So You're thinking of making your New Year’s Resolution Running....
From a person who succeeded in their 2022 running New Year's resolutions goals.
Introduction
Hello friends! If you're reading this, it's probably because you're considering making running your new year's resolution. Well, let me tell you, I made that same resolution last year and it completely changed my life. When I started, I could barely run a mile on the treadmill without struggling to catch my breath. But now, a year later, I'm happily running multiple times a week and I even qualified for the 2023 New York City Marathon! Making running my resolution was one of the best decisions I've ever made, and I can't wait to share some tips and tricks with you to help you make it your own successful journey. So, let's get started on this exciting new chapter together!
How do I start running? What's the first step?
Step 1
The very first thing you should do is get proper running shoes. It's crucial to get proper running shoes to help prevent injuries and ensure that you're comfortable while you're out on the road or trail. One of the best ways to find the perfect pair of running shoes is to visit a specialty running store and get professionally fitted. The staff at these stores are trained to assess your foot type, gait, and running style, and they can help you find a pair of shoes that are specifically designed for your needs. In addition to finding a comfortable fit, getting professionally fitted running shoes can also help reduce your risk of common running injuries such as shin splints, blisters, and knee pain. So don't skimp on your running shoes - make sure to invest in a good pair and get them fitted by a pro. Your feet (and your body) will thank you!
Step 2
Download the Nike Run Club (NRC) app. In my opinion, it's the best app out there for new runners. There's so many running apps to chose from but NRC is the best one for beginners, plus it's completely free! One of the best features of the Nike Run Club app is that it provides you with a variety of free training plans to help you reach your running goals, whether you're just starting out or you're looking to improve your times. They have a 4-week getting started training plan that I used for my first four weeks of running. I found it insurmountably helpful and credit that program to why I am still running today. I have used the NRC app for every single run of my year and haven't had a bad run. I'm currently training for my first half marathon using their training program.
The app also has a coach feature that will guide you through each run, providing you with helpful tips on proper running technique and motivation to keep you going. The NRC head coach, Coach Bennett is seriously the best thing since sliced bread. He is kind and motivating while teaching you powerful running lessons. One lesson that has been most important for me is his phrase, "the key to running faster is running slower". I had always thought that while running you needed to run as fast as you could, but learning that running really slow is actually the most important thing in improving your running abilities has made me the runner I am today.
As you can see, I could go on and on about how the NRC app has changed my life, but I feel confident that if you become a NRC runner, you'll see what I'm talking about. Overall, the Nike Run Club app is a fantastic resource for new runners, and I highly recommend giving it a try.
Step 3
When it comes to running, having a specific goal can be a great motivator and help keep you on track. Because running without a specific goal can feel overwhelming for most runners. For many new runners, a 5K (3.1 miles) is a great goal to start off with. When I first started running, I set my sights on completing a 5K and I trained for it using the Nike Run Club training program. Race training is good for beginners because it gives you a preset running schedule that will help keep you on track. The NRC 5K training plan was an eight-week program that helped me gradually build up my distance and endurance. When race day finally arrived, I was nervous but excited to see all of my hard work pay off. And let me tell you, crossing that finish line of my first race was such a rewarding feeling! Since then, I've gone on to run 11 races over the past 8 months, ranging from 1 mile races to 10K races. I absolutely love the feeling of running in a race, and it's been a great way to keep me engaged, motivated, and consistent in my overall goal of being a runner. So if you're just starting out on your running journey, consider setting a goal like a 5K and training for it - you'll be amazed at what you can achieve!
I live in NYC, so I have become a member of the New York Road Runners and completed their 9+1 program and qualified for the 2023 NYC Marathon. While I will still run smaller races in 2023, my ultimate goal for this year is to complete the United Airlines Half Marathon and the TCS NYC Marathon. I am signed up for both and currently training for the half marathon!Marathon training is an exciting next step in my running journey, but you are still a runner even if you never run a single race, so if races don't appeal to you, that's ok. Different runners are motivated by different things but I recommend looking into your local running clubs because they provide a running community to help you stay consistent with your goals.
If you're interested in signing up for a 5K or other local race, there are a few different places you can look. One option is to check out websites like Active.com or RunningInTheUSA.com, which list races in your area. You can also search for local running clubs or groups on social media or through your local recreation center, as they often have information about upcoming races. Finally, you can try reaching out to your local running store or sports store to see if they have any recommendations or know of any upcoming races. With a little bit of research, you should be able to find a race that fits your schedule and interests. Good luck and happy running!
5 Quick Tips and Tricks for Running to Keep in Mind
If you need to walk during a run it's 100% normal and ok! I walk for spurts on probably 70% of the runs I do.
Make injury prevention a priority! You can't run if you're always injured, and getting injured while running is really easy unless you take the proper precautions. Make a sure stretching routine is part of every workout and make sure rest and recovery is prioritized.
Just lace up those shoes! If you don't feel like running or completing your scheduled workout, that's ok! But just lace up those shoes and start running. Running for just five minutes is better than none. It will help build up a habit and the habit will lead you to success. Most people struggle with motivation and that is normal! But focus and aim on build a running habit, and that will take you far in your journey. So if you're not feeling it, an attempt at a run that day will help your routine.
80% of your runs should be easy days. From very beginner to the best running athletes, the secret to success is running slow most of the time. This help builds your endurance and running economy which will allow you to have the speed you need when it counts most.
Don't forget to replace your shoes when they're worn out. Most running shoes have a lifespan of 300-500 miles. The NRC app even keeps track of your shoe's miles on it automatically which has been hugely useful for me. Running on dead shoes can be a quick way to an injury so make sure to replace them as soon as you feel they've died.
Benefits of Running
If you're not sold yet on making running your New Year's Resolution, then let me talk about some of the benefits of running. One of the benefits of running is that it can help improve your cardiovascular health. When you run, your heart has to work harder to pump oxygen-rich blood throughout your body. This helps strengthen your heart and lungs, which can reduce your risk of heart disease and other health problems. In addition to improving your cardiovascular health, running can also help you lose weight and strengthen your bones and muscles. I've personally become stronger after running for a year consistently. As you run, you're burning calories, which can help you shed excess weight. And by pounding the pavement or hitting the trails, you're also helping to strengthen your bones and muscles, which can reduce your risk of osteoporosis and other conditions. Finally, running can be a fantastic stress reliever. When you run, you get to clear your mind and focus on the present moment, which can help reduce stress and improve your overall mood. I have personally thought of some many ideas when running and found it to be a great time to think. So whether you're just starting out or you're a seasoned runner, the health benefits of running are numerous and well worth the effort.
Conclusion
In conclusion, making running your new year's resolution can be a fantastic way to improve your physical and mental well-being. Whether you're a beginner or an experienced runner, there are so many benefits to be gained from regular participation in this activity. From strengthening your heart and lungs to reducing stress and improving your mood, running has the power to transform your life in countless ways. So if you're considering making running your resolution for the new year, I say go for it! It may take some time and effort to get into the swing of things, but trust me - it's worth it. With a little bit of dedication and some helpful resources like training plans and apps, you can achieve your running goals and make running a part of your healthy, active lifestyle. Happy running!
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