Hi, we are Kayla and Cassidy and we used to hate running. If you would’ve told us last year that we would be running roughly 10 miles a week, there is no way in hell we would have believed you. But here we are, two running buddies who swore they would never run unless it was chasing a soccer ball. Upon our rediscovery of running we thought we would give some tips that helped us get back into this form of exercise.
Cassidy’s Tips
Music If you are like me and cannot hold a conversation while you run to save your life, you need to make sure you pick a kick-ass playlist to listen to (or a podcast if you’re that person). I never realized how much music affected my running until I discovered the “Running” genre on Spotify. There are so many playlists and each of them has a specific bpm (beats per minute) that allows you to set your desired pace. Personally, I run at around a 9.5 min/mile and the playlists that I have been loving are “Fun Run” which is 150-165 bpm and “Just Get Going” which is 155 bpm. These songs get me so pumped up and I find myself singing along to the songs (and then start worrying that someone saw me and thinks I’m a freak). But screw it! I never thought I could have that much fun while running and apparently all it took was a good playlist.
Timing Does anyone else find it annoying that the people who get a workout in before the day even starts are typically viewed as “healthier” or that they have their life more together than the rest of us? If I tried to run before 7 a.m., I can guarantee you I would probably pass out on the sidewalk or it would be the least enjoyable run of my life. Since reintegrating running back into my lifestyle, I know what my body enjoys. I like to eat about 30 minutes to an hour before I work out and I am at my best anytime after 10 AM (if I wake up at around 7 AM, that is). The key here is that I listen to my body and I do what it needs in order for me to be at my best. If you are a morning workout person, fantastic! If you hate waking up before 10 AM with a passion, no problem! Don’t force your body into doing something that does not feel natural. All of our bodies are different so it makes sense that we would all want to be active at different times. Don’t sweat it and pick a time to go sweat.
Pick a distance and run! This is a tip that I cannot take all the credit for because all of my cross-country running high school friends told me this all the time. Apparently, the best way to get into running is to pick a distance you want to run, like 2 miles, and just run. It does not matter how slow or fast you go, just finish the 2 miles no matter what, and keep doing it. Eventually, your pace will become faster and you will be able to finish it easier. When that happens, pick a longer distance, rinse, and repeat. Running is not that complicated. It’s probably the least complicated form of exercise ever. Don’t get in your head about it. Just put on some headphones, grab a mask (please), and go!
Kayla’s Tips
Location, Location, Location The only time I ever used to run was on a soccer field. No inclines, no hills, just flat grass. But if you live in Seattle, you know how many hills there are. Getting back into running may be easier if you’re not trying to run up Queen Anne Hill- that’s just too intense, especially as a beginner. I prefer a route that stays relatively flat the entire time so that I can better pace myself and actually enjoy my run.
Find a Running Buddy I’m just gonna say it- running is boring. Especially when I go by myself. When Cassidy first told me that she was getting back into running, I asked if I could be her buddy. It’s nice having someone running beside you to encourage you and it pushes you to run a littler farther than you would by yourself. We take breaks when we need and then start back up. It’s also an added safety precaution!
Warm up and cool down Stretching before running is so important and gives your muscles and bones a chance to warm up for the run. Cassidy and I usually start off by walking a couple blocks and this allows our bodies to get ready for the run. Don’t rush your warm up either. If I go straight from my Zoom class to my run, it’s bad news for my knees. You also don’t wanna skip cool down, trust me. Suddenly stopping makes me feel super lightheaded and nauseous. After our run, Cass and I typically spend some time walking or stretching out our legs. Sometimes we go into lower intensity strength training like an ab workout. Gradually, your breath and heart rate will return to normal!
More sh*t you might want to know Shoes are important! If you start running again and think that this is something you want to take seriously and do on a consistent basis, you have to stop running on those old Nikes you got three years ago. I suggest finding a local running store and talking with the employees. Kayla and I went to one in Magnolia called 7 Hills Running Shop and the man working there helped us out so much! We told him that we are not running crazy long distances but that we knew we needed more support than we were getting from our current shoes. He showed us both some Hoka running shoes and they are absolutely magical. Running shoes are so important! Trust me, your knees and shins will thank you later.
Pick a Pace I’m convinced there is nothing worse than a side cramp when you’re trying to run. It just kinda creeps up on you. One minute, you’re doing great and focusing on your breathing and the next, you literally feel like there’s a mini fire in your rib cage. The best way to avoid this is to pace yourself. Breathe in through your nose and out through your mouth. Constantly stopping and then starting can actually make side cramps worse since the lactic acid in your muscles has time to build. It doesn’t matter if it’s even a light jog, just pick a pace that feels comfortable to your body and stick with it! Side note, if you constantly get side cramps, it may be because of how you’re breathing or if you’re eating too close to your run.
Yes, this whole article is about getting into running, but if you genuinely hate it, don’t force yourself to do it! There are other forms of exercise that will keep you feeling healthy. Exercise should be something that you look forward to doing, not something you dread. Being able to move your body is such a gift, so please do it in a way that feels good. However, if you suddenly find yourself with an urge to run like we did and you need a running buddy, you know who to call :)