Starting line: A beginners guide to running
Start slowly
Take it slow with in terms of how fast you are running and how much you are running.Your Pace should be easy enough that you could have a conversation with a friend, notice the sunrise and listen to the birds. HOT TIP: If you can’t notice the what’s going on at the neighbor’s house as you pass by then you’re running too fast. Slow down even if that feels barely faster than walking.
We want to slowly build intensity as well to allow your muscles and bones to adapt. Limit your runs to 2-3 times per week in the initial stages and increasing distance by no more than 10% of you total weekly milage each week. If you are a complete beginner try alternating between running for 2 minutes and walking 1 minute for 20 minutes.
Shoes
Running is a relatively inexpensive sport to get into because you don’t need a lot of gear to get started. One of the most important pieces of equipment is shoes. Think of your running shoes as an investment in protecting you from injury. This is not the place to be cheap, so no old repurposed sneakers. HOT TIP: your shoes should be comfortable and fit with enough room to wiggle and spread your toes.
Posture
Think tall. I like to say I’m 5’8 but with 6’2 energy. You want to have a proud chest with relaxed shoulders as you run. Your goal is to land with your feet under your body rather than reaching out in front of you. HOT TIP: The floor is lava! Minimize the amount of time your feet spend on the floor as you run.
Get a buddy
Humans are social creatures and we thrive on connection so a running buddy can help to make the run more enjoyable. In addition having an accountability partner (knowing there’s someone waiting for your out on the trial can get you out of bed when you’d rather stay. HOT TIP: find a running club or hire a coach and running will start to feel more doable.
Have fun
The most important thing to remember is to have fun. Enjoy finding a new way to move your body and learning what you are capable of. See you out there!
