Have you ever brought up the idea of becoming a new runner to your friends or coworkers and they seemed repulsed? Negative conclusions drive people away from the amazing art form of running.
“Gross,” they say, or “Why do you do that to yourself?”
Maybe you have had that experience, or maybe you are that person who is repelled at the idea of propelling your legs continuously at high speeds. Either way, the connotations around running are generally negative. Usually, one bad experience or one twisted ankle deters someone from running for the rest of their life. How this bad experience can be avoided is to have a proper start to the adventure.
Running is a happy and healthy living activity and something I highly recommend. However, mistakes in the beginning will turn the most talented runners away. Here are three steps to help you enjoy and do this activity safely.
Avoid Starting at Someone Else’s Pace
It’s natural for us to look to others for help when we try something new, and rightly so, but when it comes to running, pace is a special matter. Experienced runners take months and years to get to the place they are. You are not expected to reach your full potential in a week. Every runner has their own pace depending on body type, terrain chosen, health restrictions, genetics, etc.
There is no “one size fits all” method for pace. If you have ever found yourself on a website looking for a specific running plan (such as I have), you probably learned quickly how impossible it was to follow. That is because you have to begin at your own pace.
For a lot of us, the starting point will be mostly walking. If you are unsure of what pace to begin, don’t be alarmed; it is possible to find out what you’re capable of.
If you have never run recreationally before, jog at your slowest then learn your pace from there. If you feel a little resistance, increase your pace or distance a little bit at a time. In general, increasing your distance will be much safer than increasing your pace; however, you are the best judge of what resistance you feel. To find out more about how to find your pace visit this link by Therunexperience.
For training toward a specific goal—such as making the track team, running a marathon, or training for a starting spot on your sports team—remember that you are not the same runner as those you will be competing against. The temptation to push yourself too hard because someone is faster or has better endurance is a struggle. Yes, try to be the best you can, but do that in increments. Not doing so could lead to major injuries and, possibly, the end of your running journey.
Avoid Inconsistency.
A common mistake most new runners make is running when they feel like it, or alternating the times they are active.
“It’s too hot outside. I’ll run tomorrow.”
“I can’t go for a jog today; I’m not in the mood.”
Sound familiar? If not, I promise you will hear it soon. I’ve been a competitive runner for six years; I still come up with the same excuses every week. Those excuses can’t prevent us from staying consistent.
Consistency is your key to success in this adventure. Make a plan based on your goals. Some run five days a week for three hours, and for others 3 days a week for 1 hour. Find your balance.
The before-mentioned factors should be considered when making a plan—location, genetics, terrain, etc. For example, if you have a high metabolic rate, you should consider running less time because of higher body temperature and increased calorie burning. Or if you run on flat terrain, you may consider running more time opposed to someone who lives in a hilly area. Whatever the circumstances, try your best to keep it consistent.
Avoid alternating times when you are active. Mentally, it will be easier for you to keep the days of the week consistent. If you do this, you won’t have to question whether you should run or not. Write down the four days of the week you plan to run and keep to that schedule. If possible, narrow that down to the same time of day. Stick to the morning if you’re a morning runner or stick to the afternoon if that is what works for you.
No athlete, amateur or otherwise, will feign perfection throughout their competitive careers, and you and I won’t be able to either. You do not have to hold yourself to the highest standard possible, but it is extremely important to understand discipline if you plan on making running a long-term part of your life.
Don’t Forget Hydration and Stretching
Hydration and stretching are the two most important preliminaries before your run. Forgetting one or the other will not be fun for your lungs, legs, or the rest of your body.
When our bodies are in a position of low activity, our muscles retract. Before we surprise our muscles with extraneous movement, it is critical to prepare them with activity-appropriate stretches. This will give you better performance and prevent injury.
In comparison, hydration is the source of life. Water should, however, be consumed in increments. Overhydration is rare but possible.
Drink 5-10 ounces of water before a run and another 5-10 ounces after the run. If you are dabbling in long distance running, you should drink water every 20 minutes. Because our fluids drain more rapidly in intense heat, these numbers should increase according to the climate. For example, in January when there is less heat and sunshine, you may consider sticking to the lower end of the 5–10-ounce range; while in July, you may drink more.
Runners that forget these two things are much more likely to quit. When you add the extra stress of potential heat stroke and tight muscles, it makes the activity nearly impossible.
I ran competitively throughout high school and on a less competitive level in college. When I began, I was so focused on becoming like the other runners I would race against that I pushed myself and forgot the vital details. I suffered many unnecessary injuries because I chose to ignore the one thing that made those other runners so successful. Luckily, my drive to be a good runner caused me to keep going, but the process was certainly delayed.
Running can be a huge part of a healthy lifestyle. I have zero regrets about starting this adventure, and you won’t either. Whatever your goals are as a runner, obtain them. Whether you want to run recreationally or competitively, you can do so and at a high level if you take care of yourself. Beginning is the hard part; once you do that, you may be surprised how amazing this art form can be.
About the Author
Zechariah Rice is a student in Florida finishing his bachelor’s degree in Professional Writing. His passions are writing children’s stories and competitive running. He plans to continue writing about those passions in the professional field.