Have you ever wanted to be a runner but don’t know where to start? You are not alone.
However, if you can put on a pair of shoes and you can walk for at least 20 minutes, I am pretty confident that I could make you a runner.
This is my favorite job. I love turning non-believers into runners. You don’t need a run coach to get started. Here are a few tips to get those kicks moving:
Running shoes. You need to get properly fitted for running shoes so I strong suggest you go to your local run store, not a box store. They should check your foot, your gate and ask questions about what type of running you will be doing. A proper fitting running shoe can make or break you.
Do not choose a shoe because your friend has a particular pair and they like that shoe.
Do not choose a shoe based on how it looks. You need to choose a shoe that is the best fit for your foot and gate. The first thing I look at is the shoe when someone complains of any running pains or injury.
Please, do not overlook the importance of the correct shoe for you.
Find a comfortable kit. You need to feel comfortable in your clothes.
Don’t over dress. Many people layer up when they go out for a run. You warm up quickly and you probably don’t need as many layers as you think.
Choose a moisture wicking fabric. Big boxy cotton t-shirts may be comfy, but not when you are running and sweating.
Find clothing with no rough seams. These can cause chafing. See #3 for chafing.
Just say no to chafing. Please invest in running lube (Body Glide, Vaseline, many other brands). Ladies, even if you have the 8 inch thigh gap, you still need some lube when you wear running shorts. Just rub some lube on those inner thighs right where those seams rub. So many ladies give up running in shorts because of the chafing. You are missing out. Try some lube! You can find many places where this comes in handy.
Start slow and short. I start most of my new clients or those returning to running after an injury with one and ones for 20 minutes.
Set an interval timer on your watch or phone for 1 minute. Start with a one minute fast walk followed by a one minute run/jog. You will complete 10 sets or 20 minutes of work.
Once this feels comfortable you can increase the duration for a few minutes. Once that feels comfortable you can increase your run interval. For example, you will walk for one minute and run for one and a half minutes. See the sample interval training schedule below.
Stay Consistent. Plan out your week so you can get two to three runs in per week. You don’t want to make progress and then stop, keep it up. If you do, you will improve quickly.
Don’t overdo it. Stay consistent but build gradually. The rule to increase your running load is the 10% rule. No more than a 10% increase in running load per week.
Have a support network. Let your family and friends know that you need their help to keep you motivated and consistent on your runs. Schedule your runs on the family calendar. Have your kids ride their bikes next to you. You can find the time if everyone is on board.
Stay Mindful. We should be truly grateful to have bodies that allow us to run. Keep that in mind when you are out running. Breath the fresh air, look around at your surroundings and find something beautiful about your run.
Stay hydrated and fueled. The amount of hydration and fuel you need for your running will depend on many factors. How long are you running for? How hot is it outside? What did you eat and drink prior to your run? Do you need recovery fuel and nutrition? You may need to bring water with you if it is hot and you are running in between 30-60 minutes. Anything over 60 minutes, you will want to follow proper fuel and hydration recommendations.
Have fun! Don’t take yourself or your run too seriously. Just go out and have fun!
Sample 4 Week Training Plan to get you started
Week 1:
Tuesday 1 & 1s. One minute walk followed by one minute run for 10 reps (20 minutes).
Thursday 1 & 1s. One minute walk followed by one minute run for 11 reps (22 minutes).
Saturday 1.5 & 1s. One minute walk followed by one and a half minute run for 10 reps (25 minutes).
Week 2:
Tuesday 1.5 & 1s. One minute walk followed by one and a half minute run for 10 reps (25 minutes).
Thursday 2 & 1s. One minute walk followed by a two minute run for 10 reps (30 minutes).
Saturday 2 & 1s. One minute walk followed by a two minute run for 10 reps (30 minutes).
Week 3:
Tuesday 2.5 & 1s. One minute walk followed by a two and a half minute run for 10 reps (35minutes).
Thursday 2.5 & 1s. One minute walk followed by a two and a half minute run for 10 reps (35 minutes).
Saturday 3 & 1s. One minute walk followed by a three minute run for 8 reps (32 minutes).
Week 4:
Tuesday 3 & 1s. One minute walk followed by a three minute run for 9 reps (36 minutes).
Thursday 3.5 & 1s. One minute walk followed by a three and a half minute run for 8 reps (36 minutes).
Saturday 4 & 1s. One minute walk followed by a four minute run for 7 reps (35 minutes).