When discussing running, one common question I get is “How do you become a runner?”
For one, there is no one size fits all runner, you don’t have to have a fast pace to be a runner. If you put the work in and push yourself on a regular basis that is considered harder than your normal walking pace, than you are considered a runner. And don’t let anyone ever tell you otherwise.
Here are some Pre-Runner Tips:
#1 Make Sure Your Body Is Ready
Before starting any workout program or exercise, consult a physician prior to engaging in anything new. If you suffer from any joint pain, heart complications, back-problems, medication side-effects, or have not participated in cardio training of any sort within recent memory, I would highly suggest consulting your physician prior to working out.
Once you receive the green-light from your doctor, it’s time to kick the tires and move those legs!
#2 Consider Yourself a Runner
As I stated above, there is no predetermined pace, age or distance that would make you a runner. You are a runner. The moment you make your decision to start running, then you are a runner. This switch of a mind-set is imperative to you starting and sticking to a running regimen. Literally, tell yourself, “I am a runner!” Just like normal goals or dream you want to accomplish, always start with “I am” when you put it in to present context the more your dreams or goals will come alive, you need to believe it and it will happen.
#3 Find the Shoes that Work For You
Well, first off. Make sure you are running with RUNNING shoes. Why, can’t you run in your crossfit, hiking, or walking shoes? Well because running shoes are designed and created for running. Many shoe companies have products that are designed for Fitness, Walking, Cross Training, or Hiking. These shoes are not horrible for you, BUT, should be utilized accordingly and not for multiple miles of running either on a treadmill or outside. Most shoe companies have designated “Running” shoes, which are shoes are created to withstand the rigors of hundreds of miles of running and are designed to provide shock absorption, ankle support, traction so you do not slip, and are breathable for your feet.
When deciding on the running shoe, remember that every shoe is not built for everyone. All feet are different so the shoe that your best friend has may not work for you. You must find the pair of shoes that fits you comfortably and provides you with the correct amount of support for your specific step-type or strike-pattern (neutral, pronation, supination). Do not worry about what other people are buying or the look of the shoe, only your foot can decide.
With the correct pair of shoes, you will avoid injury and increase your running capabilities with greater ease. I strongly suggest buying your first pair of running shoes from a running specialty store or a sporting goods with knowledgeable staff that can help you learn what type of shoe is right for you, if you are around the Central Minnesota area I would suggest checking out Endurance Shop Downtown St. Cloud, MN they have very educated staff and will fit your feet with the right shoe.
Some brands I recommend to try-on are: Brooks, Saucony, Mizuno, Asics, and New Balance.
#4 Finding the Right Area
Running is extremely therapeutic and a great workout but also can be dangerous. Yes, I said dangerous. Many beginning runners do not understand the safety strategies that can save your life. The first step to staying safe while running is to find a safe area to run in. Whether you are running on streets or trails, be aware that other people, and vehicles that may not be aware of you. If you are a night runner, make sure to have protective wear that may include a reflective vest, wrist wraps or shoe lights. Always run on sidewalks if possible and check out your surrounding before the run to ensure it is safe.
Some good suggestions from me is finding areas to run that has minimal traffic, low possibility of crimes, well-lit, and provides you the ability to summon others should an emergency arise. Many state parks or small neighborhoods can provide a very safe running environment. Also, try your best to choose an area that provides you with some flat spaces and as well as hills to run on. Varying terrain will ensure you to efficiently progress as a runner. This may seem a little ridiculous, but I have many friends that have been hit by cars, bit by dogs, and been chased by “seedy” strangers. So please be sure to pick the right place that is safe for you.
#5 Pick the Right Plan for You
There are a plethora of beginner-runner schedules, books and Apps. You name it! No matter the media form you choose, pick a training plan for beginners so you won’t end up with injuries or burn out. Having a set schedule for you to know what and when to run, walk, rest, resistance train, etc. is essential to improving any runner. Consistency is the most imperative factor of anything done in life and running is no different. Your pre-determined schedule will significantly aide you in your journey.
You might like: http://daynadetersfitness.com/athlete-endurance-training-academy
#6 Do Not Be Ashamed Of Walking
When I first started back up running after my C-section, I had to walk more and run less. Then I eventually was able to run more and walk less. But it was defiantly me keeping up with my workouts consistently and being patient. You do not say you are a runner and beat yourself up because you didn’t crank-out a 7 minute mile your first crack at it. You need to build your cardiovascular system, pulmonary system, and even nervous system to properly handle rigorous activity for prolonged periods of time. Running is an ideal example for improving one’s self through consistent work.
When you begin running and you find it difficult to breath, or you feel the pace is too much to handle, then slow down. Don’t stop moving, but to slow down to the pace that is more comfortable for you. Most importantly when you are beginning, do not push yourself to the brink. Working too hard to fast will lead to injury or difficulty sticking with your running.
The way we coach people is to help build all of their capabilities to run for the distance they choose for their specific running/triathlete event. It is created for the individual with a mix of running, interval cardio, strength training and stretching.
#7 Run for FUN…with a Buddy!
As most things in life, having a buddy with your makes working out more fun. It is best to find a person who is at or near your running capabilities to run with. You do not need to run with them every time, but, having scheduled runs with other people will help you stay more consistent and accountable with your own training. Plus, running can get very boring from time to time, am I right?! Grab a friend and share your motivation and….complaints!
I hope these beginner tips are helpful and please, leave us any running or fitness questions for future posts and videos.