I’ve run many races over the past several years, ranging from the popular 5k race up to a half-marathon. Training for the half-marathon was definitely one of the more demanding challenges that I’ve taken. Yesterday, though, I was looking back at some journal entries from when I first began to run and I remembered how big of a challenge (and accomplishment) it was for me!
I remember that one of the biggest hurdles I faced when I first started running was trying to figure out how to begin. For all of you who are interested in giving running a shot, I wanted to share some advice on how to get started!
Take it easy. One of the most common mistakes that beginning runners make is starting out with too fast of a pace and burning out quickly. When I first started, I fell victim to this mindset as well. Once I learned to slow my pace, I found that I was able to run further. That made me feel great! As your body gets stronger and increasingly fit, you will be able to increase your speed.
Lose the bounce. During my first couple of times out running (after I figured out a comfortable pace), I still found myself tiring out. Additionally, my feet were a bit sore afterwards. When a friend went running with me, she pointed out that I was “bouncing” when I ran. My feet were traveling too high off the ground between strides, increasing the energy I was expending and the impact on my feet. I learned that the most efficient stride is a “shuffle”, where your feet stay low, lightly touching the ground with each step. By reducing the bounce in your stride, you’ll increase your endurance!
Cool off. Even when going for short, casual jogs, cooling down is an important part of a workout. Sometimes it’s tempting to skip, but the benefits make it worth your time. Without a cool down, blood can pool in your legs, causing cramps. Here’s a simple cool down to try: alternate 30 to 60 seconds of slow jogging with the same amount of walking for about five minutes. Finish up by walking the final three minutes.
The breathing dilemma. When I first started, I was concerned because I was worried that I wasn’t breathing correctly. I found myself out of breath and was frustrated. However, the good news is that breathing is a very natural function. Whether you breathe through your nose or mouth is really a matter of personal preference. Use whatever works best for you. So when you find yourself breathless, don’t get discouraged. You will find that over time your stamina will increase.
Feeling ready to get started? Fantastic! Let me know with a comment if you’ve decided to give running a shot. I’d love to hear from you!
Below are some great do’s and don’t from Runner’s World.
DO tell someone where you’ll be running and when you expect to be back. Carry ID and a cell phone if you can.
DO consider adding some dynamic stretching before you run. These stretches are great after you’ve begun your warm-up.
DO watch out for cars. Run facing traffic so that you can see traffic approaching.
DON’T run in old, lifeless shoes. Try visiting a store that has employees who can help find the right shoe for you.
DON’T try to “power through” a potential injury. If you have pain while running, stop. Consult with your doctor before resuming training.
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