I have been running for 1 1/2 years, have run numerous 5k's, and in the past few months I've lost 25 lbs. After running for 2 months, I decided to sign up for a 5k. At the time, it seemed like a HUGE challenge, I could hardly run 3 minutes without getting out of breath, how could I possibly run 3.1 miles?
I am going to share a few tips on things I've learned, and maybe they will help you on your running journey too!
1. Start Out SlowWhen you're getting started, don't think about running a marathon. Just think about getting out there and getting started! Once you can walk comfortably for 30 minutes, add in 1-2 minutes of running. As time goes on, make your running sessions longer, until you're running for 30 minutes straight.
Don't try to run fast. Relax. Slow down. One of the mistakes beginners make is to run too fast. Concentrate on your breathing.
2. Proper Running ShoesWearing the right shoes is SO important! You can prevent injuries and be a better runner, if you have the right shoes. They are worth the investment! The best place to get them is at your local running store, where they can do a gait analysis and help you choose the right pair.
3. Running Attire
A good sports bra is also very important. I know this from experience! Ouch! Also, if you have a problem with chafing, look for clothes that will help you avoid that. I love my Lycra shorts! I wear them under my shorts and running skirts.They definitely help!
Stay hydrated before and after your run! I went on a 10 mile run and forgot to bring any water with me! That was not a good experience! I ran the whole thing, but when I was done I had chills, even though I was sweating, and I thought I might pass out. That was a mistake I will never make again! Now I always take my Lululemon water bottle with me. It's perfect because it fits right around my hand and even has a little pouch that I can put my keys or gels in!
I stretch before and after a run. You can even stretch during a run if you feel a cramp coming on.
6. Follow a Schedule
I am so glad I did this! I followed the Couch-to-5k plan Now I am following a schedule for my Half Marathon. I don't know if I could've done this without them!
7. Keep a Training Log
Fill it in every day, even if it's just "nothing". I love being able to look back at the beginning of my log, and seeing how far I've come! It's very encouraging.
8. Sign Up For a Race
Choose a race that you want to do in the future. That way you'll have a goal to focus on. I did that for my first 5k, and also for my half marathon. Knowing I had already signed up and paid, I told myself there was no backing out now, I HAD to do it!
9. Incorporate Cross Training
So important! Whether you're a beginner or an experienced runner, you need to cross train! It helps strengthen your non-running muscles and rests your running muscles. So many things you could do; ride a bike, swim, yoga, plyometrics, etc. I usually do a workout DVD. I'll do Debbie Sieber's Slim in 6, or Chalene Extreme, Turbo Jam or Brazilian Butt Lift.
10. Have Fun!!
Enjoy the journey! Picture yourself as the athlete you want to be. Get out there and start running!
This quote from Fred Lebow really encouraged me:
"In running, it doesn't matter whether you come in first, in the middle of the pack or last. You can say "I have finished." There is a lot of satisfaction in that!"
Thank you, Katie! Those are such *awesome* tips. Really helpful to someone like me (a beginner!) I feel so motivated right now! What about you guys?!
Be sure you head over to Katie's blog and follow her! She is running a half-marathon this weekend- so it will be fun to hear all about it!
Good luck Katie!
See you guys on Friday- I'm sharing a vegan recipe with you guys-- plus you'll have the chance to win some *FREE* Daiya!