after my foot surgery a few years back.
Tip #3. Do strength training. Running is awesome, but to decrease the chance of injury, also include strength training in your workout routine to help take care of any muscle imbalances and to strengthen your muscles, which is so important for so many reasons. Remember my knee issue? Not only did the wrong kind of shoes contribute to this, but also some muscle imbalances in my legs. A couple of days a week, working all the major muscle groups, is all you need, and you can even do some awesome body weight-only strength training exercises right at home!
Learn more about strength training here and here.
Tip #4. Cross train. Unless you’re one of the very few runners who can run multiple days in a row with no issues, incorporate some other cardio exercises into your routine to help avoid injury and give those running muscles a rest. Most experts recommend not running more than 2 days in a row. When I’m training for anything over a 5K, I run Mondays, Wednesdays, Thursdays, and Saturdays (long run day), and when I’m not training, I run Tuesdays and Thursdays and do another form of cardio on Mondays, Wednesdays, and Fridays after I finish with my strength training workout for the day. My goal is to hit the recommended 150 minutes of moderate intensity aerobic activity every week to keep my heart and my body as healthy as possible.
Tip #5. Go for time, not distance. You’re not trying to set a PR every time you run (which will lead to injuries!), you’re just trying to increase your running time each week. There will be plenty of time for increasing speed and distance after you’ve got a solid running foundation in place if that’s your goal. There will also be days when running just isn’t as easy as the time before, so going for time instead of distance is a lot easier mentally too.
Tip #6. Stretch. Do a light stretch before you run, after you run, and during the day. It’s kinda’ nice to do some stretching right before bed too. Why is stretching so important? Stretching can help reduce muscle soreness (so lightly stretch muscles even when they’re sore), improve flexibility, help you relax, reduce your risk of injury, decrease back pain, improve your posture (tight muscles can wreak havoc on your posture now and into the future!), improve your circulation, and make your workouts better.
Get more useful information about stretching + some easy stretches to add to your day here.
Tip #7. Hydrate properly. Water is so important for so many reasons, but especially for working out. Aim for 1/2 your body weight in ounces every day, and drink more to make up for the water lost through sweat during any workout. Be sure to take a small water bottle with you on those summer runs too, or do what I do: Put a water bottle by your mailbox or front porch and plan your runs so you can hydrate during your runs.
Tip #8. Sleep. Aim for 7-8 hours a day. Getting enough sleep has so many health benefits besides helping your running—or any workout or life in general—go better. I can tell during a run if I haven’t been getting enough shut eye, so you would think that would be a huge incentive to curb my night owl tendencies. Still working on that one.
Tip #9. Eat healthy foods. Your body needs energy just to get through the day AND to fuel your workouts, so make sure your diet is full of lean proteins, healthy fats, and healthy carbs (fruits, veggies, whole grains, legumes, etc.). I’ve learned the hard way that when my diet the day before a run wasn’t the best, my running suffered.
Tip #10. Watch your pace. It’s very tempting to start a run too fast, which makes you want to pretty much die before you’re done. Here’s a great pacing trick: Talk but not sing. While running, if you can sing, you need to pick up the pace. If you can’t talk, you better slow down. You should be able to carry on a “breathy” conversation with someone—that’s how you can tell you’re at the proper pace to complete your run.
So there you have it, my beginning running tips and tools—tried and tested again and again over the years. Happy running!
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