By: Jane Greco
Running can seem intimidating on the outside. In reality, it’s quite simple! The only thing you need to start is a pair of sneakers. With that said, it can still be intimidating even after you have tied your shoes and are ready to go. But the best part about running is that there aren’t any rules.
Getting Over the Hump
As a beginner, alternating between running and walking is a good way to ease into it. Walking allows for a break in between the small running segments but helps you keep moving as opposed to just stopping. After you can successfully run for at least 10 minutes at once, slowly increase your mileage. Your pace is not important when you start out. For example, running for 30 minutes and doing two miles is going to be much more helpful than running 1 faster mile.
Avoiding Boredom
Unfortunately, running is simple and can become monotonous, so finding what works for you while you’re running is important. Making playlists or finding your favorite podcasts to listen to while you are running can make a huge difference and help you not be bored. Running with friends or a group and going at a ‘talking pace’ can also be really fun because it feels like you are hanging out and spending time together rather than just running.
Running Safety
Knowing how to go for a run safely is essential. Running during the day near lots of foot traffic is your best and safest option. To ensure your safety while running alone, be sure to share your location with a friend and keep your phone in hand. I try not to run once the sun sets, but if you have to, it’s important to wear a light of some sort so you are visible to drivers.
Make Running a Habit
Once you get into running, you might find that your schedule has shifted. Leaning into the running cycle is helpful. Hydrating enough and making sure you are eating balanced meals and snacks helps with recovery. You will also be sore. This is normal but stretching, hydrating and taking rest days when you feel they are needed will help.
Creating a running schedule can be important when you are wanting to incorporate different runs especially if you’re training for a race. All running is the same and releases endorphins, but the styles can vary.
Easy runs are what you should strive for regularly, something that is ‘normal’ to you and doesn’t require too much thought. Any mileage is suitable but most people do 3-5. This kind of mileage is helpful for when you are first starting out and still getting into the groove of things.
Long runs are at least double your regular mileage and typically happen once a week. Increasing your mileage over time is important because it is how you increase your stamina. It is also helpful when trying to become more confident with running longer distances.
Workout runs are incorporated as well but there are a few different kinds. Some help you practice negative splits and some help you practice running faster like a track workout. Negative splits is the idea that your time per mile gets faster as you continue your run. Generally, your fastest time would be your last mile. Track workouts are important because they focus on running shorter distances at faster speeds.
Overall, running is such a great habit to get into. It’s a healthy habit, it’s fun and it’s a great de-stressor. It is worth getting past the tough beginning and getting into the groove of it.