Ok so I am not a huge runner. To be honest... I hate running. I get bored so easily. Am I the only one who feels like they have A.D.D., and when I start concentrating on something else, lose focus on things like breathing, pace, and time? Ugh. When I do cardio, I always do circuit cardio. I have to switch it up every 10-15 minutes or else I would never get through a workout.
However, if someone would have told me things I needed to know before starting to run in general, it probably would have helped me out a lot. So that is what I am here to do for all of you beginning runners! :) Hopefully this will help you newbies get off your couch and go!
1. Go shopping. Though running requires a very little amount of equipment, it is still important to get the best and most supportive. To be honest? All you will really need is a great pair of running shoes and a great sports bra. Look up a running specialty store and get fitted in person.
2. Start out easy. Running can be an extremely challenging physical activity. When starting out, stick to a flat path or run on a treadmill without an incline. Why make it more difficult for yourself?
3. Set a personal goal. Aim to run a certain number of miles or minutes a week. Use short and long term goals to help keep yourself accountable. Make sure they are reasonable and attainable. After a couple of months, register yourself for a 5k.
4. Warm up and cool down. Easing your body into a run can help you sustain enough effort to keep pushing through the pavement. You should start and finish each run with about three minutes of walking.
5. Follow the three-week rule. Doing too much too soon is the number one reason why people will quit a new running program. Stick with a routine you are comfortable with for at least three weeks. Give your body time to adapt before amping your running rules.
6. Walk, run-walk, then run. Start by walking several times a week for about 30 minutes. Gradually throw some running in there (15-60 seconds worth) for every three minutes of walking. Slowly but surely, you will start to run more and walk less!
7. Take the talk test. Remember that you are starting out easy. If you are alone, try to recite Happy Birthday, the ABC's, or the Pledge of Allegiance a few times. If you are struggling to get the words out, you're running too hard.
8. Track your progress. Many people I have talked to say that keeping a log or a journal is a great way to see where you have been and where you want to go. Things to include? Your pace, your time, and how you felt to see if what you are doing is working for you.
9. Mix in activities you love. Once you get the hang of a fitness routine, you should start cross-training. Trying classes like yoga, pilates, or just getting outdoors for some biking gets you moving without letting your body become tired or bored.
10. Have fun! We have all heard that exercising with friends helps you stick with a program. Many employers, gyms, or even running stores offer beginner's programs or running groups. You can meet new people and have a great time!
Runners can sometimes sound like they have their own language. Here are some "must-knows"...
Chip: A timing device built into a race bib number or can be attached to your shoe that clocks exactly when you crossed the start and finish lines.
Chub rub: Chafing that is caused by the upper thighs rubbing together that can be painful.
Negative split: When a runner finishes the second half of a run/race faster than they did the first half.
PR: A "personal record" or best time for a certain distance.
Speedwork: Hard workouts, often done on tracks, that includes fast-paced intervals or sprints.
Tempo run: When a runner sustains a comfortably hard effort for an extended period of time.
So there you have it. Running 101 in a nutshell. Get out there and get moving!...on your own two feet...
Until the next step bloggers...