Run Happy: 10 Tips to Start Running Today For Beginners

Thursday, April 2, 2020

 Thank you Brooks for partnering on this post!

Run Happy: 10 Tips to Start Running Today For Beginners
Brooks Glycerin 17 Running Shoes c/o | Brooks Greenlight Running Tights c/o | Brooks Fly-By Hoodie c/o | Brooks Cascadia Thermal Vest c/o | Brooks Pick-Up Tank Top c/o | Brooks Hot Shot Sports Bra c/o | Brooks Glycerin Ultimate Cushion Running Socks c/o

Today I run.

In graduate school I turned to running for stress relief. Again, today, in this strange new world we are living in, I am running. Partly because, with our current restrictions for those of us under stay-at-home orders, running is one of the few forms of exercise allowed outdoors (also, walking and bicycling) while maintaining social distancing. And also, because I really love running.

Running is a form of exercise I truly enjoy that provides oh so many mental and physical health benefits, including improving cardiovascular fitness, helping with sleep and improving immunity, among countless other benefits. I also love being outside.

I started running in 7th grade. I competed in both track and cross-country in middle school (on the district winners podium in 8th grade) and in high school (varsity and lettering as a freshman and team captain as a sophomore). By college and my 20s, running turned recreational and now I no longer compete. But through my 30s (and soon to be 40s!) I still find myself running.

With many years of running now under my (running) shoes and as something I find brings me joy, I thought I would take this time to share with you a few tips to start running today if you're a beginner (or not!) I've partnered with Brooks to share with you 10 Tips to Start Running Today For Beginners. It's time to Run Happy!

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners:

 1. Walk, Run, Have Some Fun!

It's best to start off walking over jumping right into a 5 mile run. Unless you're already consistently walking for 30+ minutes a day, I encourage you to start by only walking. The first week, go for an easy walk. Think faster than a stroll, but you're not breaking a sweat.

The next two weeks, walk at a moderate intensity where you're sweating, but still able to carry on a conversation with a family member. The last week of walking should be at a hard intensity where you're breaking a sweat and only able to carry on 1 or 2 word conversations.

Once you are consistently walking 30+ minutes daily for at least one month, you can begin incorporating 2 minute running intervals into your walk. This looks like 2 minutes running/4 minutes walking, until you reach 30 minutes. You can also do 1 minute walking/5 minute running intervals. Whatever you find works best for you to run happy!

The important thing is to not just jump into a 30 minute run if you've never run a day in your life. This can lead to serious injury (no fun!). Beginning with a walk/run format allows you to gradually build a longer running base and always run happy!

Run Happy: 10 Tips to Start Running Today For Beginners

2. Find the Perfect Running Shoes

The beauty of running is in it's simplicity. All you really need is a really good pair of running shoes. The perfect running shoes will allow you to run pain-and-injury free and run happy. In 5 minutes or less the Brooks Shoe Finder will identify the right running shoes for you and your workout. Whether you're training for a marathon or running just for fun, Brooks will match you with the perfect level of support for your training goals.

My current running shoe of choice is the Brooks Glycerin 17 Running Shoes. This super soft running shoe provides neutral support, with a cushion experience. It has DNA LOFT cushioning, a plush fit and super soft transitions making every stride luxurious.

I currently have my eye on the Brooks Caldera 4 Trail Running Shoes, because as soon as this stay at home order is lifted and it's safe to hit the trails again, you can bet that is absolutely where you'll find me.

Run Happy: 10 Tips to Start Running Today For Beginners

3. Hydrate, Hydrate, Hydrate!

Eating right and staying hydrated can make or break a run. Proper hydration is key as you'll lose water through sweat as you run, no matter the temperature outside. Pay attention to your thirst level and drink when you are thirsty, this could be before, after, or even during your run.

Start hydrating several days before a run with plain water, no need for those expensive-sugar-filled sports drinks. An hour before your run, drink 16 ounces of water. Depending on the length of your run and access to water along your route, you may need to carry your own H2O with you. Make sure to re-hydrate after your run!

Run Happy: 10 Tips to Start Running Today For Beginners

4. Don't Forget Fuel

What you eat before and after your run has a big effect on performance and recovery. Before a run, eat something light that's high in carbohydrates, but low in fat, protein and fiber. Aim to finish eating 90-120 minutes before you start running.

I still have nightmares of eating leftover pizza slices on the bus on the way to a cross country meet in middle school and the end results, so I must emphasize LIGHT and not eating RIGHT before your run.

After your run, to restore stored glucose, eat some protein and carbs within 30 minutes of finishing your run.

Run Happy: 10 Tips to Start Running Today For Beginners

5. Invest in Running Apparel

Once you have your running kicks, you'll want to add a few other essential pieces of gear to your closet to make your run more comfortable. The right piece of running apparel can really have an impact on your run. For example, a great running bra can absolutely transform your workout.

This spring, with the temperatures still quite chilly in Seattle (March was colder than January!), when I'm ready for a run I am reaching in my closet for the Brooks Greenlight Running Tights, Brooks Fly-By Hoodie, Brooks Cascadia Thermal Vest, Brooks Pick-Up Tank Top, Brooks Hot Shot Sports Bra and Brooks Glycerin Ultimate Cushion Running Socks, in addition to my kicks of choice, the Brooks Glycerin 17 Running Shoes.

Right now it's all about layering for my runs, but as soon as those temperatures go up (I see 60s in the forecast next week!), it'll be time to break out the shorts. The Brooks Chaser 3" Short and Brooks Stealth Tank Top are my go-to's for warmer days.

Run Happy: 10 Tips to Start Running Today For Beginners
6. Don't Forget to Rest

Out and about on your first run and it went great? Awesome! Now is the time to rest. Wait a day before attempting another run and give your body time to rest and recover and prepare your muscles and bones for your next workout.

Schedule your training to run one day and rest the next and reap the long term rewards. This super easy training plan can help you avoid injury and and achieve the greatest training effect.

Run Happy: 10 Tips to Start Running Today For Beginners
7. Safety First!

Take steps to ensure your body is safe and free from injury. Always warm up and stretch before you run. Try to only run in well lit and safe areas and make sure to let someone know where you're going. If it might get dark while you're out running, make sure to wear clothing that is reflective. Follow all rules of traffic and if you are approaching a walker on the sidewalk, always give them the right of way with plenty of space.

Run Happy: 10 Tips to Start Running Today For Beginners
8. Explore New Places (In Your Neighborhood)

An easy way to keep motivated on the run? Explore new places (for now, in your neighborhood.) Find a new park, your dream house or something cool that represents your neighborhood. Keep moving, but find a beautiful or interesting place to spend time exploring.

You can also explore running on different surfaces. Beyond the sidewalk, discover park paths, urban greenways, new roads, dirt trails, that HUGE neighborhood hill, stairs by the neighborhood school, empty sports fields . . .

Run Happy: 10 Tips to Start Running Today For Beginners

9. Listen To Your Body

Listen to your body, you know it best! If you're feeling something other than regular workout-related muscle soreness, don't run. Running through pain is not a good idea and it might be time for a rest day. Take some time to rest and recover and when you no longer feel any pain, ease back into running. If pain persists, don't let it linger and see your doctor.

Run Happy: 10 Tips to Start Running Today For Beginners

10. Just Go, Run Happy!

As a beginner, you could spend all day browsing the web for tips on how to do it. But the best advice I can give, is to just get started. Forget your pace. Forget the distance. Just go! Get used to being on your feet and outside. Even if it's just for a few minutes. Enjoy the fresh air, being outside of the house and run happy!

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

Run Happy: 10 Tips to Start Running Today For Beginners

1 comment :

  1. Great tips! I like the slow pace of preparation. Take care of those knees. And nice running costume!

    ReplyDelete