Newbie runners – New Year’s Advice. This advice may be helpful for someone who has NEVER run (like me when I started, aka “Newbie runner”) or someone who is looking to add running to their current fitness routine.
1. SHOES (& socks) – do not start running until you have good running shoes. It will be next to impossible to get into a running routine if you are injured or if your feet hurt, so running shoes are the most important item you need. If you can, get fitted at a running store. They will help you decide whether you need a neutral shoe or one for pronation or supination. Good fitting shoes will help prevent injuries. Once you choose the right shoes, try on socks at the same store to find ones that fit with the shoes. My favorite running shoes are Saucony Ride 8 (which are now at version 10) as I need a neutral shoe. I also love my Balega Hidden Comfort socks! (Note that these are not affiliate links.)
2. GO OUTSIDE – Now that you have good shoes and socks, that is pretty much all you need! Wear comfortable clothing and go outside. Walk a bit, stretch a little and take a short jog. Don’t worry about how far you go. When you feel like you can’t jog anymore and need to walk, then walk! Then when you have your breathe, jog a little more. You can’t be a runner if you don’t run – so just get out there and try out your shoes. Don’t worry who is watching you and don’t worry about going fast or slow. Just get out there!
3. CHOOSE A GOAL – Now that you have good shoes and have taken a short jog (or two or three), give yourself a challenging goal. Do you want to learn how to run a mile? Do you want to run a 5k? Do you just want to run with friends? Give yourself a reason to get outside at least 3x week and work towards your goal.
Newbie runners need a date by which to complete their goals. IF you never run before and you want to run a mile, you might need a month or two. For a 5k, choose a race that supports a charity that you like and use that as your goal race. If you have friends that run, choose a race that you can do together. Having a goal race, helps get your mind and body working together – which will help you with your run training.
4. DESIGNATE YOUR RUNNING ROUTINE – Get out and run at least 3x week. Allow yourself a day in between runs to help your body recover, especially if you are a newbie runner. It doesn’t matter how long or how far you go, but you should try and be consistent. Later, if you decide you like running or you want to, you can always add extra running days. For example, I like to run on Tuesdays, Thursdays and one weekend day (usually Sundays).
What days work best for you? If you don’t designate your running days, it is easy to procrastinate and put off running. Then before you know it, you’ve stopped running. So decide on a schedule and stick to it. The routine is what is important. Making yourself get outside to run on a regular basis is the best thing to help you learn to run.
5. CHOOSE A TRAINING PLAN – Many runners start with a training plan to help them train for a race. Try apps such as Couch to 5k or Zombies Run apps for 5k training. I used the Zombies Run 5k app and found it very helpful. The Zombies app essentially tells you when to run and when to walk. The storyline intersperses with your own music so you don’t get too bored. I’ve also tried the Couch to 5k app using the treadmill and it also works. Both apps are good at helping you learn to run for 30 minutes without stopping. If you want to only run a mile, these apps will easily get you there. If you are a faster runner, these apps will help you train for a 5k. If you are a slower runner like me, you’ll still need a bit more time to manage a 5k (my first actual 5k took me 48 minutes). Google “running apps” and you’ll find TONS of choices for training to meet your goal.
If you don’t like structured training plans, then just get out there and jog/run until you can’t run anymore, then walk until you recover, then jog/run again. After I completed the Zombie’s training, I used this method to help me increase my distance and I still do it on runs today. Some run days are better than others. Some days I run without stopping and other days, I need walk breaks. Listen to your body and then just get out there and run.
6. DOCUMENT YOUR RUNS – I subscribe to the notion that if it isn’t written down, or captured in an app, or documented on my running watch – then it didn’t happen. Use a calendar and write down each training run. How far did you go? and how long did it take? In the beginning as a newbie runner, it is really motivating to see improvements and later, it is fun to look back and see how far you’ve progressed. Keep a running log, whether electronically or manually. It will help you keep to your training routine.
Lastly, my advice to you is if you walk/run/jog then YOU’RE A RUNNER! Even newbie runners are “Runners”. Tell people you are “running” or “learning to run”. Get out there and let your friends know what you are doing. Maybe, if you are lucky, one of your friends also want to “learn to run” or already runs. GOOD LUCK!
