Tips for Beginning Runners

by Amy

I didn’t begin to exercise regularly until my son was about 5 months old.  After my husband hung a full length mirror in the hallway I noticed that my ass had grown to the size of Texas. It was time for a change. Sarah posted a photo of her running in a race on Facebook. I thought, “Damn, she looks great! I need to get on that running train!” I figured it would be all cupcakes and gravy, and that I would get into awesome shape instantly. If the results had been instantaneous I could have written a book and made a million dollars. Then I would have gone on a quest to find a unicorn.

While I may not run like Usain Bolt or look like Sophia Vergara, I have been learning quite a bit. Some of this may seem a bit obvious but sometimes one needs a kick in the proverbial balls to get going. So, without further ado, I give you TIPS FOR BEGINNING RUNNERS:

1. START SLOW. When I first started I could barely jog for three minutes without getting winded. I walked about 90% of the time. A mere three weeks later I can go a good 30 minutes jogging about 90% of the time. Some elderly people can walk faster than I jog, but that’s OK. So far (knock on wood) I have managed to avoid injury or burnout. Don’t feel bad if you have to walk more at first. Take it slowly, and you won’t be sorry.
2. TREAD LIGHTLY. The first few times I ran my feet were clomping on the ground like a cracked-out Clydesdale. Being 30+ pounds overweight I must have been putting significant strain on my feet and knees. I was jogging on a trail one day when this annoyingly fit lady floated right past me. Her footfalls were damn near silent. It was amazing. A quick Google search of “running form” found a few good resources. It really isn’t necessary to lift your knees much. Try to land on your feet softly and quickly.
3. FORM. Like any exercise, form is important when running. Holding your body the proper way can prevent injury and increase endurance. You’ll want to have good posture. Look straight ahead and scan the path for obstructions and dog poop. Keep shoulders down and relaxed. Arms should be in close at a ninety degree angle on your sides. Swing arms forward and back. Feet straight ahead. Try to land between your heel and the middle of your foot and quickly roll of the toes. Keep strides short. These people explain it better than I ever could. But don’t despair if you don’t get it all right away. I’m finding that the more I run, the more natural proper form feels.
4. WEAR DECENT SHOES. If you don’t have a pair of running shoes, go out and buy the best ones you can afford. You probably don’t need the latest $200 Nikes. Good support is more important than fashion. But if you can find something that looks great in addition to being well-constructed, you are clearly fabulous. Rock it. I’m wearing year-old New Balances.
5. DON’T EAT A BIG-ASS MEAL BEFORE YOU RUN. Before I got the jogging stroller my only option was to go on a run in the evening after my husband came home from work. One night I attempted to run right after pigging out on a pasta dinner. Needless to say I made it about five minutes before tromping home like a dejected circus elephant. The best time for me to run is earlier in the day. My stomach isn’t full and the baby is a lot less fussy.
6. IF YOU’RE A MAMA, SCHEDULE STROLLER RUNS ACCORDINGLY. When I’m bringing my son along for a ride (which is about 95% of the time) I try to go at an optimal time-maybe an hour after a feeding, for example. Change the kid’s diaper before you leave. If you are unable to go out at an optimal time, run near a park so you can take a break and feed the baby. Stowing a diaper bag is also a good idea.
7. EAT HEALTHY AND LOSE WEIGHT IF NECESSARY. Most runners aren’t fat, but running without eating a healthy diet won’t make you lose weight. I learned that the hard way. I thought, “Oh cool, I’m running now. I’m hungry, so I’ll just eat these three slices of pizza and down a couple of beers. No worries, I’ll still lose weight.” Um, no. I gained weight because I was eating even more! The extra weight slows me down and puts stress on my joints. While I’m not enough of a masochist to go on some crazy vegan salad diet, I cut down on my portion sizes and beer consumption. I’m also trying to eat foods that make me poop because pooping is the key to eternal youth. Veggies, fruits, whole grains, the usual high-fiber foods. I have been drinking my own bastardized version of the Green Monster smoothie.  Sarah loves this drink, and adds peanut butter to it. Make sure you drink plenty of water! Otherwise the whole healthy diet thing becomes pointless.
8. BUMP SOME TUNES. Music (via iPod or stroller radio) keeps me motivated while running. While I’m normally an indie-rock kind of lady, upbeat dance-pop is really helpful in maintaining a decent pace. “Body Talk” by Robyn is my favorite workout album of the moment. When I run alone, I nerdgasm with podcasts. “The Bugle” (with John Oliver of “The Daily Show”) brings me great joy and satisfaction.
9. DON’T WORRY ABOUT WHAT OTHERS THINK.  When I run I often feel like Jabba the Hut in a sequin dress. I’ve been called “fat ass” and the like. Screw those kinds of people. They don’t deserve a second thought. Besides, most people couldn’t give a rat’s ass about how you look or what you’re doing. They have their own concerns and insecurities.
10. RUN WHENEVER YOU CAN. Don’t stress if you can’t run every single day. Run whenever you can. Sometimes you’ll feel amazing after a run. Other times the idea of a run might be akin to getting a root canal. But if you stick with it, you will feel better physically and mentally. Eventually you will be able to meet your goals, whether they involve weight loss or half-marathons.

Of course, everyone is different. This is an anecdotal framework that has been helping me with my running regime. Whatever path you choose, may you live long and prosper running!