Learn 5 tips for new runners

Do you want to live a healthier lifestyle? Do you drunkenly agree to run the local 5k? Do you want to impress the woman next door? Ultimately, I chose to run simply because I want to live a healthier lifestyle. Like many people, I wasn’t sure where to start other than just lace up the old sneakers that were in my closet and start running. Let me share my 5 tips for new runners.

If you’re like me, you took to the internet to try to find a place to start. Well, if you type “getting started” into a search engine, you’ll quickly be overwhelmed with information and ideas. I wonder how something so simple can end up being so complicated. Well, after several months, a lot of tantrums, and a lot of frustration, I wanted to share the top 5 tips from one new runner to another.

Invest in a good pair of running shoes.

This may seem like a no-brainer, but I can’t overstate how much trouble you can save yourself by taking 30 minutes to work with an associate at your local athletic store. They will check your running pace and often record it so you can see the mechanics of your feet as you run. Who knew that some people’s feet naturally turn out when the foot lands (supination) and others turn in (pronation). I certainly didn’t. After a few minutes with an experienced runner, they were able to recommend the right type of shoe for my natural gait. They were also able to help me decide how much support I needed compared to how much cushioning the shoe provided.

After putting on the right shoes, the pain in my knees and lower legs (shins and calves) was considerably reduced.

Of all the tips for new runners, this is undoubtedly the most valuable. If you’re making a true lifestyle change, this is non-negotiable advice.

Less is more

This may seem counterintuitive, but I assure you that trying to do too much too fast WILL DAMAGE! Running like any other exercise requires periods of effort and recovery for the body to adapt and strengthen itself. Well, unlike other activities, running requires longer recovery periods. Sorting through the multitude of plans and tips available on the web, as well as through trial and error, the 80/20 rule is the best place to start. 80 percent of your entire run should be at a low or very low intensity. The best advice is if you plan to incorporate running into your life, build your foundation and DON’T OVERTRAIN.

walking is perfectly fine

If you’ve just started running or started running recently, then you already know that it takes time to build up the stamina to run more than a short distance. (When I started, I couldn’t run 1/4 mile.) As long as you’re building that stamina, there’s absolutely nothing wrong with incorporating walking breaks into your training. In fact, it’s one of the best ways to help build your stamina as a new runner. As long as you walk at a brisk pace, your heart rate and breathing will increase, and therefore your body will actively improve its aerobic conditioning. I’m not sure where I first heard it, but it rings so true;

“You can get as far running a mile in 5 minutes as you can by running a mile in 15 minutes.” – A stranger

develop a mantra

At first, I struggled to stay motivated. To tell you the truth, I still struggle to stay motivated. Let’s face it, it’s hard to stay motivated when you can only run for 30 seconds and then walk for 2 minutes. It can be hard to truly appreciate the small gains you make day after day. Don’t let this fight get the best of you. Most people who stop running do so within the first week of trying. Appreciate the small gains and celebrate the improvements. Even if you find out that tomorrow you can jog for 31 seconds… celebrate the achievement. You have earned it. If you start having negative thoughts and trust me EVERYONE does from time to time, develop a mantra to push the thoughts out of your mind while running. “I have this”, “All walls have doors”, or my alternative and personal favorite “Today, define yourself” are examples of good strong mantras. My own experience suggests that you should avoid negative words in your Mantra. Avoid Don’t, I can’t, I don’t want to, etc., the subconscious is a powerful thing, there is no need to feed it with negative energy. Every time you have a negative thought while running, immediately start repeating your mantra. Soon, you will be able to push out negative thoughts as soon as they appear and allow positive thoughts to replace them. This may be the most overlooked tip for new runners.

Enjoy the process…Because there are no Shortcuts

I would love to tell you that after just a few short months I am running half marathons and enjoying every minute of my newly developed and still growing running experience. However, the truth is that I am only preparing for my first 5K and although I have come a long way (from 1/4 mile before my first walking break on day 1 to about 4.5 miles before from my first walking break in 4 months), it takes work and a commitment to wanting to be better. There are no shortcuts to improving your running form. Learn to enjoy the process of learning to run. Take a moment in your easy run or during your walk breaks to look around and see if you can notice something you’ve never noticed before. Enjoy the feeling of accomplishment each time you jog a little further than last time or take a shorter break than before.

At the end of the day, the best way to improve your running is to… run. I just hope you can do it with less pain and more education than me.

every mile counts