Here are some AWESOME tips to get you started.... :)
1.) TAKE BABY STEPS. Ease into running. If you have never ran before, don’t set out to run a 7 minute mile or 10 miles of pure running. It’s very common for runners to go out too fast (especially in a race), which only leads to early fatigue. And remember, it’s okay to walk when you have to! Don’t ever think of walking as “cheating.” If you need to walk, walk. Don’t burn yourself out too quickly. Just because you slow down or take a walk break, it doesn’t make you any less of a runner. A lot of articles actually recommended walking breaks in-between sprint/hill intervals. It allows your body to recover for a brief moment.
2.) NOTHING GOOD EVER COMES EASY. Don’t get discouraged if you are just getting started with running. It’s not going to be easy at first; I can guarantee you that. We all have to start somewhere and remember; I too was once where you are. Expect to have bad days as well as good days. If you continue to try, it will become much easier with time. In all respect, don’t pay attention to other runners. Focus on you and you alone.
3.) OUTDOOR VS. INDOOR RUNNING. I prefer outdoor running to indoor running. Outdoor running and treadmill running are not the same. Running outside is going to be more challenging than running on a treadmill. You will be using more energy because you will be propelling yourself forward completely on your own, instead of having a belt moving below your feet, which also cushions the impact on your body. You’ll also be faced with environmental conditions such as weather, traffic, various surfaces and terrain, and changes in elevation. The treadmill can be helpful in some cases, but be prepared for boredom, confined space, and possible technical difficulties.
4.) DON’T IGNORE WARNING SIGNS. The moment that you feel something is wrong, STOP. Listen to what your body is telling you. Think of it this way; would you rather end a single run or push through the pain and end up in recovery that could last weeks? It’s not worth it. If you fully respect your body and what it’s trying to tell you, it will thank you later.
5.) FUEL YOUR BODY PROPERLY. A great pre run snack that I enjoy is a banana with peanut butter. Drink plenty of water, but don’t forget to use the bathroom before you run (even if you don’t have to). It’s also important to refuel your body after a run, no later than 30 minutes if you went on a hard run. Your body loses a lot of electrolytes through sweat, so it’s crucial to replenish those electrolytes.
6.) DON’T GIVE UP. You have to stick with running if you want to get better. Running once a week isn’t going to get you anywhere. “You’ll never regret a run, but you’ll regret not running.” You may “hate” it while you’re running, but don’t forget how great you feel afterward.
7.) AVOID HEEL STRIKING. It commonly leads to shin splints. I often hear that you should strike on your mid-foot, making a sort of forward rolling motion. Also, try to land underneath of your body, not in front of it. Landing in front of your body may cause all of the force in the ground to shoot straight into the weak areas of your legs from impact.
8.) INVEST IN GOOD SHOES. Beginners may want something with a little more cushioning/stability. Try to see if there is a specialty running shop in your area, so you can be fitted for running shoes. They will check your foot gait, stride, and the shape/length of your foot in order to find the best running shoe for your particular case. It’s totally worth it.
9.) MIND OVER MATTER. Don’t run with your body. Running takes focus. Run with your mind. Your heart will follow.
10.) THE GOLDEN RULE. Most importantly, you have to enjoy running. If it’s not for you, then it’s not for you. Find something else that you may enjoy such as swimming, biking, dancing, hiking, etc. If you don’t enjoy your workout, you’re more likely to quit.
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