Growing up we would have to run the mile in school. As I spun around the track my legs would feel heavy and my lungs would burn. Enviously I watched my classmates tear off while I couldn’t keep up. I hated running.
In my 20s I decided to shed my self professed label of being a bad runner. I would set out determined to prove to myself that I was actually capable of running. It took a few stops and starts, but I can safely say that in my 30s I discovered a love of running.
For anyone that is trying to find a love of running as an adult it won’t always be easy. If you persevere it will be worth it. Here are the pieces of advice that helped me stick with it and discover my inner runner.
- Visit a reputable running store to get fitted for shoes. Please do not buy shoes because they were on sale at the factory outlet or because you liked the colours. An ill fitting pair of shoes will be one of the first things that will derail your attempt to find run love.
- It is okay to take walk breaks. I can credit Jeff Galloway‘s run/walk methodology with being the number one reason I was able to build running endurance. You can download a simple interval timer app to your phone so that you can start out with run 0:30/walk 0:30 and begin to build from there.
- Do not compare yourself to others. Your running journey is yours alone. Don’t feel that you should be running as fast as or as long as someone else.
- Do not downplay your accomplishments or try to qualify them with “I’m slow but…” Be proud, but also be mindful that your version of slow may be someone else’s version of fast that they are aspiring to.
- It is normal for your muscles to feel sore the day after a run. Pain in your joints or swelling is not normal.
- If you run with music always be aware of your surroundings. Watch for cars before you step off a curb. Shoulder check if you are on a shared pathway with bikes.
- When I was in high school I thought sports bras were made out of cotton and that underwire was a-ok. Ladies, I would suggest springing for an actual sports bra. Target, Old Navy and Gap offer some reasonably priced gear if you don’t want to spend too much. Make sure to look for their high impact options.
- Body Glide will become your best friend. This stick of awesomeness will help to prevent chaffing and blisters.
- Consider joining a learn to run clinic. Signing up for a clinic can keep you accountable as you look to build a new habit. It is also a great way to meet new people!
My final piece of advice for new runners is to sign up for your first 5K or 10K. I found that having a goal race on the calendar gave me something to work towards. I found a beginner plan online and began building a consistent habit (check out Couch to 5K or Jeff Galloway). Being consistent is what helped me to move past the “ugh, this feels terrible” phase to the “oh, I think I get it” phase.
New runners, feel free to ask any question in the comments! If you’ve been running for a while please share one piece of advice you wish you had known when you started running.
I am linking up with MCM Mama, My No Guilt Life and Marcia’s Healthy Slice for Tuesdays on the Run.
LOVE all of this! And yes, signing up for my first half (even though I couldn’t run more than 2 miles at once at the time) was a HUGE motivator! And note to self: go find Body Glide and pack it for Star Wars race weekend RIGHT NOW.
Thanks so much for your comment Jennifer! Have a great time at Star Wars this weekend!!! I would love to do one of the Star Wars races one day!
Runner Leana recently posted…The Truth About Running: advice for new runners
I’m hitting up the trails for the first time in a few years…I’m excited 😀
Thanks for your comment Amy! Have so much fun hitting up the trails this year. We have some awesome places to run around here and I’d love to explore trails a bit more!
Runner Leana recently posted…The Truth About Running: advice for new runners
I think realizing that it’s your journey is really important. I still struggle with comparison sometimes but you really are only competing with yourself in running.
Jen recently posted…Orangetheory Fitness Recap
Thanks so much for your comment Jen. Yes, I struggle with comparison too, including to the me who was setting PRs like crazy in 2009/2010…yet after still so much work I’m not back there. I need to embrace my own journey and the hard work I’ve done!
Runner Leana recently posted…The Truth About Running: advice for new runners
When I first started running I never went to a running store for sneakers. They were way expensive. So i was the one that would pick a pair out bc they were on sale or I liked the color. And I wore those darn cotton sports bras too. Well we live and we learn.
lacey recently posted…What I REALLY didn’t know about racing….
Thanks so much for your comment Lacey! I was guilty of buying a cheap pair from the Nike outlet that were way too small and totally wrong for me. I was too cheap to spend the money on the right shoes but it was definitely the right thing to do!
Runner Leana recently posted…The Truth About Running: advice for new runners
This is really great advice for new runners! It’s so important to get the right type of running shoes, not the cutest pair! It took me years before I found a pair that I actually liked the look and feel! And I definitely cosign that Old Navy has some great affordable running gear!
Janelle recently posted…Love Run Half Marathon Relay Race Recap
Thanks so much for your comment Janelle! When I first started running I made the mistake of getting a cheap pair from the Nike outlet that were totally wrong for me and way too small…then I wound up injured not too long after! I wish I would have discovered my local running store earlier.
And yes, I’ve been really impressed by the gear available at Gap and Old Navy!
Runner Leana recently posted…The Truth About Running: advice for new runners
Loved this post! I 100% agree with buying a supportive sports bra. I always cringe when I see women running without the proper support- it seems like it would be painful
Thanks so much for your comment Leigh! I agree with you, surely a really bouncy sports bra can’t be that comfortable, right? I’ve worn a light support bra on the bike before and won’t do that again because all of that bounce was painful! And here I thought there wouldn’t be that much bounce on the bike!
Runner Leana recently posted…The Truth About Running: advice for new runners
Great tips. I still do the “I’m slow, but…” thing and long to be speedy like many of my friends. Hard to compare, but I also know my life situation is much different and doesn’t allow me the same opportunity to train like many others.
A good sports bra and good shoes are definitely a must! Also, a friend to keep you motivated and accountable makes everything so much better!
Becky recently posted…FrockBox 2
Thanks so much for your comment Becky! I do the “I’m slow, but…” thing too and I need to catch myself and stop doing that.
Runner Leana recently posted…The Truth About Running: advice for new runners
It’s very surprising to see the different advice from many runners, but very interesting that everybody has the same “Get a good sports bra” suggestion.
Great list, and great advice!
ana recently posted…You signed up for a 5K! Now properly plan it! – Advice to my runner self from 4 years ago
Thanks so much for your comment Ana! Interesting for sure that the sports bra suggestion is a popular one!
Runner Leana recently posted…The Truth About Running: advice for new runners
I am guilty as charged with buying whatever shoe was on sale when I was new to running. Live and learn. Thanks for linking up!
I was too! I bought a very pretty pair from the Nike outlet that was way too small for my feet and wound up getting injured not too long after that.
Runner Leana recently posted…The Truth About Running: advice for new runners
How perfect this advice is. I was looking for some more running blogs to stalk … err .. check out! tee hee And came across yours. Oh how I wish I had read this 3 years ago. Particularly the Body Glide and bra issue! I remember a pay it forward moment when a very experienced runner on a FB running group I was on read about my continuing blister problem and reached out and asked for my address – in the mail came Body Glide and a lovely pair of non-blister socks. I in turn paid it forward when the time was right and asked the lass I sent goodies to to do the same. Hopefully it’s still paying it forward. But the thing is, if not for people like you guiding new runners, there’s a big world of pain before they learn. So great article.
Good sports bra that doesn’t chafe!! even with body glide my girls are pretty marked up form some not good bras and long runs. Not comparing myself is super hard for me right now. I had pace maker put in December 1, 2015; did my first 1/2 yesterday in jasper since the surgery and actually burst into tears cause I was 20 minutes slower than my last race. I try to keep a positive outlook but sometimes it’s very hard. So I keep reading your blog and many more to keep me motivated.
All great tips. My best piece of advice for new runners is to find a partner or group to run with. They help to keep you motivated and accountable to show up. The time I spend on the trails with friends flies by almost as fast as the miles.
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