Tips for Beginner Runners

I wanted to share tips for beginner runners for you guys since I have been getting a lot of requests to share my story and how to get started running! So here it is!

Why I started running

Years ago, my mom battled breast and ovarian cancer (she fought for 8 years) so I was heightened to any organizations that focused on breast Cancer awareness. A friend of mine came to me and told me about the Danskin Triathlon, benefiting Breast Cancer Research Foundation. 

I wasn’t an athlete or a runner, and definitely needed to learn to swim, but I really wanted to do it- for my mom. 

The race consisted of a half mile swim, 12 mile bike, 3 mile run. When I finished and saw the rankings for each leg, I realized I ranked quite a bit higher in the running portion.  That was the easiest part of the race for me, and I kind of liked it. So, I decided to keep running and sign up for a 5k. 

After I did the 5k, signed up for a 10k, and eventually a half marathon. I’ve since kept running and I love it! I always feel better after a run and I never regret it! 

Tips for Getting Started

1. Start small. If you’re not an athlete (I wasn’t!) start with what you CAN do. Can you run for half a block? Awesome! Run that half a block 4-5 days a week and add a little bit one of the days each week and call it your “long run”.  Each week add a little more to your long run day. 
2. Aim for one mile. Once you’ve started to do your runs, adding a little to your run one day a week, shoot for being able to run a mile. Once you get to a mile, you can do anything! 
3. Run in intervals.  Or you can run for 1 minute, rest for 2 minutes. Every couple of days, reduce the rest time by 10 seconds until you can run non stop!
4. Use apps.  There is an app called “couch to 5k” which helps those who want additional guidance with more specific distance/time goals.  This app will get you to a 5k in no time!
5. Sign up for a race.  This is huge! In fact there is no better motivator than a race with a clear timeline. I usually need a race on the horizon to keep me in check!  You can use halhigdon.com for lots of training schedules to keep you on track. And if you Google “5k, 10k, half marathons etc near me,” there will be a great deal of lists in your area- virtual included! 
6. Download some apps. I like Runkeeper and Couch to 5k. Also the Apple Watch exercise app is amazing for my runs.  Keeps track of my heart rate too! 
7. Rest and stretch.  You must rest so your body can recover especially in the beginning or after long runs. Take a day off.  And stretch! There are a ton of YouTube videos for running stretches, and this is a must! Prevent injuries and stretch and rest! 
8. Get the right shoes! I’ve tried so many shoes and I keep going back for the Hoka Cliftons.  They helped me with my recovery from plantar fasciitis and they are remarkable for knees and shins. We wear the Clifton 7, but I’m going to try the Clifton Edge next! 

• DO NOT underestimate socks!! These are just as important as the shoes! I wear the road runner dry max in medium cushion and they keep my feet dry- even if I step in a puddle! 

• Find cute clothes to keep you motivated to run. Lay them next to your bed so there is no excuse! 

• Take turmeric, zinc, magnesium. These will aid in recovery! 

There’s much more but this is just a short list for beginners. I’ll be back with more as I field your questions! Let me know what they are!

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