Does the thought of running more consistently scare you a little, but you’re also a little intrigued? Trying to figure out where to start?
Coming from myself, the girl who ran a mile for the first time at age 22, I completely understand how you’re feeling. I’ve been in your shoes and feel the struggle – being winded, lungs burning, shin splints….. that shit sucks. Over time though you will begin to enjoy the process.
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I’m proud to say I’ve officially completed 3 half-marathons (13.1 miles), and countless 5k + 10k races in a matter of 6 years. 19 year old me wouldn’t believe it.
That’s where it all begins though, a continuous processes of improvement with a few hiccups along the way. The desire to be a runner is in no way a perfect linear process. As with most things in life, it just doesn’t work that way. You’ll most likely fall off your program, have to start all again, and be back at square one with your endurance running low.
I’m sure you’re wondering –
1. How do you start without feeling like you’re too slow?
2. I think I’m way too uncoordinated to run!
3. I literally dread running, the minutes are like hours to me. (maybe find a different sport if you dread it)
First, I want you to know you are not alone! Running is a conditioning exercise and is not easy, but do not allow that to scare you from trying. Whatever your goals are and wherever you are starting from, you will achieve any goal you set your mind to I promise! Here are my 10 running tips to get you started!
1. Cut the self doubt crap + start to believe you are a runner!
EVERYONE IS A RUNNER.
Doesn’t matter if you’re running a 14 minute pace mile, on a treadmill, or outside around the lake, you are RUNNING.
If you are lacing up your shoes and trying you are in fact a runner.
Never compare your chapter one to someone’s chapter eight. If the person next to you at the gym is on mile 4 while you’ve just completed a half a mile that’s outstanding, remind yourself that they were once where you were.
You must put in the work and you will get there.
2. Figure out what time works best in your schedule
Are you a morning person?
Start off the day 30 minutes early with a refreshing workout before your day. The endorphins you receive post-run will be circling around your body throughout your day. You’ll feel happier + this will allow you to make decisions with less stress and anxiety attached to them.
Afternoon lover?
Sweat all the frustrations away from the day and go home feeling like a million bucks. I personally love an afternoon run for this reason.
3. Tired AF? Try a pre-workout supplement
If you feel you need an extra boost to get you ready, try a pre-workout supplement prior to working out.
When I first started experimenting with pre-workout, I started small with roughly 100-125mg caffeine. Drink your pre-workout 15 minutes before the run and adjust as necessary as your body gets used to the extra energy.
MY FAVORITE PRE-WORKOUT SUPPLEMENTS
4. Start slow
I’d recommend starting with 1 minute of running/jogging at a comfortable pace followed by 1 minute of walking. Repeat this process 10 times and you’ve got a 20-minute workout complete! A great app to use that helped me when I started running is the Couch to 5k app, this is a fantastic tool to use.
5. Get a cute outfit you LOVE
Whether you’re a Nike gal, lover of Lululemon, or feel great in your favorite oversized t-shirt, wear something you LOVE!
6. Invest in proper footwear you LOVE
Find a great pair of shoes you love that work for you and support your feet. I also recommend buying running socks, without the proper setup it is easy for blisters to form.
Here are a couple of my favorite pairs of running shoes!
7. Join an online fitness community group
There are some really cool Facebook groups out there to join, along with Strava! Strava is a fitness tracking app where you can upload your runs, bike rides, etc. Plus there are groups you can join for support from people like you.
8. Set realistic goals + listen to your body
It’s temping to push beyond limits, and you should push yourself. But remember consistency is key. You don’t want to set yourself up for injuries.
9. Focus on your breath
When running, focus on breathing in through your nose for 2 second counts, and out through your mouth for 2 second counts. This type of breathing pattern style will keep your breath regulated so you don’t run out of air.
If you start to feel like you are lacking air, take a deep lung breath + turn the speed down on the treadmill.
10. Focus on your WHY
This is what will keep you going through each run. This is the best advice I can recommend for when you feel like giving up. Take the time to REALLY figure out why you are showing up + doing the work. Are you trying to get fit for a wedding? Lose a few pounds for a confidence boost? A lifetime goal of running a 5k?
Whatever your reason, FOCUS ON THAT.
