5 Tips To Know Before You Start Running

Running is my jam. I have been running for almost two decades. Eek, just writing that is crazy to me. I have run several half marathons, Tennesse Ragnar (200mile relay), Chicago Marathon (26.2miles), and an endless amount of road races. With my third pregnancy, I ran up until I was 35weeks pregnant. I will never forget the looks I would get since my belly was massive (I wore a support belt).

While I do have years of experience by NO means does that make me an expert. But, I will say, with some trial and error, I have learned a thing or two along the way. Things that may help someone else in their running journey, especially as they are starting.

Before we get into my tips, I need to be sure to include a disclaimer: These tips are from my own perspective and experience. It’s always recommended that you consult with a doctor anytime you start something new or have any questions about your exercise routine. 

Below are my 5 tips, these are things that I have shared with my own family and friends throughout the years.

5 Tips To Know Before You Start Running

Running Tip #1- Equipment

Running looks pretty simple and straight forward BUT there is one piece of equipment you need to take seriously and that’s footwear. It can make or break a run. The right footwear can aid in preventing injuries and increasing your enjoyability of running.

Keep in mind, that no two people have the same feet and each person requires different support. So if you have a friend that loves a certain running shoe doesn’t mean that it will automatically be a good fit for you. Also, don’t base a running shoe purchase based on brand, price or color. Base your decision on what is best for your own biomechanics, gait(stride) and foot shape/size.

The best way to find out is to go to the experts. A specialty running store like Fleet Feet is where I would start. When you go to a store that ONLY focuses on running, you will get the best advice and information on what would work for you. I would NOT recommend bigger stores that offer a variety of sports equipment. They are not specialized in running. Stick to the running experts, at a RUNNING STORE. 😉

Quarantine tip: Since most of us are home right now, you can call Fleet Feet to get helpful info on the best sneaker for you (they can ship or you can pick up at the store) or another way you can check which shoe may work for you is knowing the type of arch you have by using this simple test.

Running Tip #2- Distance

Running is my absolute favorite for stress relief. I call it my therapy. But sometimes when I’m in “the zone” I can feel like running for miles. This is when it’s important to understand that increasing distance too fast can lead to injuries.

Even if you feel good doesn’t mean you should run further. If you try to do too much too soon you’ll hurt yourself, and it’s just not worth it. Breaking your distance down into intervals and sticking to a program can really help. When you increase your mileage it shouldn’t be more than 10% per week.

Here’s a great beginner 8-week walk/run program to follow if you need one.

Running Tip #3- Speed

Ok, this one was tricky for me when I first started running years ago. I always thought if I felt good running fast, just run fast. But pace is another thing to watch. Just like distance, you will need to manage your pace (how fast you are running). If you have an Apple Watch or Fitbit you can easily monitor your pace on it.

If you don’t own a watch to track your distance and pace, you can always run with your phone and use apps like MapMyRun and Endomondo.

**If you are wondering, “I have no clue what my running pace is?”, Here’s an easy way to find your perfect pace.

Running Tip #4- Schedule

Sure, it may seem like adding another schedule to your life may be a hindrance but with running it will aid in taking out all the guesswork in your runs and help get you to your goal of running a certain distance or pace better. Like anything in life, using a schedule will help you plan, prepare and with a bit of strategy, will allow you to enjoy running without any injuries.

Running Tip #5- Post Run

So once you are done with your run, that’s it right?? WRONG! There are certain things that you should do after a run to help you recover and stay on track with your running program.

• Cool Down– jog/walk for 10mins after your run
• Stretching– hold the stretch for a minimum of 30seconds
• Hydrate– be sure to drink water throughout the day after your run
• Eat– the rule of thumb is to eat a 4:1 ratio of carbohydrates to protein no later than 45mins after a run (carbs to help with muscle fuel and protein to repair muscle damage)
• Sleep- even if you can function off little sleep doesn’t mean that’s the best thing for your body. Sleep is the number 1 way to help repair your body

A common misconception about running is that all you have to do is throw on a pair of sneakers and run. The thing that most people don’t consider is the impact running has on your body and the potential for injuries if you don’t think about certain things (proper footwear, distance, pace, etc).

Hope these 5 Tips To Know Before You Start Running will help you on your running journey. Exercise is an incredible way to help boost your mental state and improve your physical state too.

Stay safe and happy running!

xo,