7 Tips that helped me stick with Running as a Beginner
I started my running journey by accident. Truly, my journey started in one of the more ridiculous ways one could possibly start running. I was sprinting, something that I only reserved for emergencies at the time, catch a flight and on one of my spastic strides I landed and crack. I fractured my foot. During my recovery, I decided that it was probably in the best interest of my future that I at least learn how to run properly, shall I ever need to do it again. Prior to then, my only experience running was nothing more that the dreaded mandatory mile in high school gym class, but with the help of the 7 tips below I’ve become a regular runner for eight months and counting.
1. Nike Run Club App
On my very first intentional run, I decided to test the waters and see how fast I could run a mile on the treadmill. 12-ish minutes later I was shaking and struggling to breathe, I knew I must be doing something wrong. A quick google search led me to the NRC app, which I quickly downloaded and took note of their Get Started training plan for beginners. They provide. you with a weekly running schedule that will help build a clear workout routine for you. The plan consists of 2-3 runs a week that teach you about running and ease you into a groove.
My first run with NRC was nothing short of life changing, and that isn’t an exaggeration. The NRC head trainer, Coach Chris Bennett, expertly guided me through the 20-minute run. I was instantly made comfortable when he started the run by telling me to slow down, and that the key to running faster is running slower. He gave running tips on form, and how I should be feeling at each point in the run. His advice was perfectly complemented with the music of the suggested playlist available through Spotify or Apple Music. By the end of the run, I had breezed through 20 straight minutes of running, something I had never done before. The best part was, I felt more energized and overall amazing. I was eager to continue through the program and keep running.
8 months later and I have completed the Get Started training plan, the 5K training plan a few times, and just started their half marathon plan. I cannot thank Coach Bennett enough for taking me from complete beginner to a consistent and motivated runner. Without him, I don't think I would be the runner I am today.
2. Professionally fitted running shoes
I know this sounds fancy and expensive, but it’s actually free! The professional fitting, that is. After a few runs, my feet were telling me that running in my tennis shoes is not it. I decided to take a trip to the running store, Feet Fleet, as I’ve never owned a pair of proper running shoes,. While there, a shoe salesman (who looked as if he went to work directly after completing a marathon) took me through their Fit ID Outfitting Process which included a 3D scan of my feet. That scan revealed that I apparently have wide feet and after a few try-ons I settled on a snazzy pair of Hokas. I have since moved on to Altra’s, and I absolutely love them!
I have also gotten fitted at Roadrunners, which was a similar process and equally as helpful. Either way, I recommend getting professionally fitted for your running shoes, it’s wildly helpful and your feet will thank you.
3. Clothes that Aid Running
I started my running journey in January in Chicago, which was…. cold. I consulted local guidance for safe running temperatures and made sure that I had the proper layers. With clothes that are properly fitted and made for running, I have been successful even on the coldest of days. Below are links for my favorite staples, from inner most layer to outer. I had never been a Lululemon wearer before, but I have found that while their clothes are expensive, they’re worth it for base layers. After heavy wear and countless washes, they perform exactly as they did brand new. I love the high impact sports bras from Fabletics, I’ve had them for years and they’re great. I also have found outerwear from Calia to be an affordable but high performing option.
Shorts: Lululemon Wunder Train high rise short with pockets 8”
Leggings: Lululemon Wunder Train high rise
Shirts: Lululemon Swiftly Tech in short and long sleeve
Jacket: https://amzn.to/3QJLkmb
Ear Warming Headband: https://amzn.to/3QJPrhK
Socks: https://amzn.to/3U7zXqV
4. Proper Electrolyte Supplements
Nothing will make you understand the importance of proper hydration than the headache you’ll endure after a poorly hydrated run. Before intense runs, I’ll drink a glass of water with a Nuun in it which provides a healthy and tasty dose of electrolytes (caffeine too if you get the caffeinated version). For longer runs, I’ve also been loving watermelon juice for a natural electrolyte and sugar boost pre-runs. My favorite is WTR MLN WTR juice which I’ve been seeing in more and more grocery stores lately. During long runs on hot days, SaltStick’s electrolyte capsules have been a lifesaver at nipping dehydration in the bud. Post run, I follow up with more Nuun, and often pickles, which is my personal favorite salt source. All of these electrolyte sources help staying hydrated a breeze.
Staying hydrated while running is key for a successful run. Hydration helps keep your energy levels high, which in turn helps you keep good form, which will in turn help you run faster.
P.S. I learned the hard way that pickles are NOT a great pre-race electrolyte snack. Your stomach in the last mile of a race will thank me.
5. Really Great Podcasts
Let’s face it, running can get boring. It’s a repetitive motion and keeping running interesting is the key to not giving up. In the very early days of my running journey, listening to the guided NRC runs with their playlist in the background was more than sufficient, and I still listen to them for shorter runs and speed runs.
However, as you get more confident running, I found that listening to podcasts was a great way to feel like you’re having an interesting conversation with friends. I recommend conversational podcasts on topics you love to keep you captivated. My personal favorite podcasts are Office Ladies, Mind Pump: Raw Fitness Truth, and Datenite. In addition to podcasts, running outside keeps the scenery fresh and captivating.
6. Goal based Training
Start running with a very specific goal in mind that is performance related. For example, running a 5K by a certain date, being able to run a mile under 10 minutes, running for 30 minutes straight, etc. I don’t know about you, but if I just ran with the goal of seeing how long I could run for, or see if I lost any weight doing it, I would get bored and tired of it without any sense of accomplishment.
I recommend signing up for a 5K as your first race. No matter how beginner or advanced of a runner you are, 5Ks are for everyone! It takes anywhere from 4-8 weeks to train for one, which is short enough where you won’t get tired of it, but long enough to develop a habit. When I first started, I signed up for one 6 weeks away, started the NRC 5K program, and had the time of my life. After that, I signed up for a 5K every 4 weeks for the next many months and tried to get just a little bit faster every time.
I recommend checking out this website for a complete calendar of races in the USA.
7. My friends and family :)
I saved the best and most important tip for last. When I signed up for my first race, I told everyone about it. From coast to coast, everyone I came across knew that I was running the Hot Chocolate 5K in Philadelphia on April 1st. This made it so that the next time I saw any one of those people, they would ask me how my training was going. I felt like I had an obligation to the people to try my hardest at training for this race.
What has also helped me the most is having my boyfriend fully support me, at his own volition. He has been at every single one of my races, no matter how far or how early they were. Having a family member or friend support you in your journey will help you stick to it and enjoy the process.
