9.10.2019

10 Tips for New Runners

Happy Tuesday friends!

This post is long overdue, as I had meant to post it in January with New Year's resolutions. That said, today marks 1 year since my running journey began and I can't think of a better time to share than September when fall and cooler weather is right around the corner!

Prior to last September, I always called myself a seasonal runner. I'd find myself hitting the pavement each fall when cool weather would creep in and the leaves would start changing. As soon as winter came, the leaves fell from the trees, and temperatures dropped below about 50° my runs would come to a halt until the first warm weather of spring would creep in and the leaves would begin emerging once again. Last year, for reasons still unbeknownst to me, that changed, though. I found myself craving my runs and discovered that cold weather runs are by far my favorite. After running the Turkey Trot on Thanksgiving, I made a goal to complete a 10 miler by the New Year. Since then, I've run the Shamrock Half Marathon and the Monument Avenue 10k. I've run each and every month - some months more than others - and have logged a total 327 miles.


I've shared snippets along the way on Instagram, as a way to keep myself accountable, and have gotten many requests from you to share my tips. Particularly tips to take those first steps, so am compiling my top 10 here today!

ONE
JUST GO!
My number one tip is to just go! My biggest running cheerleader is a best friend who's both a physical therapist and marathon runner. She always says "The first mile is a liar" insinuating that it's harder than the rest. Set your own pace and set small goals and milestones to celebrate along the way.

TWO
COMMIT TO A ROUTINE
I'll be the first to admit that the last couple of months I've failed at this one. Between sickness, work, and heat, making running a routine has been tough. That said, when you're just getting started a routine is key. Commit to running at least 2-3 times per week, with recovery days in between. You'll be amazed at how quickly you build endurance and stamina as you make running a habit. 

THREE
DON'T BE AFRAID TO WALK
As I mentioned above, set your own pace at the beginning. To expand on that, don't be afraid to stop and walk if you need. Your first goal may be to work up to a mile without stopping, but if the first few runs you have to stop at half a mile, do it! It's amazing what just a short 30 seconds, 1 minute, or 1 block walking break will do to reenergize you. If giving yourself a walking break or two means you can run 3 miles instead of 2, it's well worth it! 

FOUR
PINPOINT YOUR "EASY RUN"
Once you've been running a few weeks, pinpoint what feels like an easy distance to run (this can, should, and will change as you run more). Use this "easy run" to negotiate with yourself. For me that's 3 miles. On days that I'm really not feeling motivated, I use my easy run as a negotiation. I tell myself "I'll just run an easy 3 miles." More often than not once I get started, I get in a groove and run 4, 5, or even 6 miles...again, the first steps are the hardest, so bargain with yourself if you need.

FIVE
MEASURE YOUR RUNS IN HALF MILE INCREMENTS
This tip stems from my Type A tendencies, but I do think makes a difference when you're working to increase your distance. I have my running app (I use Map My Run) set to alert me at half mile intervals. I always stop on the mile or half mile for my cool-down. Once you've worked your way up to running 2 or 3 miles with ease, adding a half mile, which is about 5 minutes, doesn't seem so tough. Sometimes you'll even get to that half mile point and realize you've got an extra 5 minutes in you and can push another half mile. Once you get to running even longer distances, it can become a mind game and I even will equate half miles to songs. 10 minutes more is about 2 songs (give or take), so I'll tell myself "You can run for just 2 more songs!" if I've got a mile left.

SIX
REMEMBER EVERY RUN IS DIFFERENT
Keep in mind that every run is different. I've worked myself up to a "normal" run being around 5 miles, and that even feels easy sometimes. There are days, however (if it's really hot, or, I ate a big lunch, for example) when just 3 miles can be brutal. I never beat myself up for those runs, though, and always tell myself that running slow or a short distance is better than stopping or skipping the run altogether.

SEVEN
LOCATION, LOCATION, LOCATION
For me, scenery is huge! I beeline it out of my neighborhood as soon as I can making my way to Grove Avenue, where I can loop in and out of all of my favorite Richmond neighborhoods admiring the pretty houses. Being surrounded with beauty, as well as other people and activity, makes my runs so much more enjoyable. When I get in a rut, I'll also switch up my route slightly, or run down a street I've never run before to keep things fresh. Similarly, whenever I'm out of town and run in a new place, I'm amazed at how far I can go, because the excitement of exploring a new place is a distraction from fatigue.

EIGHT
SAFETY FIRST
I prefer to run outside, which does bring risks. Bryce says he literally worries about me the entire time I am gone on runs. First things first, put your phone away! I've fallen twice during runs: Once in March 2018 and once last September. During the first fall, I skinned my knee really badly and also scraped my hands. During the second, I crushed my phone and had Millie with me. Both times I was looking at my phone to adjust something on my running app. After the second tumble, I immediately ordered this running belt. It's essentially a fanny pack, and not chic, but it keeps me hands free and is also waterproof! Buying shoes at a running shop recommended for your feet and gait, giving yourself recovery days, stretching and strength training will all help avoid injury. Don't run at night, but do purchase clip on lights and reflective gear for dusk runs, or times you may get accidentally caught in the dark. Wear sunscreen, especially on your face and chest!

NINE
SIGN UP FOR A RACE
Never underestimate the power of a race to hold you accountable. As mentioned above, in my Turkey Trot 10k training last fall, I loved that I had caught what I called the running bug. I was so nervous I'd give up my runs over the cold winter, so signed up for the Shamrock Half Marathon on St. Patrick's Day, because I knew it would force me to stick with it through the winter. I'm so glad I did, because winter runs became my very favorite. Not to mention, there's no feeling quite like crossing the finish line...especially when it's for a distance you never thought possible!

TEN
NEVER GIVE UP
If you're interested in running, just keep at it - never give up! As I shared, I was a seasonal runner for years, and every time I would start it was with the intention of going beyond the season. Until last fall, though, it just never stuck. I still am not sure what it is that hooked me last year, but once I was hooked, I decided to embrace it! When life happens and you fall out of the habit, do give yourself grace. For example, I only ran one time in May, then the next month in June, I ran more times than any other month during this year of running. August was a really demanding month, and likewise, I only ran once. This September is a new start, though! Never give up!


And on that note, I need to figure out my next race! My birthday falls on the Turkey Trot (also Thanksgiving) this year, but I'm not sure yet if we'll be spending Thanksgiving in town or the country this year. I'm been considering signing up for the Richmond Half Marathon, also in November, but am still working through some issues where my left hamstring meets my IT band, so am not sure 13.1 miles is the smartest, or safest (see Tip #8 above) choice at this point. Regardless, though, I know I'm not giving up!

Are you a runner?

If so, what are your tips for new runners?

Have a great day!

18 comments:

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      Thank you Dr Great for your genuine spells. This is really incredible, and I have never experienced anything like this in my life. Before i came in contact with Dr Great, i have tried every possible means that i could to get my wife back, but i actually came to realize that nothing was working out for me, and that my wife had developed lot of hatred for me.. I thought there was no hope to reunite with my ex wife and kids. But when i read good reviews about Dr Great work , i decided to give it a try and i did everything that he instructed me and i trusted in him and followed his instructions just as he have guaranteed me in 28 hours, and that was exactly when my wife called me.. We are more contented now than ever. Everything looks perfect and so natural! Thank you so much for your authentic and indisputable spells. Thank you Dr Great for your help. If you need help in your marriage of broken relationship, contact Dr Great right now for urgent help

      Email: infinitylovespell@gmail.com OR infinitylovespell@yahoo.com

      View his blog  http://infinitylovespell1.blogspot.com

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      Thank you Dr Great for your genuine spells. This is really incredible, and I have never experienced anything like this in my life. Before i came in contact with Dr Great, i have tried every possible means that i could to get my wife back, but i actually came to realize that nothing was working out for me, and that my wife had developed lot of hatred for me.. I thought there was no hope to reunite with my ex wife and kids. But when i read good reviews about Dr Great work , i decided to give it a try and i did everything that he instructed me and i trusted in him and followed his instructions just as he have guaranteed me in 28 hours, and that was exactly when my wife called me.. We are more contented now than ever. Everything looks perfect and so natural! Thank you so much for your authentic and indisputable spells. Thank you Dr Great for your help. If you need help in your marriage of broken relationship, contact Dr Great right now for urgent help

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  2. My husband and I have been married for about 7 yrs now. We were happily married with two kids, a boy and a girl. 3 months ago, I started to notice some strange behavior from him and a few weeks later I found out that my husband is seeing someone. He started coming home late from work, he hardly care about me or the kids anymore, Sometimes he goes out and doesn't even come back home for about 2-3 days. I did all I could to rectify this problem but all to no avail. I became very worried and needed help. As I was browsing through the Internet one day, I came across a website that suggested that Dr Great can help solve marital problems, restore broken relationships and so on. So, I felt I should give him a try. I contacted him and he did a spell for me. Two days later, my husband came to me and apologized for the wrongs he did and promise never to do it again. Ever since then, everything has returned back to normal. I and my family are living together happily again.. All thanks to Dr Great . If you need a spell caster that can cast a spell that truly works, I suggest you contact him. He will not disappoint you. This is his E-mail:
     
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  13. This is my testimony about the good work of Dr Wale who help me…. I’m Ollis Bator from usa. And am sorry for putting this on net but i will have to by this world top spell caster that brought back my husband which left me out for past 3 years, i eventually met this man on a blog site posting by one of is client for help, i explained everything to him and he told me about a spell caster that he had heard about and he gave me an email address to write to the spell caster to tell him my problems. In just 2 days, my husband was back to me. I just want to say thank you to this truthful and sincere spell caster, sir all you told have come to pass and thank you sir. Please i want to tell everyone who is looking for any solution to problem, i advice you to kindly consult this spell caster, he is real,he is powerful and whatever the spell caster tells is what will happen, because all what the spell caster told me came to pass. You can kindly contact him on: his email address is everlastingspellcast@gmail.com or whatsapp +1(978) 406-9575 also view his website:https://everlastingspellcaster.website2.me/  for more reviews. 

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