I was so excited when you guys asked for a post on all things RUNNING because it’s truly such a love and passion of mine (and has been for about 15 years now)! I know for some, it might be hard to believe that some people actually “love” to run, but it can truly be the most therapeutic thing for both your body and your mind if you work hard to get there.
Since we are all currently quarantined/being advised to stay home, it could be a really great time to start (or work on) your running journey! Just because we can’t go to public places/come in contact with others does NOT mean you can’t get outside. Vitamin D from the sunshine and endorphins from exercise are two things that can really help us all get through this difficult/uncertain time in a more positive headspace.
I will start by saying that I think it’s important to find your purpose. And I suggest your purpose not be related to your weight. Finding a higher purpose that has nothing to do with the scale. Something that is focused on the way you FEEL, versus the way that you look.
A few of mine:
- Running is truly my therapy and self care. It keeps my anxiety and stress at bay, which is something that I struggle with almost every single day (especially recently with so many life changes happening as a result of covid-19). When I’m less anxious, I’m a more patient mom, wife, sister, friend, etc… and am also more productive!
- It boosts my confidence. Not only does it boost my mood, but it challenges me and makes me stronger mentally. It’s incredibly empowering when you realize how strong you are in the moments that you want to quit, but you don’t. That confidence you feel when crossing the finish line carries over into daily life! Nothing can get you down when you prove to yourself you can accomplish hard things.
- It’s a great punching bag. Sometimes if I’m pissed off, frustrated or disappointed, I channel that into my runs and I immediately feel a sense of perspective and relief.
- I completely disconnect and zone out. I find some of the same benefits while running that others talk about when practicing meditation. Once you get past the initial few weeks of building up your stamina, you’ll probably find yourself completely zoning out during a run. It’s sometimes a few of my only completely disconnected minutes of the day! I find that it completely clears/declutters my mind, and some of my best ideas and brainstorming happen during these moments. Everything that I deem overwhelming seems manageable after a good run.
TIPS FOR GETTING STARTED:
*Get in the right mental headspace. Do a little research to get you excited about getting started! There are so many great articles, books and podcasts out there specifically geared toward running that are so inspiring. I’ve always loved to read articles about people pushing through adversity and using running as their outlet, and I can recommend the book “Running is my Therapy.”
*Purchase a good pair of shoes made for running. Typically I would suggest going to an actual running store to have someone observe your gait and measure your foot to provide a good recommendation for you, but right now (with social distancing in place) that’s not going to happen.
The most recent pair I ran soooo many miles in were Brooks. They are an amazing, reputable shoe brand made for running. Currently, I have this pair of New Balance that the Columbus Running Company recommended for me to support my feet a little more. I have pretty high arches in my feet from dancing/doing ballet my entire life, which sometimes causes me to overpronate (most likely where my knee issues have come from). This pair of NB is made to provide support for that. This is my first pair of New Balance running shoes and I am LOVING them!
Pro tip: Your running shoes should be a half size up from your regular shoe size. Increased blood flow and swelling during and after a run makes your feet expand a bit!
*Find some staple gear that fits you well, is good quality, and will last over time. I have a couple of pairs of pants that I wear every single time I run depending on the weather, and can’t wear shorts (no matter how hot it is outside)! Find a supportive sports bra, a good headband/gloves if it’s cold, a belt to hold your phone/key/chapstick, a water bottle that’s easy to run with, a pair of comfortable headphones, and a watch that will track your distance! If you don’t want to invest in a watch, I have always loved the free Nike Run Club app which will keep track of your distance on your phone.
Below are all of my essentials in terms of products/gear! You can click on most of these items to shop.
Click here for ROAD ID, here for NUUN, and here for Liquid IV.
*Find a buddy! Having someone to chat with or just run by your side can help your get out of your own head. It can also really help hold you accountable! Even if you’re not necessarily running together physically, you can check in on each other from a distance and keep each other motivated!
*Set a goal. I think it’s really important to have something in mind you’re working towards. Sign up for a race (if you’re reading this and we are no longer in quarantine), or just set a date to do your own “race”! I recently did this with a half marathon I was signed up for in Asheville that was cancelled because of the virus. I ended up doing it by myself here in town with my kids and husband being my only cheerleaders!
Having a goal set for yourself will not only hold you accountable, but will also help you tailor a training program for yourself! More on that below.
*Find a training program that suits your body and your goals. My sisters and I have always used Hal Higdon’s training programs. He has plans for all different experience levels (walker, novice, intermediate, advanced) for all different distances (5K, 8K, 10K, 15K, half marathon (13.1 miles), full marathon (26.2 miles)), and more. Below is an example of a novice 5K training program. Doesn’t seem too intimidating if you’re just starting out, right? 🙂
*Start slow. The last thing you want to do is overexert or injure yourself right out of the gates. If you’re completely new to running, maybe you start with brisk walking for a week or two first, and then slowly increase your pace. I always tell people to start by literally running so slowly that if you went ANY slower, you’d be walking. It’s a great way to ease your body into getting comfortable running, and you can slowly increase your pace/distance over time!
*Make a motivating playlist to get you going! I think music can make ALL the difference when doing any type of exercise, especially when running! It can help to break up the monotony of hearing your own deep breathing for a long period of time, and can also give you some extra pep in your step! I created a public “RUNNING JAMS” playlist on Spotify that you guys can use! You can find it here. *Caution: there is some explicit language!
*Remember the importance of FUELING your body, and REST. Make sure you’re eating enough to sustain your body as your start adding more running to your weekly routine! Running takes energy, and it will not be enjoyable if you’re feeling gassed or super low energy. If you feel this way, chances are you probably need either calories or hydration (aim to drink AT LEAST half your body weight in ounces of water a day). Learn to really listen to your body when it needs rest. If something hurts or if you are feeling exhausted, take the time you need to recover! Injuring yourself or overdoing it will get you nowhere.
From Runner’s World: “Each person is different, but you’ll want to eat at least 30 minutes before you head out so you don’t have GI distress when you’re on the road. Within 20 minutes of finishing your workout, have a protein-rich snack to repair muscle tissue, and carbohydrates to restock your spent energy stores. This will kick start the recovery process so that you can bounce back quickly for your next workout.”
I love to have a smoothie after runs! Below is my favorite recipe:
- Handful of greens
- 1 banana, sometimes some blueberries too
- Scoop of vanilla protein powder
- Big scoop of peanut butter
- 1 tablespoon of chia seeds
- Ice
- Water or milk of choice
*Be patient! Running takes discipline. No one walks out the door and runs a marathon. It’s a slow process to work your way up to a higher number of miles, but remember that each week will get easier and the training process is eventually the most rewarding when you look back and realize how hard you’ve worked! You will be so incredibly proud that you followed through on the commitment you made to yourself.
Lastly, I wanted to provide some of my favorite quotes to help you get inspired! I hope this post was helpful in giving you the tools you need to feel empowered to hit the pavement and start feeling amazing! Your mind and your body will both thank you.
