I remember when I started running and I wasn’t quite sure where to start, and I know that there are people who are probably in that same place that I was. Which is why I’ve come up with this little compilation of things that you should know/do before you start running.
1. Check with your doctor
If you’ve never run before, it’s important to make sure that there aren’t any underlying conditions that will make it unsafe for you to starts. Schedule a physical and go over your plans for running with your doctor so she/he can sign off or give you and recommendations regarding exercise.
2. Don’t just buy any shoe
There are tons are super cute sneakers out there, but just because a pair might be your favorite color doesn’t mean it’s suitable for your foot. Instead of shopping online for a super cute pair, go to a specialty running shoe store to your gait analyzed, and measure your foot for the right size, this is important since sometimes running shoes need to be bigger than your normal shoe size.
3. Sign up for a short race
If you’re new to running, you should try to find a beginner-friendly race that will keep you accountable and help you chart your progress. Fun runs like The Color Run and 5Ks are perfect ways to get excited about running and having a good time while you’re at it.
4. Have a plan
If you’ve signed up for a 5K, be sure to also find a beginner’s 5K plan (like the Couch to 5K app) this will help ease you into running so you don’t get injured. Because nothing is worse than a sprained ankle that will stop you from running for about 4-6 weeks (I know, I have one now). However if you’re just wanting to run 30 minutes straight (about the time needed to run a 5K), this eight-week beginner running plan is made for you.
5. Walk it out
If you’ve never run, or it’s been awhile since you’ve last done so, you’re going to have to work your way up to sustain a jog for an extended period of time. So instead of overexerting yourself straining to run a mile, start out with smaller goals, like running nonstop for one to five minutes and then walking a little until you catch your breath.
6. Stick to a schedule
If you’re actually serious about becoming a runner, practice makes perfect. You won’t see improvements unless you’re consistent. Try to fit in at least three runs a week to see improvements before you know it.
7. Go with a friend
A friend with a similar or slightly faster pace can help you push yourself as you get better at your running. Plus, starting a new exercise routine with someone who’s similarly motivated will keep you accountable on those days you just want to completely skip. If your friends aren’t as enthusiastic about running as you are, keep an eye out for a beginner running club at shoes stores, gyms, or your local community center.
8. Stretch after every run
Many aches and pains can be prevented by just stretching after a run. It’s important to stretch after a run to help work the lactic acid out of your muscles. To keep your muscles from being too tight, make sure you stretch after every run with these cooldown stretches in order to help with muscle soreness and to loosen tight ares that can pull your joints and cause injury
Thanks for reading,
Ally
Running Sole Girl 