Looking to start running in 2023? I've got a few simple tips to help you get started.
Tip #1: Start slow. This is by far the most common suggestion I have for athletes new to running, or for runners that have taken some time off and are looking to get started again. If athletes run too many miles without conditioning or training the body to handle the work load, they typically get injured. And often times I hear the athlete say something along the lines of "well, I tried running and it's too hard on my body" and they give up. It is true, yes...running is extremely hard on the body. It takes time for your muscles, joints and ligaments to get used to the stress of running. For any athlete new to running, and even those who have been away from the sport, I always recommend some combination of a run/walk to start. This prevents the runner from over-stressing the body by running too much too soon because it gives the body time to adapt. A sample workout for a new runner would look something like this:
10 min walk warm-up
1 min easy jog, 4 min walk x 4
5 min walk to cool down
Obviously this workout would be tweaked based on fitness level and running experience. But for a beginner, this 35 minute workout is a great place to start. As this workout gets easier, then we increase the run/walk intervals or change the interval to 2 min run/3 min walk, and so on. A slow and methodical approach like this will give an athlete a good foundation to build upon.
Tip #2: Be patient and stay positive. I've said it over and over, but running is hard. And to make things worse for new runners, it takes weeks and weeks of consisent running for the body to adapt to the stresses of running. I can say this with confidence because I've been there, but working hard and seeing little to no results can be extremely frustrating. In many cases, it can lead to people throwing in the towel and quitting, or again saying "running just isn't for me." It's important for new runners to stay positive and remind themselves that it will take some time to see the results they are looking for. Ask any successful runner and they will tell you that consistency is what creates great runners. Trust in the process and believe that the hard work you're putting in will lead you to your goals.
Tip #3: Seek support and advice from other runners. If you're doing some home remodeling, you would probably seek the advice and expertise of a professional contractor. If you're car was making strange noises, you'd ask a mechanic to take a look. It doesn't mean that you can't go the DIY route with your home remodeling project or you can't fix your car yourself, but asking for help from someone that is knowledgeable or an expert in their field would save time and could make a stressful situation less frustrating. I think the same can be said for running. If you have a friend or coworker who is a runner, talk to them and get some advise. What are some good running routes in your area? Where would you recommend I buy running shoes? Are there any fun running events that I should check out? Start asking questions, and I guarantee you'll find very quickly that runners tend to be very passionate about their sport and most often willing to sit and chat about their shared interest. Better yet, join a local running club or group. Getting to know the local runners in your area and finding other runners with your same experience level will make running more of a social event and less about "working out". In my view, running partners can motivate and help you stay accountable to the goals you've set for yourself. Best of luck in 2023!!
Comments