Tips for new runners

Tips for new runners.

If you are just getting into the sport let us be the first to say welcome.  I don’t care what your body shape, size, or weight is you have a place among runners and share a common passion.  Starting out is tough. It’s the hardest part, so, let us be the first to say you have our admiration and respect.  We want you to get the same life changing benefits from running that we’ve experienced. Yes, life changing. You can change your life by buying a $100 pair of shoes and sticking it out; so do that – stick it out. Here are few tips to help you do that.

1. Stay injury free.  You can’t run if you’re hurt.  Use the RICE rule. Rest, Ice, Compression, and Elevation.  Ice is your friend.  (For The Brave) Most reach for the heat but that may actually exacerbate your injury.
2. Take your rest days.  Quite possibly the worst day of my life was the day after I started into the gym for the first time; and two days after that.   I don’t know what Steven Segal movie it was that got me pumped enough to fly into the gym and do a complete workout but I paid big time.  You may get sore running even a mile, maybe less. That’s okay because the pain means you using muscles that have been sleeping for some time.
3. Use the treadmill.  Running requires strength, endurance, stamina, and cardiovascular health.  These all come at different times.  A treadmill can work the heart while being somewhat easier on the legs.  Especially the new ones with shock absorption. Don’t have one and can’t afford a gym membership? Check with your local YMCA, community center, or church. Craig’s List has some cheapies for sale too.
4. Get a good pair of shoes.  I like Nike, I don’t run in them but they make a good shoe. However, not all Nikes, despite the commercials, make good running shoes.  Visit a specialty running shoe store. Most have runners working there, and can put you in a shoe that’s right for you.  There are many variables that make your foot as unique as your fingerprint and the right shoe will make the difference in success or failure.
5. Focus on time. Distance, speed, and stamina will come later.  Focus on running as long as you can at a comfortably difficult pace. Then take a walk break and repeat.  Keep your heart rate up and finish a little tired and your making progress.
6. Sign up for a race.  You bet – this is the best motivator I used when I got started.  A 5k makes a great race for beginners and you will be hooked. Plus if you tell all your friends you will be held accountable.
7. Cross train.  Lift some light weights, swim, hit the stair machine, or bike.  It has some great benefits.  When training to run, running is of course the best. Specificity of training means training the muscles needed for a given event so those specific groups can adapt. However, cross training can benefit your cardiovascular health, strengthen your core, help you breath better, and give you a much needed break from running without allowing you to go soft.
8. Stay hydrated. As little as 2% dehydration can affect your running performance.   You will need water and lots of it.  Alternate in some kind of sports drink but go easy on it, especially at first.
9. Treat yourself. Set small goals and buy yourself some cool gear when you hit these goals.
10. Stretch.  Before and after your runs.  I use some Yoga positions that I know work my hams, quads, calves, and upper butt.  My favorite book on the subject: “Real men do yoga.”