Running is an excellent activity for your body and your mind, but many people feel they aren’t fit enough or fast enough to do it. 10-time marathon finisher Dave Melody gives practical advice on how to get past these myths and enjoy the process of getting started as a new runner.
Running is one of the healthiest things you can do for your body and your mind. No other activity has the full-body benefits that come from running, along with the significant social and mental advantages as well.
Running is also an accessible sport. Runners come in all shapes, sizes, ability levels, and body types. Getting started may feel intimidating, especially if you build a picture in your head of what a “real” runner looks like. It is time to throw all that aside and realize that if you run… you’re a runner!
We want to help anyone who wants to run feel comfortable about getting started. This post will lay out some pointers for how to begin, as well as some considerations for sticking with the sport for the long term.
Start Slow and Build a Base
In the beginning, speed doesn’t matter. If you want to run far, you have to learn how to run steadily. Your first run should not be any longer than a mile or two. Even if you feel good at the end of it, avoid the temptation to go further. You need to recover, rest, and give yourself time to reflect on how the run went.
Once you’ve gone for a few short runs you can start building up mileage, but take this buildup slow as well. Don’t run any more than two or three times a week, slowly increasing the distance. After a few weeks, you should be able to comfortably run five miles, or whatever standard distance feels right for you. Once you can do that, you can start thinking about improving your speed.
A good way to test if you are running at an appropriate beginning pace is talking. You should be able to carry a conversation throughout the entire run. It’s only during the later stages of training when you start working on speed drills that you should start to feel winded during a run.
Focus on Form
Running form, the mechanics of your stride, starts with the way your foot strikes the ground and extends through your entire body. The way you brace your core, flex your hips and glutes, and hold your head all have an impact on the efficiency of your form.
Experienced runners all know that once your form becomes a habit, it can be extremely difficult to change. So, avoid the need to break bad habits by starting with only good ones! The basics of a good form include:
- Strike the ground with the middle and front part of your foot, avoiding the joint-shocking impact of striking with your heel.
- Run from your core, keeping your abs engaged and powerful.
- Push yourself forward with your glutes, don’t pull yourself forward with your quads.
Of course, these tips on form are only scratching the surface. We recommend watching some instructional videos for expert advice from coaches about running form. The human stride is a complex and rhythmic machine. There are so many actions happening, making it truly a wonder to behold. But before you start wondering and beholding, do some research to help yourself realize how so many different areas of the body all work together in one movement.
Make ONE Gear Investment: Shoes
Running can be an expensive sport, but it doesn’t have to be. When you first start out, it can be very tempting to spend a lot of money on gadgets, watches, hydration packs, and many other items. Just search on “running accessories” and you’ll see endless choices of things to buy, all of which are marketed to sound essential. You do not need a fancy running watch to be a runner!
There’s only one investment you need to make upfront: get a good pair of running shoes. The right pair of shoes can make all the difference, especially as you’re just starting out. Proper support that matches your foot structure and body type will help you hit the road with less risk of injury.
To get a good pair, we recommend going to a running store. The staff there will look at your feet and they will watch you walk and run a short distance. They’ll ask all the right questions about your running style, what terrain you run on, what distances you want to go. They are experts in helping runners find the right shoes that will keep them on the road longer. Small differences in our arches, ankle pronation, and foot width can lead to huge considerations when it comes to finding the right shoe. This is an area in which hundreds of styles are available, so asking an expert at your local running store will be a great way to get you the right pair.
Set Your Own Goals
Comparing yourself to others can be a dangerous game. Runners are especially susceptible to this because of the huge amount of data that is available to us. With advances in technology like the aforementioned watches, as well as online sharing platforms like Strava, it can be easy to feel bad about your abilities as a runner.
Setting goals is important, but they don’t have to be life-changing. Maybe your goal is to feel good after running a continuous mile. You might set a goal to spend more time outdoors and running twice a week is a way to achieve that. Not everyone needs to sign up for a marathon and crush a training plan for fourteen weeks just to prove they’re a runner.
Only sign up for a race after you get into the activity and become comfortable with your running style and the distances you want to achieve. The people who sign up for a 10k before they lace up their running shoes for the first time tend not to make it to the start line. Get comfortable with the process and the peaceful quiet of the activity before you decide to get competitive.
Remember, running is supposed to be fun! Whatever it was that made you decide to give running a try, we’re glad you did. We hope these tips have been helpful and that you’re excited about getting started!
Do you have any strategies to recommend for new runners? Let us know in the comments!
Featured Image Credit: Jenny Hill (Unsplash)
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