I have a friend who wants to start running. I agree that she should start out with walking, especially since I don't know her history of physical workout, but want to keep her from injury and from losing motivation early on (two that are major killers in getting started).
Instead of throwing all of this info at her like word vomit (If you haven't noticed yet, I talk too much when I'm excited about something I love... or whenever I get a chance to talk... That means I can be a bit overwhelming to some people... and I'm trying to work on that... which means there may be more posts on this blog soon enough! Ok... back on to topic!), I thought I'd write this post. Hopeully she'll be interested in reading it sometime.
**Disclaimer**
I do not claim to be an expert or a coach. I am not a physician of any sort and claim no responsibility to injuries that may happen when following my recommendations. Please consult your personal physician before starting a new fitness routine.
Benefits of Walking
Dot's Recommendation
If you want to take it slow and ease into a running habit, I recommend just walking either
1. 1 mile at an easy, casual pace
2. For 20 - 30 minutes, regardless of distance
How often should you do this, you ask? Every day or at least three times a week.
For the most part I walk one mile every day of the week during my One Mile A Day challenge I created for myself. I know that it may be daunting to find the time to do this every day (believe I know!), so I would recommend the minimum of three times a week.
You can obviously progress your walk to more than a mile or how often you do it during the week. Just remember to take it nice and slow!
And for anyone who is a little skeptical of walking is less beneficial than running, read these:
Running Apps
Now! I'm sure you're wondering, "how do I know how far is a mile?" or "How do I keep track of my activity?" As with everything and anything these days... there's an app for that!
Here are ones that I've used extensively before I got my Garmin:
MapMyWalk or MapMyRun
Free, but there is an upgraded price to get rid of the adds. These apps are technically the same, but each is automatically defaulted to walks or runs, but you can change your workout type to whatever your are doing. This app gives you live GPS tracking and all the simple bells and whistles that anyone really needs. You could also track your nutrition too. There's a website that you can log into where you can create your own courses too.
C25K App
Inexpensive. This is the popular running program that gets you ready for a 5k run. It starts you out really, really slowly and has lots of timed intervals. I would recommend trying this app or any app that has a similar program.
Zombies, Run! 5k Training App
Inexpensive. I haven't used this app, but have heard great things about it. If you like zombies. If you like playing games. If you want to try out running. Try this app!
Charity Miles App
Free. I haven't used this app, but would like to if I remember to. Your milage regardless of walking or running money will be donated to a charity of choice that is part of program. Pretty cool!
Dot's Recommendation
I know, I know, it's hard to choose an app now! And I only listed a few that are out there! Gah! I would recommend with the MapMyWalk or MapMyRun if you just want to keep it simple for now and just want to do your own thing. Once you're ready for a "training program" then try out the recommended C25K app or any other C25k app.
Beginner Running 101
Now, let's talk a little about running. I'm not sure what to say, actually... so I'll share how I started out.
Many moons ago, I had about a month to get ready for my first 5k (and this is from not running. at. all). I picked the C25K app to get me started. It was hard, but it worked. The timed intervals were hard... such as "Man!? I have run for another 30 seconds?!" after already running for 30 seconds. (I have to laugh now cause I'm saying something similar, but only it's like, "Man! I have to run ::another:: 4 miles?!).
After I ran my first 5k race I tried to keep up the running training app thing, but stopped after awhile. A few months later I picked up running again with other people, and started using a GPS app and doing minute intervals on my own. It pretty much started out with a 2 minute run/1 minute walk interval and it progressed to 4/1 intervals.
Dot's Recommendation
Use a training app or a GPS app and start running with an interval style. Have lots of walk break with little spurts of running. Then as you progress in your fitness level, increase how long you run. Soon enough you'll be running longer and longer.
How Do You Find the Time?
Oh, time. Like everyone else in the world... I don't not have enough time. Or at least I don't think I do. You just have to make time, that's all (I actually had to stop a few times over the past week to make sure I have time to do my daily mile walk).
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| Seriously, I don't know how some people do it! |
Dot's Recommendations
1.Walk on your lunch/dinner hour at work.
2. Walk after dinner, before you get too comfy on the couch after eating yummy food.
3. If you're a morning person (power to ya!) wake up and extra 30min and do your think while the coffee is brewing!
4. Make it a friend bonding/group thing! There's no better way to make yourself do your thing when you have someone else holding you accountable!
Runner's High... It's Real!
A friend of mine did not truly understand the Runner's High was a real thing. It is so real. Besides being in love, it is the most awesome thing in the world. All the hormones hit you, and you just feel so good ... even if you're achy and sore!
After finishing my first 5k, I was hooked. Then about two years later, after I finished the Austin Half Marathon, my knees actually hurt (that was the first time I ever said the H-word after a race!), but I was so happy and satisfied I didn't care! This is addicting sh$#, people! And it's legal in all 50 states!
Learn more about what's going on with that awesome Runner's High read this What's behind runner's high? - Shape Magazine.
Also! I have to mention that walking and runner is great for mental health too just because it helps you refocus onto something else.
Important Things to Remember
Here are some things to remember:
Listen to your body.
Walk when you need to walk. When you feel like running, run! If you feel like your heart is about to pop out of your chest because of your walking/running... walk or stop and breathe!
Once you start running more, and you're wanting to run more... invest in running shoes!
I don't mean going to Target or DSW to get running shoes. Go to your local running store and get fitted. Not all running shoes are created equal and the same goes for our feet! Just tell that to my size 11 flat feet. You know when you're starting log your new life as a walker/runner when you get excited about your new pair of shoes! When you start posting pictures about them on social media, you've made your official "shoe p@rn" post!
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| Mmmm. Check out my "shoe p@rn" that I posted a few months back! |
Not all aches and pains mean you're injured?
It's OK to be sore. It's OK To be sore for several days. There is a different between sore and an in pain, however. I know it's hard to tell sometimes. But if the pain does not go away after a few days or walk/runs then maybe something is wrong. But! Use your best judgement. If you want to see a doctor... I'm not stopping you!
Remember to BREATHE!
I'll admit it. I don't breathe the right way, and I tend to push myself too much. When you're running you want to make sure you can not only breathe but be able to talk/have a conversation with out any struggle.
During the summer bring water with you!
If it's hot, y'all! So make sure you have a water bottle near by or with you or you're at a place that has working water fountains. You have to be get to the water easily so you won't
Sunscreen!
Remember to wear sunscreen when it's bright and shiny out! Skin cancer is a real concern, especially for long distance runners who spend at least an hour or more for a run. Slather on that SPF 30 or 45 to protect yourself for burns!
Dress Accordingly
I'm guilty of this too... You ask, what should I wear? Well, it depends on the weather and how cold or hot you typically feel. When you're running your body will heat up about 20 degrees... So! To make it simple, wear workout clothes that you find at Target, Walmart or Old Navy. No cotton cause you do not want any chafing.
If you walk around after dinner, and it's dark outside...
You always want to be safe whenever you are walking/running. But at night ake sure you're safe on a sidewalk that is well lit! Wear something reflective! I walk around my apartment buildings, which are pretty will lit up, but there are dark patches, especially where I have to cross the road. Check out my post about Running Safely At Night for some more ideas!
Once you start getting that urge to try for a 5k race... DO IT!
Always keep an eye out on local fun runs. There are lots of them now a days. Some are really well priced while some can be pricier. My first 5k was the Hot Chocolate Run and it was pricey, but the goodie back and the chocolate fondue at the end of it is SO WORTH IT! Smaller runs could be for charity or a local cause. Like I said, keep your eye out or just search the inter webs for upcoming races. When you feel that tug in your chest to do one... and it doesn't matter if you're still walking or running... register and have fun!
I could go on and on, but I don't want to overwhelm you with too much info! Hope this has helped you in any way. Leave any questions or ideas in the comments area!
Are there any other experienced runners out there that can share their Beginner Runner tips?
Images found here, here, here,
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