My awesome client Christine recently signed up for her first running race (yay!!!). If you’re in the same boat and are wondering what to do first, here are some tips to get you started:
- Get a good pair of running shoes. Go to a running store near you and get a proper shoe fitting, preferably including video analysis of your running on a treadmill. Believe me when I say that spending the $100 – $150 on the RIGHT pair of running shoes upfront is the best way to prevent discomfort and possible injury later. In New York, try Jack Rabbit Sports.
- Find a training plan or group. Take a look at Active.com’s online training plans (there’s even a 5k plan called Couch-to-5k!). Or ask your local running store about in-person training groups in your community.
- Start slow. If you’ve really never run or never run more than a mile, don’t dive right into longer runs. Most training plans for 5k races are at least a couple of months long. Use that time to ease your body into running. If you get excited and go faster or longer than the plan recommends, you’re likely to injure yourself…and that would suck this early in your sure-to-be-long love affair with running.
- Consider your nutrition. In runner’s speak, “nutrition” often means energy gels or sports drinks. That’s not what I mean here (although for races over about 10k, they are important) – I mean your day-to-day food. When you train, your body’s needs will change. Listen to it and tweak your diet accordingly. The most common recommendation I see for athletes in training is 60% carbohydrates (remember that fruits and veggies are carbs!), 15% protein, 25% fat. That ratio may work for you, it may not; but it’s a good place to start.
- Stretch and strengthen. Don’t forget to mix in some stretching and strength training with your running workouts. Running is a high impact sport and tends to make our muscles tight and our joints a little cranky. Try mixing it up with Pilates or yoga. Add some targeted core and leg strength training; you’ll be amazed at the effect it has on your comfort and performance. Strength training and stretching are just good habits to get into…might as well add them for your first race!
And by the way, you CAN do this. Case in point: Two years ago, I resigned myself to the fact that I just wasn’t an endurance runner, that I couldn’t ever run more than six miles. Two half marathons later, I’m here to tell you that, if you put your mind to it, you can go as far as you like. Just get started. I believe in you!!
Any other tips from new or experienced runners? Share them in the comments.
xo,
