|Photo credit: John de Dios|
Running is easily one of my many favorite hobbies: it enables me to stay in shape, keeps me alert for my work day, clears my mind, and provides me with more energy than if I hadn’t ran.
Although I now train for marathons and triathlons, previously I did not think I would ever be able to run more than 3mi… In fact last year was my first full-marathon, half-marathon, triathlon, and century ride.
Two years ago, I was working New York Fashion Week and decided to casually run in Central Park for a few light miles. I was completely new to living in Manhattan and said I would just run from one side to the other, but somehow I ended up getting lost and ran 7mi which surprised me immensely; I could not believe I pushed through my barrier of 3mi!
The reason why I was able to run more was because I found great enjoyment in running in the park; I wasn’t even paying attention. Finding something enjoyable about running until it becomes a routine is key. Check out some of my other tips for beginner runners down below!
|Photo credit: John de Dios|
10 Beginner Running Tips
1. Get the right shoes.
I partnered with Skechers to let you know what my pick is! My first event of the year is the Tucson Classic Half Marathon, and training in Skechers GOmeb Razors are my go-to. Before, I used to pick a shoe solely (pun intended) on looks. At some point in my early years of college, I would even attempt to run distance in trainers which I repeated fail. The GOmeb Razors are light-weight but absorb the impact nicely. I’m normally a size 5.5 but for running shoes it’s always best to go a little bigger to accommodate swelling.
2. Loose fists are best.
Keep those clenched fists loose, not rigid. It helps with your form because then the tension doesn’t expand to your neck and shoulders. Instead, imagine you’re holding a potato chip.
3. Set breathing rhythm.
Setting a breathing rhythm enables you to better control your breath. According to Dennis Bramble, Ph.D., and David Carrier, Ph.D., the greatest impact stress of running occurs when one’s footstrike coincides with the beginning of an exhalation. To learn more about breathing check out Running on Air.
4. Foam roll.
I cannot believe I ever ran without foam rolling in my life. Using a foam roller expedites the recovery process significantly to getting you back in your shoes. Seriously, if you’re short on time and have to decide between classic stretching or foam rolling, opt for foam rolling.
5. Hydrate properly.
This includes both water and electrolytes. I love using nuun products as an electrolyte supplement. I utilize it in triathlons, cycling, speed workouts, and runs longer than 10mi. Nuun Energy pink lemonade is my favorite! Your regular water intake depends on your weight and activity level, view this calculator on Body Builder as a start.
6. Run in a group.
If you’re new to running, joining a group (or with a friend) will not only make the experience more fun but it will also help keep you accountable. I started a casual running group on Saturday mornings for new runners. Some of them had never ran more than a mile and they’re up to three miles! Please feel free to email me at firstname.lastname@example.org if you’re interested in joining, all you need to do is show up. 🙂
7. Wear the right gear.
Compression socks are sent from God to all runners everywhere! But really, they’re amazing because they help with the circulation which assists with the recovery during a run. I especially love wearing them for my early workouts at 5:00am where my muscles definitely aren’t awake quite yet. They’re most ideal for injury prevention. My favorite is CEP Compression!
This is easily my biggest struggle. I get such an adrenaline from running where I want to do it every day, but it is important to get those rest days in so the your muscles can heal properly. Injuries suck from overuse.
Before you begin any new physical activity, always consult your doctor first. Active magazine states it takes 4-6 weeks for the body to adjust to new workouts, so don’t get discouraged if your recovery time takes a little bit of time initially. Good luck and go run!