It was May of 2022, and I was overjoyed to be done with exams. I was excited to be able to jump into my hobbies…until I realized “wait, do I have any hobbies?”. After doing some social media searching for a new activity to begin, I landed on running. It’s easy to start—all you seemed to need was a pair of shoes and a killer playlist. But the beginning of the road to becoming a runner was intimidating. There were a host of new terms to learn (PB? shin splits? elevation?), and with so much information online it was hard to pinpoint exactly what I needed to start my first run. Here are five things I kept in mind while entering my journey.
investing in a good pair of running shoes
I started with my old running shoes that had been used one too many times for work, hikes and long dog walks and the wear and tear certainly showed. Improper running shoes can cause leg and joint pain along with various other injuries. I found this out during my fourth or fifth run when I had to stop and limp home due to intense knee pain. I decided to splurge on a new pair of proper running shoes. Note that running shoes differ from training shoes. Running shoes have a higher heel drop as well as added cushioning to help protect your feet and legs on long-distance runs.
Also, I choose to avoid second-hand shoes. Running shoes should be replaced semi-regularly to prevent injury. However, I was able to load up on second-hand running attire like shorts, t-shirts, and runner’s belts. The Free Store on campus even had some running goods!
having realistic expectations
As a total beginner, I wasn’t able to run the distance or speed I was hoping for right off the bat. In fact, I found myself struggling to run longer than 30 seconds before stopping to catch my breath. So, I began a Couch to 5K program, which guided me through running and walking intervals, starting with 30 or 60 seconds of jogging and 60 seconds of walking. The length of the running gradually increased as I built up strength and endurance, allowing me to run without stopping.
Not underestimating rest days
Running made me feel good, so it’s understandable that I start wanting to lace up every day. But just like someone needs study breaks to allow your brain to rest, your body needs time to recover after you’ve been running. Rest days will also give you a mental break that keeps you from experiencing burnout, and allowed me to engage with my other hobbies and responsibilities.
having a good warm-up and cool-down routine
Warm-ups and post-run stretches are essential for preventing injury. I was able to find guided routines on YouTube that walked me through the steps.
Typically, dynamic stretching (continuous movement) is recommended before a run to get your musles warm and get your heart rate up, while static stretching (holding the position for a short period of time) is saved for after to increase flexibility and loosen up tight muscles.
giving myself grace
A bad run doesn’t mean you’re a bad runner. Seems easy to understand, but I found myself getting down on myself and wanting to give up after I did “poorly” a run. But I learned to embrace the bad days—they made me appreciate the good days more, and I learned quickly that any effort is a good effort. I started to find that every time I was out for a run, I was becoming a better, stronger and faster athlete.
While long distance running may not be for everyone, I’ve thoroughly enjoyed the process of running longer distances. I’ve landed on a goal of being able to complete a half marathon in the coming months, something I first thought would be impossible as I strained through my 60 seconds of jogging. I’m proud of my journey and have learned to love the feeling of struggling to meet a time or distance goal as I know it gives me something to work towards.