A friend of mine asked me last week about running. Where to start or how to get into it. I jotted down a few thoughts that turned into a few pages. I’ll post my first one here, but my disclaimer is: I speak from personal experience. I’m not a licensed running coach, physical therapist, kinesiology, fitness guru, etc. This is what has worked for me and lessons learned from 7 years of running. I also mention brands that are not paid ads or endorsement, just my personal choices. I will let you know if I get paid; and as a non-competitive runner, I highly doubt these brands are reading my blog.
My first experience long distance running was a disaster. A Chicago 10K that I didn’t train for very well. I regretted not learning more, reading more, and of course getting more runs in. I mean my experience of running was my entire life of running from the batter’s box to first base or from base to base or in the outfield to get a fly ball. That’s about it! Since 2010, I’ve completed 11 half marathons and maybe, just maybe I will do a full marathon one day. Have to set a goal, right?
Did I mention I have asthma? So teaching myself to breathe with runs, short and long, has been a journey! Needless to say, running has done more good than any harm! I just pre-treated with albuterol 15 minutes before runs in cold weather or really hot humid days, just as precaution. At this point, it is rarely pre-treat as my lungs have adjusted to the breathing pattern.
So here is a list of my first beginner’s running tips, if you’re interested. Take it or leave it…I’ll be blogging more as I start training again for the Brooklyn Half in October (2017).
Clothing
“cotton is rotten” – that is what I was told early on and glad i complied. you will sweat and its best if the sweat is pulled or wicked away during your runs, especially as you increase miles, so invest in wicking or dry fit materials.
- Shirts:
you will need “dry fit” or “wicking” shirts – Nike, Lululemon, Nordstrom Rack, TJ Maxx, Marshall’s, sleeveless, short-sleeved, long sleeve only for winter months.
i would buy at least 3 – 5 comfortable ones for the week; do not use fabric softener when you wash as it will ruin the wicking/dry fit - Socks:
you will need a few pair of running socks – Balega, Swiftwick are the best in my opinion just buy as many as you need for the week’s runs and then wash every week (don’t use fabric softener) - shorts vs pants
Being located in Houston, shorts for me are only to wear during hot, hot, humid months or days i want a little sun on my pasty white legs (applying SPF, of course). However, pants help me not chafe/get burns where my thighs meet (honest and transparent) and that’s painful to have and takes almost a week to heal. Also, cropped or 7/8 long pants help protect from sun exposure as well.
I always tell new runners to invest in at least one pair of Lululemon running pants – mine have lasted 7 years. they have a guarantee on them; they stitched one pair up for free. they are a must have - Bras:
make sure your sports bra fits; I can always tell when I didn’t latch mine tight enough; the under liner will rub a blister right at the top of my rib cage and sternum and it lasts for a few days; not fun to have a red-hot fire rash right there – prepare ahead and get ointment
prevent the rash and chafe with Body Glide or Petroleum Jelly if it’s a thread sticking out that rubs it raw – you’ll know next time and can prevent it with a little bit of Vaseline or Body Glide.
Bra support – your running and jogging – be comfortable and stable, not bouncing. not fun. - Shoes
Shoes matter – INVEST! they are what assists your foot to pound the pavement/trail and carry you. It will help protect your joints if it is fitted properly. you must invest but there’s a wide range! go to a running store like Fleet Feet to get measured; all employees there know running. know your budget ahead of time; good shoes range from $70 – $150 or more. but remember they last you at least 6 months depending on how many miles you put on them. They will also teach you about how to monitor the tread on your shoes (yes like tires!). stick with brands known for running not for the gym or weight training. Those brands are Brooks, Newtons, New Balance, Saucony, HEre’s a good link to figure it out.
http://www.runnersworld.com/shoe-guide/the-best-running-shoes-of-2016
Stretching
Stretch before; add in a few lunges, or a few minutes of a jog, add lunges with twist, a little jog, then side kicks to open up your hip flexors; stretch your calf muscles, stretch the core; there’s so many different stretches for runners. but definitely stretch hamstring, glutes, etc.
Stretch after – yes!
http://www.runnersworld.com/high-school/cross-country-101-stretching-and-strengthening
Running Routes
run where you enjoy the view and can concentrate on your natural breathing, pace, etc.
Consider a nature trail or park; consider the trail’s composite: pavement, dirt, etc. If it is in the city – have fund making up your loops, downs and ups; I’ve learned from running in downtowns to run against the flow of traffic. It helps with pedestrian right aways and cars turning that don’t pay attention to pedestrians. Also, prepare for red lights, as you’ll have a lot of stops/starts due to the timing, or even the time of day with traffic, etc.
Hydration:
There are a lot of opinions on this; but i hydrate at half my body weight in ounces everyday, so it is not an issue for me. some people hydrate during -runs over 30 minutes only. Some don’t hydrate under 30 minute runs. Personal preference. Some hydrate with a sports drink during runs, like Powerade, Gatorade, Advocare Rehydrate, or electrolyte water. some use these drinks after – your choice. I just run with water. Except when I get to high miles (half marathon high miles 8+). But, you definitely have to start hydrating throughout the day once you start to run. Your muscles will thank you.
prepare more for hot runs. My suggestion, take water with you for 30 minutes or more on a run; sip every 5 minutes; no gulping or it slushes around in your belly. I bought a running bottle that i can carry – and it holds my iphone. When or if you get to high miles, you may want to invest in a hydration belt. It holds 2-8 oz of liquid and can hold your other personal items. (For a later blog).
- Apps
Runkeeper
can edit your settings in many ways; I used it to run in intervals – 1 mile medium pace, 1 minute walk or 5 minutes fast pace, 1 minute walk – all up to you (see interval training below); have some built-in plans for running; I used this app for 10 half marathons. Dependable.
Nike Running Club
syncs and tracks runs; have coached runs; have built-in plans for running; syncs with Apple Watch (which is now why I use this app)
Food/Fuel
http://www.runnersworld.com/nutrition-weight-loss
depending on if you run in the morning vs afternoon – all depends on how you fuel your body; I read runners world or women running for new tips and tricks.
Here are some of my lessons learned:
know your body’s BM cycle – nothing worse than being 15 minutes in to a run and you have to go. Also know that some breakfast bars and “protein” bars have an ingredient that can activate your GI system. No bueno! if you have a morning run – prepare by waking up early or doing a short run to get back to the house in time – just know your normal body cycle. if you have an after work run – prepare 🙂 if you have a long run – prepare by what you eat the night before to digest properly before your run. I usually do morning runs with a banana or toast with peanut butter. Sometimes nothing depending on the length of the run. and some people can run with nothing. I usually drink Advocare Spark in the morning for caffeine, energy, vitamins, minerals good for training and running – some people are coffee or sports drinks. Do whatever gives you fuel in the morning.
With long runs – you’ll need to learn about energy gels/blocks: different brands but my go to is Gu gel or gummies. You can buy at Academy, Dicks, WalMart, Target and running stores. These are to fuel before and during long runs – more explanation later.
Pace – a person’s pace is referred to often so to understand the term it is simply, how long it takes you to run 1 mile; you’ll want to know what is your range as you start training and running; your app will help you figure out your average and you will figure out your range after about 5 – 10 runs. You can see the difference on a good day and bad day. Just this weekend I had short 3 mile runs: a good day on Thursday at a 10:52 pace then Saturday morning, a 12:19 pace. And this morning, Sunday, a 10:28 pace. It all varies. But the more you run, the more you will learn.
Interval Training/Breathing:
This is my preferred way to run (intervals) because I have asthma and need to give my lungs an opportunity to recover and get my breathing on track. There are a ton of different articles on breathing techniques. In through your nose on a certain foot strike and out through your mouth on the other foot strike. I don’t know enough here, and need to read and research more. I do know that when I’m intentional to breathe in/out my muscles appreciate it and I can hold my pace better.
Intervals usually start with a certain number of minutes jogging and certain number of minutes walking. Say, a 3 minute jog, 1 minute walk, then you build up to what is comfortable for you or a goal: 10 minute jog, 1 minute walk. You’ll know when you can increase the minutes as your pace will tell you if you can hold the time as you increase minutes
I like to build up to 1 mile jog, 1 minute break. I’m currently back at 4:1. (If you don’t use it, you lose it…meaning lose your running mojo/endurance. some people do a 2 minute jog, 2 minute walk, so play around with what your body likes. The main goal is to not get winded, and hold a conversation (i sing songs, since i don’t run with anyone :))
slow down your pace if you are winded after your interval.
use the minute walk break to steady your breathing and keep a good walk pace, but not too slow where your body is cooling down
the Elements – heat, rain, humidity, cold, etc. will explain more in another blog.
Running Plans: there’s a method to the madness to build up for long distance; for example, 3 short runs during the week (at least 3 miles) and then a long run on the weekend and a day of cross-training. with a recovery day. more on the next blog… But for beginners, the plan is to just go – get to 1 mile with the interval option. Get to 2 miles, after you have conquered 1 mile without getting winded. Don’t go blow out your first run where you’re sore for 3 days and can’t run. Not good. So go slow, manage your time, pace and make a plan week by week. For example for me: I do Pure Barre as my cross training 3 days a week. So I will now incorporate runs on T, TH, Sat (and Sun. if I feel good). So it is what works for your schedule.
Hope this helps someone!
jennifer cofer 