I have a long seeded history with running, starting about 5 years ago. I’ve gone through periods of loving it, absolutely hating it, and just doing it because I felt obligated to do something. In no way do I consider myself an expert on running, but these are just things I’ve realized in the past few months, after picking up running once more and really dedicating myself to it. Here are a few tips for novice runners, from a novice runner.
1. Take care of any physical barriers that are stopping you from running before they become a serious problem.
Get an inhaler if you wheeze, get compression sleeves if you have shin splints, and address anything that you can control before it permanently stops you from running.
2. Also make note of signs that running might not be right or safe for you.
If you have serious asthma, lung or heart problems, or any other permanent health issue, consider other forms of cardio, like spinning or swimming.
3. Find a way to motivate yourself.
Whether it’s cute gym clothes or completing your first 5k (peep me running my first 5k in the pic below), find your drive. I found that having a tracker and constantly pushing myself to beat my best was one of the best motivators.
4. Change your mindset.
If you’re someone who’s always been interested in running but also hated the idea of it, try changing your mindset. The best way to do this for me was to start running at the end of my days, which made me look forward to it, and it almost became a reward.
5. Focus on time and technique first, not speed.
If you’re just starting out, or never knew there was a right way to run like me, start by focusing on running for 5 minutes without stopping, then 10, etc, instead of just trying to run as far as you can and overworking yourself. Also, make sure you have good technique so you’re not making it harder for yourself or risking injury; chin up, shoulders back, arms and hands loose and low, and try to minimize the movement of your core from your hands.
6. Make sure you’re safe.
If you choose to run at night, make sure to wear bright, reflective clothing so cars and people can see you better, and make sure to only run in well-lit and safe areas to reduce injury. Running with a buddy if you’re running at night is also always recommended, though sometime hard to coordinate.
7. Slooooow dooown.
Undoubtedly what made the biggest difference in my stamina and distance was slowing myself down. Once I realized that I was pushing myself to run too fast and how much farther I could go and how much less my recovery time was by slowing down my pace, I was able to actually enjoy running and start to improve at it.
8. Keep it interesting.
I try to never run the same route twice, to make me more alert and because I find I’m easier on myself when I’m constantly running the same exact trails, as I sort of plan places where I can walk or stop when I know the roads.
9. Invest in good equipment.
If you see running as more than a one or two time thing for you, invest in good shoes and clothes that are going to last you, and make sure to replace your shoes when the treads wear down. Especially when running in the winter, it’s important to have warm, sweat-wicking clothes that will insulate your body properly.
10. Invest in your body.
Pre- and post-care is super important when running, so make sure to eat protein before and after you run and properly hydrate yourself, specifically if you’re running in the winter or sweating excessively when your body needs more water. If you’re like me, and ended up with excruciating shin splints, make sure to heat them before you run and ice (but not over-ice until the area is numb) after you run. And don’t be afraid to take rest days if your body needs them.