I am a relatively new runner myself (7 years) but I think I have inspired a few other people in the last few years to also pick up running as a form of exercise and self-care and it makes me so happy. Here are a few tips I’ve given those new runners when they first started out.

Get fitted for proper running shoes.

That’s probably my first and most important piece of advice. It’s easy to say “oh, I am just going to use these old sneakers that I have lying around” (and I’d better not tell you that I started my running journey running in hiking shoes *yikes* not for very long though!) but the right footwear is so important to prevent injury.

Start with run-walk intervals.

There’s no shame in starting with run-walk intervals, in fact, I think it’s the smart way to approach a running exercise regime and build up your endurance. There are plenty of beginner training plans out there that are not focused on distance/pace, but on building up endurance with the goal to run for an extended period of time.

Run by feel.

This goes hand in hand with the previous tip, don’t be a slave to your running watch/app when you first start out. I know, we all have “expectations” of ourselves and maybe think we “should be able” to run at a certain pace, but paces are highly variable (depending on the day) and also highly dependent on each person and their fitness level. It’s ok to work towards goals, but don’t set yourself up for failure because you’re not hitting certain paces on day one.

Don’t compare yourself to others.

In particular, don’t compare yourself to runners that have more experience and training time under their belt. Progress takes time, commitment, and perseverance. Speed and endurance comes with regular training and time. Running should be fun, or otherwise you’ll hate it, so don’t try to ‘compete’ with people who are further along in their running journey.

Remember: not every run will feel the same.

Progression and regression is normal, not every run will feel the same. Sometimes, the hard runs will feel easy and the easy runs will feel hard. It’s all part of a running routine and you should embrace it.

Consider incorporating some cross-training.

When I first started running, I was so focused on running that I completely neglected any type of cross-training (except for the occasional yoga class or a session on the elliptical at the gym). I was pretty good at warming up and stretching before and after runs, but what I failed to realize is that regular cross-training (esp. some light core and strength training) would have helped my running a lot. I saw immediate progress when I finally started doing more cross-training exercises and I would encourage every new runner to also consider short (even 10 minutes is a good start!) strength exercises as part of your new routine.

Treat your body like it belongs to someone you love.

Yes, that’s a Peloton instructor quote and so fitting. Especially when you’re a beginner runner, you need to take rest days and cues from your body seriously. It’s so easy to overdo it when you first start out. Make sure you drink plenty of water, you fuel your body right, and give your body time to recover between workouts!

Any other tips that you’d give a beginner runner?

I am linking up with Kookyrunner and Zenaida  for Tuesday Topics.

This week, I am jumping back in and am linking up with  Kookyrunner and Zenaida  for Tuesday Topics. Today we’re talking about the benefits of running solo.

I skipped last week’s prompt (the benefits of running in groups) because I honestly have NO experience running in groups (other than races, but those don’t count).

Ever since I started running, I have been a solo runner. Partly by choice, partly by circumstance.

I have contemplated joining a running group before, but at the time they were meeting at times that weren’t doable for me (either too late in the morning or too early for me in the evening).  Since I work long days, my workout windows during the week were pretty narrow (especially when I was still commuting to the office).

Granted, things have changed a bit. But I didn’t feel particularly adventurous about joining a running group during COVID. And running solo is pretty great. Here’s why:

You get to run on your own schedule. 

While I generally stick to certain running days during the week, I really like to be able to vary my starting and end times. I enjoy having the flexibility to get out a bit earlier or later, depending on how my morning goes, and I do shift around my running days sometimes when necessary. I don’t want to feel bad for standing others up because I have a change in plans.

You get to decide on mileage.

Sometimes when I set out for my run, I don’t really feel like running and tell myself that I can always just do a quick 5k and be done with it (just to coax myself out the door). More often than not, once I’ve left the house and have fallen into my stride, I enjoy my run and extend my mileage based on how I feel.

You get to run at your own pace.

This is really important to me too. I run a lot of runs just by how I feel without paying too much attention to the pace and having  to either slow down or speed up to keep in line with others is “hard” for me (although I do see the challenge in that).

You can focus on your running form.

This is honestly something I have started to pay way more attention to in the last couple of years and I feel like it has really made a difference in my performance. I see so many runners when I am out running that have poor form (they swing their arms and legs out or across the body, they “sit” on their hips, or take huge steps aka overstride).

I’ve really been working on my stride length, cadence, and posture when I run and that works best when you’re not distracted.

You get to spend some time in your own head.

I do my best thinking when I run and I really treat my runs as my me-time. Sometimes, I just listen to music/podcasts/run-instructors, but frequently, I also think about all kinds of things on my run: I make to-do lists, think about projects that I am working on, solve work problems (yup, that happened), or just day-dream about the things I want to do when I feel safe enough again to move around in the world more amidst COVID.

Bonus: You may be able to prevent injury. 

I heard this a few times and I wonder how much truth there is to it, although I am lucky to be able to say that I haven’t really been injured since I started running about 7 years ago. They say by running solo, you’re more in-tune with your body, how it feels and how you feel on any particular day and you can adjust accordingly and don’t push yourself to run distances/paces that don’t suit you that day. Either way, I gladly take staying injury-free by running solo (most days).

What do you like about running solo?

 

It’s Tuesday and I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics. Today we’re talking about funny fitness + running myths. You know, the things you hear about fitness and working out that people believe but are not true. Let’s hear a few of them. 

“Sport ist Mord” (sport is murder). 

In German, people (who don’t work out) usually say “Sport ist Mord” (sport is murder) to justify their aversion to moving their bodies. It’s the funniest thing I’ve ever heard, because regularly moving your body will actually help you to stay fit and healthy well into older age!

Runners don’t walk.

Well, actually, they do. And they should. And there is no shame in taking walking breaks. There, I said it. Even more experienced runners walk. In fact, marathon runners can improve their times by an average of 13-plus minutes if they walk-run, and half marathoners are on average seven minutes faster if they walk-run rather than run the whole way, according to Olympian Jeff Galloway. Who knew!

More is always better.

I know this all too well, that feeling of more, more, more: more miles, faster paces, more running days per week. But this is not what running is about (unless you’re in a specific training cycle and are preparing for a race, of course). Consistency and variety is key to your successful running career, but slower paces have their place. So do low mileage and rest days.

Running is supposed to be hard.

No, it’s not. Of course, running is a more intense activity than, let’s say, walking and when you just start out, running may feel hard, but it’s not supposed to be torture. In fact, many of your runs should be ‘easy runs’ at a low, comfortable intensity where you feel good and that make you want to run “forever”. If every run feels hard, chances are, you’re starting out too fast and you need to slow down. 

If you want to run fast on race day, you have to run as fast as you can every day of your training.

Haha, ahm, no. That’s the LAST thing you want to do. Speed work is important to get to faster paces, but if you run fast every day of your training, you’ll crash and burn on race day.

If you don’t sweat, you’re not working hard enough. 

Listen, I love a good sweat and definitely feel like I “accomplished” more when I am soaking wet after a training session, but sweat rate is highly personal and not every effective training will leave you in a puddle. That’s ok. It doesn’t mean you didn’t work hard enough.

Running is boring.

I’d like to politely disagree. I do my best thinking when I run. I can listen to music and podcasts. I also try to pick running routes that make me want to get out the door. This is a bullshit excuse not to run. ;)

What’s one fitness myth you find particularly funny?