Slow And Steady Wins The Race
It's never too late to make good on that New Years' resolution to start running. Whether you're trying to lose weight, get out of the house more, or just want a literal change of pace, running is a great start for your fitness journey. Running may seem daunting at first, but these 20 tips are sure to help you over even the rockiest of roads.
1. Don't Buy Expensive Gear
Don't put the cart before the horse and buy a whole wardrobe of expensive athleisure wear before you've even started. You don't need all the expensive gadgets and clothes to start running, you just need to start. Comfortable, moisture-wicking clothes will do just fine.
2. Wear Comfortable Shoes
Running shoes should provide enough arch support and cushioning while you move. If you're going to buy a new pair of shoes as motivation to run, make sure they're sufficiently broken in before you start. Nothing will ruin your motivation faster than blisters.
3. Never Skip Warm-Ups
You don't need to do a full high school gym class-level stretch routine, but warming up your muscles and joints can vastly improve the quality of your run. Warm-ups can also reduce the risk of future injuries. Even five minutes can help.
4. Be Social
Running can be embarrassing and demoralizing if it's just you. If you're the social type, it can help to bring someone long for motivation. Running with a loved one or running club can take your mind off the exertion and encourage you to keep up the routine.
5. Start Small
Stamina builds up over time; if you start your first run aiming for a 5k, you're going to make yourself sick and exhausted. Running five minutes a day is better than none. Goals aren't built unless you have a strong foundation.
6. Start Slow
Slow and steady really does win the race. A mistake a lot of beginner runners make is burning out their entire tank of gas in the first few minutes. You aren't going to be Usain Bolt on your first try; start with a light jog.
7. Alternate Running & Walking
Running can be intimidating at first glance, and it can be hard on your body while you get used to it. Alternating between running and walking for a few minutes at the time can make the process less daunting. Also, it's easier on your body as it adjusts to new activity.
8. Lay Your Clothes Out The Night Before
Just like the night before an early morning or big event, it helps to lay your running clothes out the night before you start. Not only will this motivate you into actually putting them on and going, it creates a sense of excitement for the next day. You can also leave your shoes waiting by the door for extra motivation.
9. Track Your Runs
Just like with running clothes, you don't need anything fancy to log your progress. You don't even need an app—a regular notebook and paper will do! Write down not only your time and distance, but also how you felt, and ways you can improve.
10. Listen To Your Body
Sooner or later, you will probably get injured. To help prevent a small injury from becoming catastrophic, it's important to know when to stop. Some pain, like a stitch in your side, is normal when you start running. The trick is being able to differentiate between pain you can push through and pain you can't.
11. Stay Safe
Safety is always more important than speed. If you run at night, make sure to wear bright and/or reflective clothing; if you're running on slippery or uneven terrain, shorten your stride and take it slow to prevent falls. Always keep a piece of ID on you in case of a worst-case scenario.
12. Keep Volume Low
Custom playlists can be a great motivator, but don't play them so loud that you block out the rest of the world entirely. The volume should be low enough that you can see all sorts of traffic: foot, bike, and vehicle.
13. Don't Beat Yourself Up
Mistakes and setbacks happen. Maybe you miss a week of running, maybe you missed out on a goal, maybe you just didn't do as well as you wanted to on any given day. Progress is not linear and shouldn't be treated as a neat path from A to B. Things happen; give yourself the grace to accept them.
14. Incorporate Other Workouts
Strength training and stretching can be hugely important in improving your running. This doesn't mean spending hours at the gym. Squats, push-ups, planks, and lunges can all be done at home in between a busy schedule.
15. Time Is More Important Than Speed
When we say time, we mean time spent running, not how many minutes it takes for you to run a mile. When you first start out, your body will have to adapt to new stresses. Let your body adapt gradually, and that 8-minute mile will come.
16. Run Whenever Works For You
There is no one best time to run. Some people like starting their day with a jog, others use it to wind down. The time you run is less important than the running itself.
17. Eat Before & After Running
Never run on an empty stomach, even if you're trying to lose weight. Your body will burn out energy it doesn't have, leaving you dizzy and nauseous. A light carb-based snack about an hour before you head out will give your body the necessary energy, and something after will replenish the calories you burned.
18. Remember That Progress Takes Time
Nobody is born a runner, and skills don't develop overnight. Progress is slow, sometimes it's so slow that it seems like you aren't making any at all. We promise that you are, even if you can't tell.
19. Don't Feel Self-Conscious
We don't know why, but there's something about being seen running that just feels humiliating, and it's a major factor holding beginners back. The people around you won't judge your form or your speed, they'll just see someone running, and maybe they'll be encouraged too.
20. Celebrate Your Accomplishments
Milestones are milestones no matter how small. Finding joy in the smallest parts of any hobby is a one of the best things you can do to ensure you stick with it. If exercise feels like a burden, then you'll be less motivated to continue.
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