Running isn’t like most sports and athletic activities. You don’t need good weather to run. You don’t need much equipment or an open field to participate. Anyone can do it (or get back into it), it’s just a matter of getting yourself set and taking the plunge. For those of you that are new to running or looking to get back into it, I’ve put together a list of 10 tips for you to get (back) in:
1) Make sure you have the right clothes. As I said above, you don’t need much equipment to become a runner, but you should make sure you’re equipped properly. If it’s warm outside, a short sleeve shirt or a tank top, and pair of shorts is all you may need. To tackle cooler weather (depending on how cold it may be), stock up on long sleeve shirts, maybe a pair of tights and gloves as well as a hat. The last thing you should have to worry about is whether or not your hands are going to fall off because you forgot that you may need a pair of gloves during a sub-freezing run. When thinking about the materials of clothing, keep in mind that cotton may cause chaffing. A lot of companies are creating ‘dry fit’ clothing made out of polyester to absorb sweat better and prevent your skin from becoming raw.
2) Make sure you have the right pair of shoes. If you have a pair of shoes that you don’t think will hold up as good running shoes, I would recommend going to a shoe store to get fit for a proper pair. Some of my favorite brands to wear include Asics, Saucony, and New Balance. There are many specialty running stores around, where the help are trained to fit their customers in the best type of shoes for them. Two of the stores that I’ve visited around the NYC area include Jack Rabbit and the Super Runners Shop. Find a similar store and tell the clerk what type of running you plan on doing and they will figure out what the best type of shoe is. Everyone has different feet. Some are wide, some are narrow, some are flat, some have high arches. Try on multiple pairs of shoes, so you can decide what fits the best for you.
3) Start slow and easy. If you’re just getting into running, don’t expect to be going on 6 mile runs every day the first week. To prevent injury and gradually build up your skill set, take your time. Begin with a three mile run a couple times a week. Add a half mile the next week and another half the week after that. If you are getting tired during your runs, feel free to walk. Becoming a great runner doesn’t happen right away, rather it’s a process you need to be able to work on. If you rough it too quickly and work your body to the ground, you’re going to get hurt and that injury may keep you off the roads for a couple months.
4) Set a goal. It’s easy to start running one day and stop the next if you don’t have a reason to be running. Maybe you want to lose ten pounds, so you decide to begin running 3 times a week. After every run you’ll have the results to look forward to. Sign up for a race: a 5K or a 5 miler. Once you complete one of those, you can build up to longer distances: maybe a 10K or a half marathon. My friend Kim was a swimmer growing up and never ran. Recently she started running, ran her first 5K at a sub 9 minute pace, and is currently training for her first half marathon. The satisfaction of training and completing a race can make any non-runner a fan of the sport.
5) Don’t go overboard on the technology. Running has gone through a major transformation since my father started 30 years ago. There are watches that measure your distance, heart rate and calories lost. If music gets you through a run you can bring you iPhone or iTouch along to make it speed by. While it’s fine to run with all of this, sometimes the best runs are those that are unplugged. I run with a simple running watch and that’s it. At the beginning of the run I start my watch and don’t look at it until my run is complete. Because I run at night, I don’t run with music so that I can hear what’s going on around me. It’s always great to use the outdoors as your sound system rather than relying on a playlist. I once got into the bad habit of counting songs, trying to figure out how many minutes they were and eagerly waiting the end of my run. Running unplugged allows me to not worry about time and distance. I run to escape my thoughts and allow my mind to be free.
6) Fuel up. One of the most important things you should make sure to do before hitting the pavement for a run is to hydrate. Water and Gatorade are the best sources for hydration. You don’t need to go into your runs and feel woozy because you haven’t had a drink in twelve hours. Have a bite to eat also. I like to eat a banana and a Clif Bar prior to going out for a run. If I’m not due to run for two hours, I may have a peanut butter sandwich. Just make sure you aren’t eating heavy foods and over fueling before your runs. Eating and drinking too much may cause cramps and you may also vomit – that’s not the best feeling.
7) Take care of the ‘you know.’ Check out one of the entries I wrote a couple weeks back about my #1 rule. It pretty much addresses that you should probably take care of your bowels prior to heading out for a run. You don’t want to get ‘stuck’ in a situation where you will regret relieving yourself prior to strapping on your shoes and heading out.
8) Set a routine. One of the hardest things about running is getting in the habit of doing it. I used to be a morning runner and decided I couldn’t wake up at 4:45AM anymore to get my run in before work. Now, I run 3-4 days a week after work, but sometimes after a long day in the office I’m exhausted and don’t want to work out. What I do is pack my running bag every morning and drop it off at the gym on the way to work. On my way home from work, this gives me the push to go to the gym, change and get on my feet. If you don’t belong to a gym, lay out your clothes prior to going on your run as a cue to get you going.
9) Find a buddy to run with. One of the easier ways to make sure you are continually running is to find a friend to run with. Set up a couple days in the week for you two to meet up and go for a run. Knowing that there is someone depending on you to go running with them may be the push you need to help make running a habit. If you don’t have any buddies locally to run with, find one of your friends in another city to keep track of your running with. In 2008, I ran the Columbus Marathon with my dad and my two older brothers. For 6 weeks of the training season, I was studying abroad in Spain, but kept them in tune with how my training was progressing, so that I could be prepared to run the marathon.
10) Enjoy yourself. Make the experience a positive one. Have a positive attitude and clear outlook when you go running. If you find yourself hating it and dreading your runs every day, maybe you shouldn’t be running. Maybe you should find another activity to get involved with. As a runner, you can be as competitive as you want. You can run in as many races as you want and choose the distance of every single one of your runs. You can run for 10 minutes or 3 hours. It’s up to you, but if you allow running to make you feel good, you will reap from the benefits and succeed.
So if you’re not a runner, feel free to try it out. I use running to stay fit, as a stress reliever and to be competitive. My runs vary day to day, but it’s something I’ve integrated in my life routine and I would like as many people to get as much joy out of it as I do.
If you have any questions on how to get started with running or how to get back in, feel free to drop me a message or a comment.
