Recently I joined a few different social media groups about running with various sub-categories. It has been very interesting to see what people are asking. I decided to try to help with one of the more frequent questions I noticed. The question I am seeing is people want to know how to either get back into running or just start. I was trying to individually help people with their different types of questions and I thought I would like to write a post about this in my blog.
Be realistic with where you are at in your training.
Don’t compare self to others who have been running for years. No one should expect to be able to run as fast as a person who competes regularly in races and has been running for years. It took time to build up to that level. If you compare yourself to them you will end up feeling defeated for sure.
It is better to only compare yourself to yourself. Essentially, what I mean is you should be keeping track of your accomplishments. Even if they seem minuscule to others. If you are just starting and this is your first week, you are already doing better than last week! As long as you are trying, an improvement is still an improvement.
Pick a race.
Why should you pick a race? They do seem intimidating but there are plenty of good reasons why this is recommended. It will give you a goal to achieve and a timeframe in which to accomplish it.
Most people who are just beginning would likely start training for a 5k race or 10k. It is not very intimidating and there are so many local small races throughout the year. With a 5k, you might even be able to convince a friend to join you and have someone to train with. It isn’t unheard of to consider training for a half marathon to start with either. It makes you plan ahead for a longer period of time and stick with a running routine for at least three months.
Be sure to learn about how long you should train for different races. I would recommend visiting legitimate websites which are written by experts specifically about running such as Active.com, CoolRunning.com, or Runner’s World. There are many more websites which are reputable. Those listed definitely have tips on training for races.
Start slow.
I cannot over emphasize how important it is to start a training plan slowly and build up over time. In fact, in the military, they incorporate this type of training in basic training with soldiers and soldiers run all the time. I know because I was a soldier in the Army many years ago. You can prevent a lot of pain and injury by starting with low miles and a comfortable pace. It will also keep you from quitting if you aren’t hurting yourself in the first couple weeks. That would make anyone want to quit.
Initially you should start by walking or walking and jogging mixed especially if you haven’t ever run before. It depends on how your body feels. Remember, you aren’t out there racing anyone just yet. If you start feeling light headed or dizzy, be sure to stop! Listen to your body. Also, check with a medical provider if that is happening.
It is also important not to increase how far you are running too quickly. Your body needs time to adjust to running. It will but it needs time to heal and recover, which means rest days! Our bodies recover when they are being rested.
Follow a training plan.
If you haven’t run before and have no idea where to start or how far to go, find a beginners training plan. Even seasoned runners follow training plans. This will help you safely build up miles over time and get your body used to it. There will be some running jargon on some of the plans, but a quick google search will help you learn what those things mean. Likely it will explain them with the source of your plan.
There are plenty of plans online but I wouldn’t recommend following some random person’s plan. A couple of excellent people who make training plans are Hal Higdon and Jeff Galloway. You can even buy books by them to teach you more about your sport and their method of training. For instance, Jeff Galloway teaches a run/walk method whereas Hal Higdon focuses on running only. Both are world class athletes and are excellent sources for information. The websites have both paid and free plans available.
You can also get a running coach but I would make sure they are certified. A professional will be happy to show credentials. A running coach can help push you and keep you accountable. They are also an excellent source of information on form, the right kind of shoes for your stride, and cross training exercises which will help your run.
Cross train.
Keeping your whole body in shape, or getting it in shape will help your run. We don’t only use our legs with running. Our core muscles and back muscles are used. We pump our arms and work our diaphragm. It is so important to build some strength in our muscles. Cross training keeps our muscles confused so that they keep building.
The human body is amazing in that it wants to conserve energy, so it learns how to do that if we keep doing the same thing over and over again. For instance, initially, running will help you to loose weight pretty quickly but over time, our muscles become very efficient at running and it becomes much less effective for burning fat. It is important to train with other forms of exercise to keep our muscles breaking down and building up to make them stronger.
Start slow, just like running, to prevent yourself from injuring yourself. The same websites mentioned above will have good articles regarding cross training as well.
Join a running group.
Joining a running group can help you feel like people are expecting you and going through something with you. Forming friendships and bonding will keep you motivated and excited about your new hobby. They can provide structure to your workout as well as many groups are led by a running coaches.
For women, joining a running group can provide a feeling of security. You are with a group of people instead of being outside alone which unfortunately, can be dangerous and scary.
You may also learn of local races which many local clubs or groups may have discounts to the race. Going out on race day knowing some people and feeling like you belong is empowering and can motivate you to give it your all!
