If you’re interested in picking up running, I have five tips to keep you injury free, cool, comfortable and inspired.
1. Get Fitted
Since running uses minimal equipment, it’s easy to think that if you have a pair of shoes then you’re good to go. But, please whatever you do, do not put on your pair of 10-year-old Nikes and try and run a mile, let alone three. Shoes have a shelf life and it’s way younger than 10 years.
Before you jump on the running bandwagon you may want to consider going to a specialty running store to get fitted for shoes. Why? Well there are a whole slew of questions, drills and tests these stores can and will perform to ensure you are in the proper shoe. Specialty stores like Jacksonville Running Company are more knowledgeable than big box stores and can give you the personal attention you and your soon-to-be-happy feet need.
While you’re getting fitted make sure you check out Jacksonville Running Company’s sock and apparel section. Like the proper shoes, the proper attire, like technical tees and moisture wicking clothes can make all of the difference in keeping you cool, comfortable and blister free!
2. Have a Plan
Lacing up your shoes and going out for a run may seem like one of the easier forms of exercise. There’s no tricky equipment (besides good shoes and clothing) required and it’s just putting one foot in front of the other, right? Not exactly.
Beginner runners may not know how important rest days are, how slowly building mileage is key to success and that there is nothing wrong with walking during your run. There are several different beginning runner plans available online to help you create your plan, whether that be run a mile without walking, run your first 5k or even your first half marathon.
A few of my favorites are Runner’s World, the Couch to 5k Running Plan and Jeff Galloway training. For those of you who are unfamiliar with the Jeff Galloway plan, it incorporates frequent walk breaks for faster recovery. The idea is to run for one to two minutes and walk for two to three. You can learn more about the plan here.
3. Find a Running Group
You most certainly can go out and do your runs by yourself, but finding a few running friends or joining a running group improves your motivation, accountability and inspiration dramatically. This is especially helpful if you decide to run in the early morning. Knowing somebody is waiting on you will get you up, out of bed and laced up. And as they say, you never regret getting a run in, but you always regret missing one.
Jacksonville Running Co. offers group runs every Sunday at their Tapestry Park location, plus they can hook you up with a running coach if you are interested. Another great running group in Jackonville is Personal Running Solutions by Paul McCrae.
4. Hydrate
It seems like an obvious tip but sometimes when you’re in your zone or you’re concentrating on your form you forget to drink water. If you’re starting a new running plan this summer, it’s especially important to ensure you are staying hydrated. That begins before you even walk out the door for your run.
Make sure you are drinking adequate amounts of water before, like even days before your run and then of course do the same when you are out there. You can always map your run around a water fountain, hose or even a gas station so you aren’t scrambling to find water or knocking on a random person’s house because you are so dehydrated.
I used to carry a water bottle with me on every single run, regardless of the mileage. Now I just make sure I know where to get water is on my routes. Do whatever works for you, just get in that water!
5. Stretch
I believe next to the proper shoes, there is no greater running tip then proper stretching both pre- and post run. But I have to warn you the stretches you do before and after should not be the same stretches. Prior to hitting the pavement you need to be doing dynamic stretches. These can include walking, skipping, butt kickers, etc.
The idea behind dynamic stretches is that they mimic the same movements used when running. With each strike you elongate and then shorten your muscles so to warm up you need to be doing similar movements so your muscles are prepared for what is to come. Afterwards feel free to do static stretches, where you can hold the stretch for 15 to 60 seconds.
If you’re a runner what other tips do you have for somebody just starting out?
While Jacksonville Moms Blog was compensated by Jacksonville Running Company, all opinions remain 100% mine.
Great tips!
I think it’s important to add that new runners shouldn’t compare themselves to others nor should they focus on their pace. All that will come in time, and it’s very easy to get bogged down by numbers and times, rather than focusing on creating a healthy, sustainable activity.
This is an excellent tip! Thanks for posting!
Great blog! I am a new mom to an 8 week old and I started running again when she was 4 weeks. It feels great to be back! I wanted to add that I am exclusively breastfeeding and have seen no decrease in my supply since I started running. I run 5-6 miles 4 times a week. I had a really hard time finding info about running while breastfeeding so I wanted to add my 2 cents! I find it much easier to wait for my husband to get home from work so that I can run in the late afternoons without the stroller. Its also my cherished “me” time! Also, my OB says that breast milk supply is highest in the early morning hours and lowest in the late afternoon/early evenings so that also makes it a lot easier (and less painful!).
I also find it motivating to sign up for a future race (for whatever distance you are comfortable with). I am training for my second marathon and I have already signed up for it, even though it is not until December. Knowing I have already registered and paid makes me more motivated to get out there and train!
Congrats on the new baby and the marathon, Kelly! You’re absolutely right about running and breastfeeding. I did the same exact thing with my daughter and my supply was fine. Thanks for sharing!
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Glad to hear it Reign!