On Saturday, I had my longest run EVER, 16 miles! I saw the number on the training plan and thought, “There’s no way I can run that far.” But I did! On hills and in the drizzle, no less!
People at work think I’m crazy. They say, “I could never be a runner.”
I say, “It’s easy, just download a plan and follow it.”
They laugh.
Of course, there is a little more to it than that. I forget all the things I Googled and asked and figured out by trial and error. So I decided to put together some of the things I wish I’d known when I started.
- Get good shoes. And by good I do not mean “fashionable.” Go to a legit locally owned running store and have the cute guy behind the counter help you. They might do a gait analysis. They might have you walk in front of them. But they will definitely help you figure out what kind of shoe you need. Be prepared for sticker shock. Tell yourself that at least it’s cheaper than physical therapy. Once you find a shoe that works well for you and run in it awhile you can look online for deals; when you’re just starting out splurge a little.
- Don’t wear cotton next to your skin. You can get wicking stuff at Target, Kohl’s, etc. It doesn’t have to be expensive, but you definitely don’t want to chafe!
- Find a plan. Yes, you can just go out there and run. But a plan has theoretically been developed to help you improve the most with the least likelihood of injury. Over the years Couch to 5K has helped me get started several times. You can download an app on your phone that will give you the walk/run intervals. Once you are able to run a 5K comfortably (yes, that sounds funny but you will get to that point) you can find training plans for just about any distance for which you’d like to run. I have used Hal Higdon’s programs for the half and full and they work for me.
- Don’t worry about speed, or even if you’re “running.” When I first started the couch to 5K I did the running portion WAY too fast. I was completely out of breath and people who were speed walking passed me easily. Talk about discouraging! But then I figured out that I didn’t need to go out 100%. I slowed WAY down on the “run” part, and lo and behold I was able to finish the whole thing. After I started increasing miles the speed came on its own. I added hills and speed came even more. In your first year of running don’t worry about “speedwork.” Just get the miles in.
- Trust the plan, but trust your body more. Every time I see a mileage increase on my training plan, I think there’s no way I can do that. Turns out I’m not alone. But I figure the people who put the plan together know more than I do, so I just try it and have been able to accomplish the goal. That said, on one of my first double digit runs my hip started hurting like crazy. I tried stretching to no relief. I decided to walk the rest of the run until I could ask the other runners in my group and Google what was going on. I could have run through the pain but I knew enough not to risk injury. Only after I figured out it was an inflamed muscle that I should ice but was OK to run on did I resume running.
- Enjoy yourself. Figure out what you love about running. For me, it’s music and getting in the outdoors. I love the scenery and wildlife. For my husband, it’s about the numbers and running in a group with a pack. And if you hate every minute of it? Go try Zumba or something. Because getting up early on Saturday mornings to run for a few hours is not something most of us will do because “it’s good for us.”
Are you a runner? If so, what tips for beginners do you have to share? Thinking about running? What are your questions?
These are all such fantastic tips!! My favorite: \”Trust the plan, but trust your body more.\” Great reminder for so many aspects of life!!
Fantastic tips for new runners! I especially agree with buying a quality pair of running shoes. When I first started running I ran in the same shoes I used at the gym for lifting weights. They were not running shoes and my feet definitely paid the price. Once I got fit at a running store, it made all the difference!
Great tips! It’s great that you’re listening to your body and taking it easy when it tells you to. That’s probably the hardest thing for most runners. That and asking for help when they don’t know the answer. I would also say that giving yourself enough time to train is really important. Many people think they can run a marathon with only a few weeks of training and quickly realize that’s just not enough time to get prepared, both physically and mentally.
Doesn’t it feel just amazing to run to a new distance!! Congrats enjoy the ride. This is the best time to run the weather is perfect
Yes, GREAT tips. It’s so important to trust in the training. I always get nervous when I see high mileage on my training plans, but it always seems to get done!
I love your tip about not worrying about speed! So many newbies and some veterans are so focused on pace as opposed to just going out and running. I used to be one of those people but my new coach has really helped me change that mind set. Great tips!
16 miles wow! I love hitting a never before done mileage. Feels so good!
yes it does! After the marathon I won’t have that experience unless I want to do ultras . . . which is a bit crazy even for me 🙂
These are fantastic tips for new runners! I totally agree that you need to spend a little on that first pair of running shoes. And people get so caught up on being fast – patience is key!
These are great! I would say the number one thing I would tell new runners is it’s ok to walk run. It’s easy to get caught up in our own ego, and try to run every session, even if that is not where our current fitness level is at. When we do this we end up in that gray area where your hard sessions are to easy and your easy sessions are too hard, so every run is the same, and we fail to see improvements. If you are just starting out, coming back from an injury, or just had a baby check your ego at the door and adopt a walk run plan, you will improve faster, have more fun, and your body will thank you.
great tips!
My tip for any beginner runner is to run for time not distance on your long run. It took me a while to really understand this, and then one day, I got it.
It’s not about how fast you are going, infact our long runs are properly much faster than they should be. but it’s time of feet. Also how you feel on the day will effect your performance as well. Some days you feel amazing and can cover 10km in an hour, on another day you may only cover 8.
My tip for shoes is that when you get fitted, they should feel like an old friend. Well that’s my opinion at least.