Best Advice for a New Runner (or Old)

Are you a new runner?

WELCOME!

Don’t worry if you haven’t started yet, or if you don’t feel like you are a runner. You are just beginning, and we all need to start somewhere. Figuring out how to start running is a bit more complicated then it seems, but it is not rocket science. To go from the couch to running 5K’s and beyond it will take strength and stamina, but mostly patience and forgiveness.

You have to be kind to yourself during this transition.

Why, because it is hard. Things are going to hurt, results at first will be slow, and you will begin to wonder what you are even doing. But all of that is normal. It also mean that it is worth doing. Will you win your local 5K or the Boston Marathon, probably not. Doesn’t matter, because when you look back at this point 6 months from now you will be amazed at how far you have come.

Forget What Running Is.

I know that sounds odd, but you probably have some preconceived notions as to what is running, and that is not helpful. Whether it is from watching sports, movies, commercials, or whatever we think that runners have like 0% body fat and are sprinting at all times.

It’s just not true. You need to redefine what running actually is, to see that you can do it.

Running is the simple act of moving faster than a walk, where at some point in your gait cycle (your feet moving while walking or running) both of your feet are off the ground. If one foot is always in contact with the ground then it is technically walking, but who cares.

For you, right now, being a new runner just focus on moving faster than a walk. Your heart rate is up, your breathing gets a bit heavy, and you’re sweating, and you’re going faster than walking speed call it a run.

Knowing When to Start.

Unless you have an injury, or a condition monitored by a Physician, then you can probably start right now. Like now, now.

Honestly, having a physical to make sure you are healthy enough to start running, or any workout regiment, is a good and safe idea. Especially if you are coming out of a sedentary lifestyle, or some sort of injury. That being said, as long as you are patient with your progress and respect what your body can do you can start at any time.

The BIGGEST MISTAKE new runners make is going too fast and too far too soon. Doing less in the beginning allows you to prepare to do more later.

Walk is a FOUR Letter Word, but Not that Kind

Walking is not a bad thing. I have to repeat this. WALKING IS NOT A BAD THING. At times during your run you might feel winded, exhausted, or just mentally unable to continue running. That is when you walk. Walk until you get your breath back, your energy restored, or you have the will to run again.

In the beginning taking frequent walk breaks is not a sign of weakness or doing things wrong. Walking is a recovery moment. It allows your body to clear out lactic acid, ATP, and reintroduce oxygen, fuel and other good stuff. Over time you will walk less and less with every run. Until one day you RUN THE WHOLE DAMN THING. Walking is a sign of respecting your abilities, your body, and getting better at running.

A lot of great beginner running plans will use a run/walk system to get new runners to develop good habits and stick with the programs.

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What a New Runner Needs to get for gear.

You don’t need much. Getting a lot of new stuff before you are even sure you like running can make it harder to go running. It puts a lot of pressure on having to do it, and do it well that you might not be ready for.

So what do you need to start?

Running shoes-

Finding the perfect running shoe is hard, and getting fitted by a great running store is ideal for people who already like to run. But that’s not you, yet. For true beginners, just start with what you have, if you already have some sort of running shoe. If you don’t have a pair buy a cheap version at a discount store, and read this to figure out how they should fit.

Clothes-

This one should be easy as you probably already have some workout attire somewhere. Shorts, t-shirts, and socks you have are probably perfect to use when you start. You may notice that they get heavy with sweat, chafe, or just not fit great, but that is ok. As you notice these things you will realize what to upgrade first. But first start with athletic apparel for discount stores, before moving up to the pricier (and better made) run specific items.

Tech-

Downloading an app to your phone to track your distance, pace, and other stats is a definite YES. Don’t pay for anything yet though, because the free versions will have everything you need to get started. Check this list for Apps to consider. Having this data will not be too helpful at first, but when you look back and see your improvement over time it will blow your mind. BOOM!

New Runner No, No’s-

There are plenty of things you don’t need, but look so cool to have. Heart rate monitors, fancy GPS watches, Carbon Plated shoes, super high cushion shoes, wrap around sunglasses (I actually do not understand this trend,) gels, and so much more. Right now you just have to keep it simple, and focus on getting out there.

Surviving the First Run as a New Runner (and the first week.)

I’d like to say that after the first run everything gets easier, but that’s a lie. The good news is that it won’t get much harder. See, the first run is where you are probably going to make a bunch of mistakes. That’s ok. It could be that you go too fast, too far, have bad form, didn’t warm up well, or it was just TOUGH.

Here is where you need to be both patient and forgiving.

First

You need to remember that even if it went horrible, you still did it. You still burnt those calories, you still got healthier, and you are still alive and now better for doing it.

Second

Realize you will get better at it. Think of anything you know how to do right now. I will bet that most of those things you were great right away.

The Hard Part for a New Runner

The hardest thing you will need to do is not the first run, but do the second run, and then the third. The next hardest will be the forth. By now you should start to notice that slowing down means you can do more, that being conscious of your running form makes it easier, and mostly that you are a FREAKING BADASS and can DO THIS!

Keep Running, and Running, and Running, and …

The most crucial decision you will make that will have the MOST impact on your running will be how consistent your training will be. Now lie gets in the way sometimes, and none of us are perfect, so making a plan and following not 100% will probably not happen.

You should still make the plan, but keep it flexible.

The problem with a lot of training plans is that they are static, or not changing, despite what you are able to get done. You miss a run, and then you try to shoehorn it into your schedule, instead of adjusting the schedule to make it all work.

How to Fix This

How do you know what to do? Unfortunately you don’t. But, don’t worry about it. If you miss one run you will be fine. Miss two and still all good. Miss three? It’s all good. Honestly, even if you miss a week, two weeks, month, a fiscal quarter, year or decade you can always go back to running. You just have to reevaluate your goals a bit.

Our bodies tend to lose physical abilities like strength, stamina, and flexibility pretty fast when we aren’t exercising. Even just doing a few easy runs, or light workouts, when your training gets sidetracked is better than doing nothing at all.

Being a New Runner Again

If you do need to take an extended period, or just realized you haven’t run since the show Monk went off the air, it’s important to remember that you have to start over. Now, it won’t be as bad as the first time you started running, but it will not be as good as last time you ran at all. In fact it might be pretty discouraging. However, you will get through it and be back to full speed in no time.

Celebrate

One last thing is remember to CELEBRATE your progress. You DID IT. You got faster, stronger, and better. It doesn’t matter what anyone else can do, has done, or will do. This is about what YOU DID. Own it, bask in it, and dance, dance, DANCE!

A New Runner Needs to Avoid Doing These Things.

Now some of this was already covered, but it is important enough to say again. When running there are behaviors that we are all prone to doing, but need to stop. It is difficult to be mindful when they are happening, but learning to recognize these behaviors will go a long way in helping you run better.

Too Fast, Too Hard

“Pain is weakness leaving the body,” and “No pain, no gain,” and “Give it 110%” are all the WORST SAYINGS IN THE HISTORY OF THE ENGLISH LANGUAGE. They are all false, especially when it comes to running. If you are giving it your all and everything hurts you are doing it completely wrong.

Running is a long term endeavor, you need to make sure that your progress is slow, steady, and positive. Literally running yourself into the ground is a great way to get injured before you finish your first week of training. Ideally you will be able to finish your workouts at a pace sort of close to where you started, if not exactly the same pace.

You Can Sleep When You’re Dead

Ignoring rest days, or even overindulging them, can cause issues. You might feel fine and ready to go, but let your body fully recover before you get back out there. Runner’s Fatigue sets in slowly, but once it gets there it can cause injury at worst, and just zap all the energy out of you at best.

Doing too little on recovery days is also not advised. Going for a light walk, doing yard work, or even a gentle bike ride are great ways to keep your muscles from stiffening and keep your heart pumping a little. Sure, you can sit on the couch a bit and watch your favorite shows, but you also need to move around a little on rest days.

Comparing a New Runner to Oranges

You are an apple, everyone els is an orange. No matter what they can or can’t do has no effect on your journey. Don’t let others get in your head and make you feel uncomfortable about your running. Also don’t get into your own head and perceive that others are judging you, because they probably aren’t. Most of the time people actually do not give a f@&k what you are doing, and you shouldn’t even give a f@&k if they did.

As you get better, always remember these days. Not just because it will make you feel better about your progress, but because you could be helping the next wave of new runners one day. Runners at all levels need encouragement and validation (well most do,) and the running community is a lot better when we are supportive of each other.

New Runner BONUS

SECRET MENTAL ABILITIES

This isn’t advice, but it is important to know that you are about to unlock a secret chamber inside your brain. The key is in your ability to run. The more you train and the farther your runs get you will be able to access this secret chamber even more.

Inside you will find even more patience, understanding, calmness, and mindfulness you thought could only be achieved while doing yoga on a mountain top in Nepal.

Actual Benefits

Physical

Running has a lot of physical health benefits for your strength, stamina, and cardiovascular system. With the cardiovascular system you will see your resting heart rate drop over time. You will be able to stay more relaxed in stressful situations, go to sleep easier, and gain the power of telepathy.

Ok, so no telepathy, but the rest is true.

Mental

Running is also meditation. As you get more comfortable, and can run in a controlled manner for longer periods of time it can become like a trace. Its a simple repetition of one foot, two foot, controlled breath work, and the need to be present in what your body is experiencing that creates the meditative state. Your mind starts to wander and you process information, scenarios, and conflicts all while also maintaining your heart rate, pace, and not tripping and falling.

What’s Next?

Well now you keep running. Keep working on your form, your effort, your pace, and yourself. As things get a bit smoother and easier look at doing a 5K training plan, or join a local run club. Go get fitted for some new comfy shoes, good socks, and some non chaffing apparel.

Where you go from here is up to you, but with More On Running we are with every step you take.