Want to start running? 5 tips to get you started.
With the weather finally starting to cool off, this is a great time to start your journey to become a runner. Running is something that a lot of people have a love/hate relationship with, but it doesn’t have to be this way! With a little bit of preparedness and a good plan to get started, running can turn from something you dread doing to a mode of exercise that you can’t wait to do again. Here are 5 tips that will make your journey to becoming a runner a little more enjoyable.
Invest in a good pair of running shoes
If you have heard it once, you have heard it a million times- invest in a good pair of running shoes. Running shoes are your connection with the road, and one of the biggest factors in how good you are going to feel during your run. However, picking the right running shoe for you doesn’t mean that you have to spend $300+ on the top of the line shoe. Finding the right shoe is more important than the price tag, and here are a few things to look for:
Make sure that the shoe fits properly. Most people know how to correctly fit a shoe length wise (1 finger width of space between your toes and the end of the shoe), but few people consider the width of the shoe and in running shoes this is equally important. When tying the shoes, it should be tight enough that you can’t slip your foot out, but not so tight that it is painful or difficult to wiggle your toes in the shoe. When the laces are tied, you should have 2 finger widths of space between the eyelets of the laces. If you have less than that, you should consider buying a narrower shoe. More than that, and you should consider buying a wider shoe.
Consider having a pair of shoes that are solely used for running. This will help maintain the integrity of the material as you are not putting extra miles in the them walking, playing basketball, etc, and will increase the life of the shoe.
Try the shoes in the store. Don’t be afraid to be the weird person jogging around in the store in order to see how shoes feel on your feet. Each shoe brand will use a different type of foam, different drop from the heel to the toe, and different amount of cushioning, so don’t be afraid to take them for a little spin in the store. Depending on the store, some will even have a treadmill to let you test them out in a more realistic running setting.
Don’t worry about colour! While everyone can appreciate a good looking pair of shoes, this is not the time to put form over function. Buy the shoes that feel the best on your feet, no one is going to be looking at your shoes while you are running down the road. The last thing that you want is a great looking pair of shoes that never leave the closet because they hurt your feet.
Pacing is everything- don’t be afraid to slow down.
One of the most common complaints that I hear from people who are first getting into running is that they feel good for the first few minutes, then they hit a wall and the rest of the run becomes a mix of heavy breathing, regret and an overwhelming desire for it to end. In the majority of cases, there is a simple fix to make your run much more enjoyable- SLOW DOWN! While it may seem counterintuitive to actively try and run slower, it will actually lead to you being able to run faster and farther than you otherwise thought you could. Running, especially when you are first starting out, is all about pacing your run so that you do not burn yourself out over the first kilometre. There are two basic ways to do this: use your watch to help set the pace, or use you rating of perceived exertion (RPE).
If you have a GPS watch that will give you a pace/km, let it help you set a pace that is maintainable over the duration of your run. You can also do this with your phone with free apps like MapMyRun and Nike Run Club. If you have never run before, and are looking to use running to help you get in shape, an 8-minute per kilometre is a good place to start. If you have some experience with running, and are looking to get back into it, a 6- minute per kilometre pace may be more suited to you. These are not hard and fast rules, just suggestions of where to start and then listen to how your body is feeling and adjust from there.
If you don’t have a method of tracking your pace, the RPE scale is also a great way to find the perfect pace for you. Using the RPE scale from O to 10, with 0 being sitting on the couch and 10 being running from a bear, you want to shoot for somewhere in the 4-6 range. A great way to know if you are there is something called the “talk test”. When you are running, you should be able to carry a conversation with the person beside you at the pace you a running at. If you find that your breathing is too hard to be able to talk comfortably, then slow down. It is ok to have to slow down to a near walking pace! You will improve much faster running at the correct pace for longer, then sprinting and stopping and not being able to finish your workout.
Warming up is NOT overrated
You wouldn’t go into the gym, put your PB squat on the bar, and try and match it on the first lift of the day, but many people don’t apply the same thinking before they run. While it doesn’t have to be a 30- minute, intensive exercise routine, a quick warm up will make a big difference in your performance over the course of your run. Some dynamic stretching of squats, walking lunges, skipping and calf raises, along with some short 40m running strides is more than enough to get the heart rate elevated, get a mild sweat going, and warm up the legs for the run ahead. Trust me, there is no worse feeling than trying to warm up the knees and ankles in the first km of a run. Help your body help you- warm up!
Shorten your stride
Everyone has seen the slow motion replays at the Olympics of Andre de Grasse and Alison Felix and seen this near- magical stride where they are effortlessly gliding down the track. While I agree that this is running at its top form, there is a time and a place. For us mere mortals, we need to focus on shortening the stride and increasing the frequency. Over the years there have been many debates on the perfect running stride, and it seems to have settled (for long distance running) on a stride frequency of somewhere between 160-180 bpm. That means that your foot should hit the ground 160-180 times per minute while running. For reference, that is somewhere between Shake it off by Taylor Swift and Kickstart my Heart by Motley Crew. While that pace does seem quick, it is achievable with a shortened stride length. This will improve the efficiency of your stride, reduce the impact on your joints, and lead to a much better overall running experience.
Learn to enjoy the process
Running should not feel like a chore or a punishment, it should feel like something that you are excited to start and you should feel accomplished when you are finished. One of the best things that you can do as a new runner is to stop thinking so much. Don’t worry so much about how fast you are going compared to other people, how many breaks you took, how far you are able to run, or how you look while you are doing it. The biggest accomplishment as a runner is just getting out for a run! Learn to find joy in the process of running, rather than using it as a punishment for the extra slice of pizza you ate last week. Go for a run in a new park and enjoy the scenery, run to a local coffee shop you have been dying to try, go running with a friend and use it as a time to catch up. There are so many things that you can do around running that will make it a much more enjoyable experience rather than staring at your watch and wondering when this is going to end. You WILL get faster, you WILL run farther, it WILL GET EASIER- but for right now, just enjoy the fact that you have begun this journey and the rest will come.
Happy running and enjoy the process,