Running: getting started.

by

Ive been a longtime lurker on Heather’s blog. For some reason I never felt right commenting because I wasnt a runner.

I dont know what defined a runner in my mind—but I wasnt it & wasnt sure I had anything to add to the commentversation (tip: dont be me).

Thankfully Heather didnt hold that against me & was willing to provide the newbie runner tips below.

They rock.

And a closeclose second? The photo above.  It’s a real photo of some inspirational words Heather saw in the park one day.

I love it & you can be sure Im never hitting the pavement again with our sidewalk chalk in pocket.

Not often does a day go by when friend, co-worker, or stranger questions me “how can you love running?”

I like to think they are asking me out of sheer curiosity, as they would love to love running as well, but usually, the disgusted looks on their faces leads me to believe they just think I’m a bit crazy.

And maybe I am, because the first thought that always comes to my head when someone asks me “why do you love running?” is “why NOT?”

You can run almost anywhere, anytime, and you don’t need any equipment other than a good pair of shoes (some in the barefoot running movement would argue you don’t even need those!).

It’s an amazing workout, good for your whole body, mind, and soul. Ever heard the saying “running is cheaper than therapy” ? They aren’t kidding, especially for us running mamas with a hectic schedule.

So what’s NOT to love about running?

OK I realize that it’s easy for me to say that now, but it wasn’t too long ago that I was a brand new runner too.

So when Mizfit asked me to do a guest post with tips for newbie runners, I was more than happy to help.

In the last three years of running I’ve determined three simple steps to developing a love of running are: take care of your feet, never give up, and don’t burn out.

That’s the secret to happy running career.

Here are the details:

***Take care of your feet for the sake of your whole body.

Get properly fitted for running sneakers.

I don’t mean pull out your 3 year old Nikes from the back of the closet.

I don’t mean find what’s on sale at TJ Maxx.

I don’t mean ask your neighbor who has run a few half marathons what kind of shoes she wears.

I mean go to a running specialty store, and get fitted for a shoe that will be good for YOU.

Just like a fingerprint everyone’s foot is different.  From the width of your foot, to the arch of your foot, to the way you land on your foot, do you pronate, underpronate, etc.

A running specialty store will do a gait/foot strike analysis on you.  They will look at your foot, stance, and perhaps put you on a treadmill.

It may sound intimidating, but I assure you it’s not.

In my opinion this is one of the most important steps in learning to run, and it will greatly help you avoid common annoying injuries such as shin splints, or even common long term debilitating injuries, such as plantar fasciitis, which often occur from wearing the wrong pair of shoes.

MizFit Note: AMEN, Sister. I did all the above before my half marathon & was really glad that I did.  As a commenter pointed out on this post: cheap shoes arent cheap if they trigger an avalanche of medical bills! This time around, however, Im going to branch out a little (thanks in no small part to the encouragement of this blogger) and experiment with these.  Post coming. 

***NEVER GIVE UP!!

Start SLOW.

Wanting to run a marathon is an attainable goal, but remember, even the best marathon runners had to start somewhere.

Just like with weight loss, if you set out thinking “I want to lose 50 lbs” you are going to get frustrated when it doesn’t happen overnight.

Instead, you tell yourself “I’d like to lose a pound or two this week” and work towards that small goal.

The same goes with running.

Be proud of the little accomplishments, like if you can push yourself to run 30 seconds further each day.

Because before you know it, those seconds add up to minutes, those minutes add up to miles.

Also, there is no shame in walking. Did you hear me? DO NOT BE ASHAMED TO WALK! You are still a runner if you walk.

Many world class running coaches, such as Jeff Galloway, even recommend walking! So if you have to walk, then walk.

One of my favorite quotes ever is from Dean Karnazes, a world famous ultra runner. “Run when you can, walk if you have to, crawl if you must; just never give up.”

Walking, heck crawling, is still better than sitting on the couch feeling sorry for yourself or wondering what if? Am I right? Getting out there is the most important part.

I remember the first day I went running after I gave birth to my oldest. I struggled/ran/jogged/but mostly walked through a 20 minute mile. And then I puked as soon as I reached my driveway.

It was miserable. I assure you, it’s not getting out there the first day that is the hardest part. It’s going back the next day and the day after that. But the day after my puking incident, I forced myself out the door.

It was just as miserable. But I kept doing it.

If you stick with, through all those mornings you don’t want to get out of bed…if you push through it, I promise that you too will start to crave those runs, you will LOVE those miles!

Which leads me to my next topic:

***Don’t burn out!

Some days, “getting in shape” or “weight loss” are not motivation enough to get you out the door, nor are they really “fun”

Here’s a few suggestions to keep that “I love running” flame alive…or even just to start running in the first place!:

  • Sign up for a race! A local 5k is a great place to start. It will motivate you to get out the door , and give you another goal to work for.
  • Join an online support community, like Dailymile (http://www.dailymile.com/) Runners are some of the most supportive people you will ever meet. Almost all of us are in the sport because we love it, and will do anything to help spread that passion.   And there is no motivation like logging on and seeing what everyone else has already done that day for workouts!

There you have it, running in three simple steps.

I saw that Mizfit has extended the invitation for ALL of you to join her at the 2010 Las Vegas Rock n’ Roll half marathon.

I have no doubt that in just under six months, any one of you reading this could train to walk or run a half marathon.

Just remember, starting is the hardest part.

The pain you feel may feel now is temporary, but the pride you will feel as you cross that finish line, whether it be of  your first mile, a 5k, or even a marathon, that feeling will last with you forever!

Take it slow, BELIEVE in yourself, and you will accomplish anything you set your mind to!

Now do you see what I dragged RunnerHeather over here to inspire us all?

Even after the first time I read this post, squinting on my handheld, I grew more excited to run and grew more confident than ever that I can do this.

That we can do this.

Whatever our own, personal, training-together-virtually, SMART goal “this” might be.


**cue gangster rap uplifting tunes & a RunnerMizFit lolloping off into the sunset**

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Comments

  1. Whoa. Great info here and lots of it.
    Thanks Miz for the guest post, new blog to read, reminder to take care of my feet and SHARING THAT SOMETIMES YOU FEEL INSECURE TOO.

    I needed to hear that last piece today.

  4. I have decided to join you in the halfmarathon.

    I can not get to Las Vegas so I will be running 13.1 miles in my hood that same day!!!

  6. This applies to any form of getting fit, even for those of us who cannot, for physical reasons, run. Thank you.

  8. I am so excited for all these resources, thanks Heather and MizFit! I started running 10 weeks ago. I can honestly say and I NEVER thought this would be the case(!!!)… I look forward to meeting my friend at 6 am for a 4 mile run 3 days a week. It is so satisfying to conquer a route and feel your endurance build over time. I am taking it slow and I think that has helped me to enjoy it vs. loathe it as I have in the past but pushed myself to do it anyway. I want this to be a long-haul thing and slow and steady is sustainable! Can’t wait to check out some of these sites. Awesome post!

  9. I love this post! These days I find myself thinking more and more about running, although I haven’t actually DONE any real running yet. This year for my birthday (next week), I’m going to go get fitted for running shoes.

    I won’t be running because I want to lose more weight or be more fit, however. I want to run because I CAN.

    That’s not something I’ve been able to say for very long…

  10. This is why you rock Miz.

    You aren’t just my fitness guidance counselor 😉 you’re my life guidance coach (LGC?)

  11. Fantastic post! People look at me funny all the time when I tell them I can’t wait to get back to running. Just 4 more weeks until the baby’s born, then I’ll be hitting the pavement as soon as I get the all clear from my Dr. My Mizunos and I will be reunited and people will burst into joyous song as I slog past at the slowest running pace known to man. It will be a glorious day.

  12. Did I read that correctly Miz?

    Are you VFFing???


    I am.

    yes.

    Maybeprobably.

    I think 🙂

    Ive worn em for a while.

    Lifted in em.

    Methinks it’s time for the run.

    post to come 🙂

  13. LOVE these tips! The one thing I always told my beginner running group was that …running is hard. Sorry but it is true. BUT if you keep at it, be smart, follow your plan…it will get easier and better.

  14. I always though I had to love running or I shouldn’t do it.

    I know my comment wont convey as I intend, Miz (this isn’t an insult :)), but you have taught me it’s ok to not like it and still to persevere.

    Liz

  15. Great post with lots of good advice. I’m the world’s worst, slowest runner. But I stuck with it because of all the love from the running community. And you can find that community anywhere in the world!

  16. Oh, I love this. I have it in my head that “I’m just not a runner,” but I’ve always wanted to be. It’s been said so many times that anyone can do it…time I start believing it, eh?

    Thank you, Heather & Miz!

  17. Very cool pic & post!!! I have been running for many years. Even did races in the younger years. I never found a love for it BUT I do like the challenge, results & accomplishment of it… plus I like it better than biking! 🙂

  18. Very cool photo and post (gangster rap LOL).

    I am almost certain I am flying to Vegas to join you!!

    Will you have updates etc here?

  19. I’m cosigning this from the rooter to the tooter!!! THANK YOU HEATHER!!!! I’m also sharing this with my friends..

    Mega ^5

  20. geesh. I’m embarrassed to say that my Adidas “running” sneaks are a JCPenny special. ugh. gulp.

    Off to find that place where I can getting fitted. (aka, I will stop being cheap)

  21. yeahhh runnning!!!! I did the Vegas full last year and good call on doing the 1/2 it’s AMAZING, but the full course stunk. You are going to have lots of fun

  22. Awesome guest post! So agree with all of it. Slow and steady is how you learn to love running, then one day, you just do. I am doing the Hal Higdon intermediate for my half, a bit modified though because I overtrained for my marathon and don’t want to make that mistake twice. All about knowing our bodies and what they need and what is too much.

  23. You’re inspiring, Heather!

    But I’m not a runner. I’m a walker/hiker. I’ll stick with that (although I DO think that many of your tips can transfer over to walking very well!).

  24. Love this post, am also a fan of Heather’s blog. I have been running, or what I like to call running, for three months now. I started with C25K on my treadmill, and now I can go a whole a 35 minutes (give or take) which takes me to about the three mile mark. I still struggle with calling myself a “runner.” Since I’m not outside running, which I know is more difficult, I’m not feeling the part. I did, however, sign up my daughter for a cross-country camp and started participating with her. The other day I did a full mile (with a couple of walks) on trails. Totally different experience. Harder, for sure. Kinda knocked me down a couple of steps. So I love this post. Especially the “never give up” quote. I need a T-shirt that says that.

    Thanks Miz and Heather!

  25. I’ve been trying to run for a few months now. I got up to Week 6 on the C25K program but burned out and now I’m working my way back through it. I have been scared to call myself a runner because I’m slow and because I have to take walk breaks but you’ve inspired me to take the leap and proclaim (and finally MEAN it!) that I AM A RUNNER! =)

    I am one of those lucky people who love it. Now I just have to get my body caught up with my mind. Thanks so much for all these tips!

  29. I am crying because I can’t run anymore. I’ve been hit by Plantar fasciitis. I got the right shoes and stretched, but it still hit me. I am at least walking now without much pain, but the running is coming back very slowly. It’s been about 3 years where all I can do is look enviously at all the other people running around the pond. Someday I’ll be back.

    • Kat…hang in there girl. I’m on 4 weeks + 4 days of no running and I still have 1 week and 3 days until I’m allowed to even attempt it again! I tore my anterior tallofibular ligament (ankle) and I’ve had to let it heal. What doesn’t kill us only makes us stronger. You’ll be back 🙂

  30. I think this should be printed and bound as a reference material. Now, how to bookmark this post to reflect it’s importance?

    Thanks to you both for bringing us all this information!

  33. “There is no shame in walking” – this is my fave part of this whole post! I hate how it feels like there is this divide: you’re either a runner or you’re a walker. But each can be a great workout and often are ever better, like with HIIT intervals, when combined. Great advice!

  34. great outline here and very important to know for any runner. I used to skip all the pages about beginning running when reading magazines, but now I pay a lot of attention to the start phase because so many of the points are valid. As an experienced runner, I use a lot of the techniques to get back from an off-season or to change my mileage safely.

  35. I love Heather’s blog! And I cannot wait to hear how the VFF’s work for you. I’ve been a bit chicken to spend the money quite yet (the whole grad student budget is tough) but I’m definitely intrigued and feel like the barefoot running concept makes a good amount of sense.

  37. Thanks so much for the post! I am a new runner and this info was very helpfull. I don’t comment normally, I am a blog stalker but this was just awwwinspiring. Thanks!

  39. My favorite tip: NEVER GIVE UP.

    It doesn’t matter when or how you finish, but that you finish at all. That’s my mentality. I will crawl to the finish line of my first full marathon even if it takes me 10 hours. I WILL finish!

    HOORAY Miz 🙂 So glad you are tackling the VFF running. And I’m glad my encouragement worked.

    I’m doing my first live cam interview about VFF and barefoot running on MomTV.com tonight. If you’re not too busy sleeping or watching the Tornado, swing by!

  40. As a newbie runner I have to admit I kind of like it (okay maybe even kind of love it). It was one of the first forms of exercise when I started this weight loss…I mean life style journey and I used c25k.

    It wasn’t the running that I was crazy about. It was the fact that I put my mind to finishing something every week. I can’t tell you how many times I cried during a run(first out of fear and then out of disbelief that I actually did it). I took pictures every time I finished a new time and posted them on my blog. 3 minutes was a big deal to me!!!! And eventually running 28 minutes non stop was the greatest physical thing I’ve ever accomplished.

    It was a starting point to where I am today. Running longer, farther, faster…In the beginning I couldn’t run a half block…today I’m running 5 miles without stopping. Someday I’ll cross over the finish line of a 10k, 12k, half marathon and marathon all because I can…

    It started with one foot in front of the other.

    Thanks for a great post (as always)!

    • P.S I forgot to add I just started running in my VFF(s) and I think they are fantastic!

      Good luck with them!

  43. Thanks Miz for the great post! And Heather – who is now part of the circle. I think all of those tips are spot on. One that I would add, and that you might laugh about – since I own a women’s running apparel company – is that other than good shoes and a good bra, IT DOESN’T MATTER WHAT YOU WEAR. As long as it’s comfortable, and you feel good, that’s IT! Reflecting on my own humble running start, when I was trying to get my life on a healthy track, I ran around Eugene, usually after dark, in flannel boxers and a big cotton t-shirt. Sporty? No. In style? Only if you’re a Teletubby. Functional? Hell yes. I still miss those flannel boxers…

  44. Wow, what awesome tips! I’m a newbie walk/runner, and slowly getting through C25K. (And I mean slowly.)

    But I’m also a VFF enthusiast — I have the Classics and the KSOs, and absolutely love them. I wear them outside, on the treadmill, to body pump class, and to step aerobics. I’m excited to find out what your experience with them will be like!

  45. There is so much awesome in this post! And I just finally a few weeks ago due to heel issues went and splurged on a shoe fitting by pros and haven’t had pain since. There are a lot of things you can do without but good shoes are not one of them.

    I wish I could get the whole “don’t be afraid to walk” thing, but I can’t. I either complete each run without stopping and at expected pace, or I’ve failed. Then again, I’ve spent the last two years earning the right to be that hard on myself, yeah? 🙂

  46. Great post MizFit. I’ve been putting off getting fitted for running shoes but you’ve just convinced me. I’m a jogger/shuffler and I absolutely love it. I’d be super sad if I had to stop. Love losing myself to running.

  47. I did the C25K and loved it and was so excited to jog my first 3 miles.

    Then I got away from it. Or so I thought. I actually walk 3 miles daily, now, and it’s validating to hear that I’m “still” a runner. But, this post and the tips has me rethinking about starting, again.

    Thank you for writing this.

  49. These are awesome tips and I want to chime in to emphasize START SLOW! All my life I thought I wasn’t a runner and I hated running, because I thought being a runner was about being fast. Once I realized how untrue that was, I was able to embrace and LOVE running. I’m faster than I was before, but I don’t really care about speed – the ability to get out there with just a pair of shoes, a good sports bra (let’s be honest here!), and some tunes? THAT feels like freedom to me, and what’s not to love?

  50. Noticed you’re talking about working out – it can be tough finding the motivation to start exercising. Check this out for some inspiration: http://www.pepfly.com/a/6611 ? if a crosswalk sign came alive…

    ^CP
    (jeremy@pepfly.com)

  51. I love this post. I am a newbie runner, so the tips are just what I needed. Thanks!And a think i should go to buy a pair of VFF .

  53. Great advice!! My bad shoes cost me a month of running and $1000 in Physio, new orthotics and a pair of Birkenstocks to wear around the house. Thankfully I recognized the symptoms of plantar fasciitis asap otherwise it could have cost more and I could have lost more running time.

  54. Okay, so now I know it’s okay to walk. I feel like I fail on my runs if I walk. Just like you said, I am not going to give up and I am going to keep at it. I still don’t like running but sometimes it makes me feel good.

  55. Excellent post and great advice from all the people that have commented on this post!

    Here at ProGait we advocate having your gait analysed before you embark upon running, so that you can get some sound professional advice to reduce the risk of injury.

    Excessive forces running through a joint with repetition can be a source of injury. We can analysed the direction of forces through joints with our motion analysis software, and measure the forces running through your feet with our high end pressure scanner. All of this will serve to produce a very detailed picture of your mechanics and allow us to produce a plan with the aim of reducing the risk of you suffering an injury.

  60. This is my first visit to your blog. We are starting a new initiative in the same category of this blog. Your blog gave us important information to act. You did a great job.

  61. I hope you have a nice day! Very good article, well written and very thought out. I am looking forward to reading more of your posts in the future

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