I looked back at old posts and didn't see many on how to get started with running. So I thought I would share some of the things I wish I had known about it before I started.
For context, I am 32, and have been running 3-6 days a week for the past eight years. I was training for my second marathon right as Covid hit. By all measures, I am the definition of average. I never ran competitively, nor have I had a coach or anything like that. I just started doing it, and have learned a lot along the way.
To rewind a bit, at age 24 I was in a pretty dark place. Nothing particularly bad had happened, I just felt fatigued, down and irritable. It may have been a bout with depression. And I don't know why, but one day I put on some basketball shoes and Jordan shorts that went down past my knees, and started going for short runs. They were probably a mile or two and I would do maybe 2-4 per week. After a couple of weeks, I had successfully turned it into a habit.
It took a few months before I started to realize how it was benefiting me. It took years to realize the full extent of those benefits (maybe I still don't). But here are list of things that running did for me that aren't mentioned very often:
If you're interested in getting started, please let me know how I can help.
Cheers!
For context, I am 32, and have been running 3-6 days a week for the past eight years. I was training for my second marathon right as Covid hit. By all measures, I am the definition of average. I never ran competitively, nor have I had a coach or anything like that. I just started doing it, and have learned a lot along the way.
To rewind a bit, at age 24 I was in a pretty dark place. Nothing particularly bad had happened, I just felt fatigued, down and irritable. It may have been a bout with depression. And I don't know why, but one day I put on some basketball shoes and Jordan shorts that went down past my knees, and started going for short runs. They were probably a mile or two and I would do maybe 2-4 per week. After a couple of weeks, I had successfully turned it into a habit.
It took a few months before I started to realize how it was benefiting me. It took years to realize the full extent of those benefits (maybe I still don't). But here are list of things that running did for me that aren't mentioned very often:
- Improved skin - I used to battle with severe acne, and my skin has cleared up ten fold (naturally)
- Less irritability - I like to say, it gets my demons out and I don't have the same anger issues I used to
- Less stress - I feel more at ease with stuff that the old me would feel tense about
- More energy - As an introvert, time for myself = more energy
- Sense of accomplishment - Even if I have an unproductive of work, I can still say I busted out a good run
- Time to disconnect - I don't run with music or with my phone, it's just me and my thoughts and I think that is important
- You just feel sharper - There are studies that show the correlation of exercise and being in nature with improved memory and cognitive function. Runs get you out of your home or gym and into the environment we evolved to be in
- If you can make it two weeks, you've won a big battle. Congratulate yourself for reaching that milestone because after that, it will start to feel like a natural part of your weekly routine
- Until you've reached that two week mark, don't buy any equipment. You have to prove to yourself that you are committed before spending money on anything. Basketball shoes will do for now
- Plan your route ahead of time using a tool like mapmyrun.com
- Drink plenty of water - aim for half your weight in ounces each day
- Don't eat less than three hours before the run
- You can bring your phone, but don't listen to music - just be with your thoughts
- Use an app like Strava to track your run - Strava allows your friends to see the activity and will motivate you to stick with it
- Keep a slow and steady pace for these first few weeks. Go at a pace where you could have a conversation with someone else
- Stretch after your run - here is a good video on some stretches
- Eat at least a snack within 20-40 minutes of running
- There is nothing more important than your shoes! They will improve your efficiency and prevent injury. Go try on a bunch of different pairs at a running store and get professional help from one of their employees. I use Hoka Clifton 7s and absolutely love them. But you should wear what feels right, and what is appropriate for your distance.
- Socks are second most important. Cotton socks are not going to cut the mustard. These Balega Running Socks are expensive but they are the definition of value
- Shorts - They look and feel dorky at first but short shorts really improve your efficiency Baleaf running shorts are good value
- Apple Watch or Garmin - Bringing a phone can be clunky. A watch will allow you to track the run and keep tabs on your heart rate
- If you aren't up for buying a new watch, try one of these to hold your phone
- O2 Gold - The only supplement I'd recommend. Take two of these before a real intense workout and it will feel like you have a third lung
- Foam roller - I can't stress how important it is to stretch out. Foam rollers are an easy way to aid your stretching and prevent injury
If you're interested in getting started, please let me know how I can help.
Cheers!
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