Newbie running tips
When you get into running, there's a million lessons to learn. I'm still learning new lessons with every single run, even though I've been at it for 5 and a half years now. Each person's running journey is insanely unique and that means the lessons are relatively subjective, too. Meaning my running advice may or may not apply to you! But you know what? Some things that I've learned the hard way may be universal and hopefully can save you some pain, chafing, poo pants, and/or injury.
1. Try to figure out what "type" of runner you are.
Gretchen Rubin is a New York Times bestselling author who identifies "four tendencies" of runners in her book Better Than Before: upholders, rebels, obligers, and questioners. Knowing which one you lean towards can help you identify how to best plan your running, if at all. Read more about it here. For example, I seem to fall most into the rebel category, so even though I love to plan, I also tend to rebel against my own plans! Silly, I know. But this knowledge frees me to take one day at a time. If I feel like a morning run, I'll jump right in and do it. Other days, I like to push it til the afternoon and give myself a sunset deadline.
2. Experiment.
There are so many different options for runners. This is such an understatement. For every facet of running, there are dozens of brands of products to choose from. There are neutral and minimalist and cushiony and organic and sugar free and starchy and complex and chocolate and vanilla and caffeinated and electrolyte-infused and moisture-wicking (wait, always choose moisture-wicking) and compression and I could go on forever. My point is you will never know what products and things work for you if you don't experiment. Race day is never the day to toy around with new things, so don't be afraid to try some random running product out for a Tuesday evening run. Need an excuse to taste a honey stinger waffle? Yum! Go grab one and munch on it before Saturday's long run. You need to be your own guinea pig so that you can have confidence about how something is going to feel in the heated moments of a race. It's not just store-bought products that you need to experiment with though. Experiment with your hydration-- do you perform best on a little water before heading out the door first thing in the morning? Or are you like me and you like to get a liter or 2 in a few hours before you go? How much time can you go without a bathroom break? Do you chug at a water stop or try to spread out your ounces over a mile or so? You'll never know these things until you put yourself in a situation to encounter them. In the long run, this will help you know how much and how often to drink at the water stops at a race.
3. Don't be afraid to take a little time off.
Once you get into a little running groove, there's this fear that can creep in. A fear of losing all the fitness you've gained and having to start over. Getting started running is tough. Keeping at it in those first several weeks and months is even tougher when the runs are just. so. hard. You can't breathe and your legs hurt and you get blisters and every run is a fight, but you also have the newness and excitement to keep you at it. Once that wears off and some nagging pains may creep in, it's ok to take a little time off. If you sense that something could be injured, better you rest it early than let it become something bigger. I promise, a couple weeks off do far less damage to any plan you're following than an injury!
4. Refuel.
It took years of running for me to stop overindulging after a run. When I first signed up for a half marathon, I remember saying what amazing shape I would be in by the time I could run that far! Buns of steel and slender abs were just gonna come with the territory, obviously. I can't wait to look like a runner! Psssh. Long runs came and went and so did lots and lots of pizza and doughnuts and all the carbs I thought I needed to replenish. Really, I was just using running as a reason to eat whatever the heck I wanted. That's not what I'm suggesting you do when I say "refuel." Especially if your goals are at all body composition-focused. Refuel means take in protein ASAP postrun and some carbs if need be. I love protein shakes for the convenience and quick absorption if I'm not gonna be eating a meal shortly after a run. If I am gonna be eating a meal, I want a lean protein and starchy, complex carbs. You know I love my fats, but immediately postrun they can cause some tummy trouble and seriously slow down your protein absorption. You want fast protein absorption to speed along the recovery process, y'all. Also, hydrate, hydrate, hydrate. If you end up chugging a bunch of water, make sure you've got plenty of sodium and potassium coming in, too. You CAN overdo it on water.
5. Eat the elephant one bite at a time.
Sometimes it's tough to know where to start. Running can be overwhelming, especially when you're trying to figure out how to get to a certain race or goal pace or mileage volume. Take it from someone who has occasionally done it all wrong! You are so much better off doing a couple miles consistently day after day than trying to throw in long runs sporadically. I could do a 10 miler today that I'm not quite prepared for and feel miserable for the next few days and not run because I'm not recovered and then 4 days later feel awful for taking so many rest days and jump back in at 8 miles and hey, I still would have tackled 18 miles in a week! But my body would much more appreciate that I do three 3-milers and a 9er on the weekend, assuming I had gradually built up to the 9 being my long run. Spreading your running volume out and bumping up slowly is one of your best strategies to avoid injury. As a tentative guideline, only increase your volume and/or longest run by 10% each week. Stick to it, be consistent, and when in doubt, go do a short run! 2 miles is better than no miles.
6. Get plugged in.
Do you have running friends or family? Do you have any sort of support system when it comes to running goals? You NEED these things! Intrinsic motivation is the most important type, but a little extra cheerleading from those around you sure helps, too. A running club or weekly meetup can go a long way in keeping you going week after week.
7. Invest in your safety.
You know your shoes are important, but have you thought about how visible you are? Make sure that you're running a well-lit area whenever possible, and somewhere you feel safe. I try to stay in places that I know are pretty populated since I usually run alone or with the stroller, that way if I were to encounter someone who might mean to do me harm, there would be others around to assist me. Be vigilant, and try not to allow yourself to become too "in the zone." I love headphones, but they don't do any favors to the runner who can't hear the big truck coming up behind them. You may need to buy special gear to stay safe, such as non-noise cancelling headphones, reflective vests or lights, a headlamp, a RoadID, brass knuckles-- whatever it takes! If you're on a road with no sidewalk, make sure you run opposite traffic as well. This isn't obvious to a non-runner, but it can save you big time. I once had to jump onto the shoulder to avoid a car who almost ran off the road and into me because he was looking at his phone! If I had been running the same direction as that car, I wouldn't have been able to see that he was veering my direction and not paying attention.
8. Take pride in your running & have fun!
Don't think about whether you're still going to be running in 10 years. Take it one day or one race at a time. Running is one of the most fulfilling things in my life, but there are days I think I won't ever do it again. I'm quickly proved wrong, thank goodness. There are good runs (most of them) and there are bad runs, but the bad runs are still productive. They make you tougher and show you you can get through more than you thought you could. Whatever you're doing, whether it's a slow walk/run or training for an ultra, take pride in it. It's changing you in ways you can't see right now, but will look back on and be amazed.
