Getting Started

“I love running; running is the best” Get Started Running!

Thanks for stopping by This is How I Run! The information below is for those interested in getting started running and an expanded version of information shared during a presentation I gave in March 2017. Check back for updates (in blue italics)!

Keep reading below for more info on these topics and more:

  • Heart rate training
  • Running phone apps
  • My favorite running books and podcasts
  • Why rest days are important

Shoes

From bottom…

  • Get fit! Learn about your foot type, foot width, & biomechanics
    Your local running speciality store is the best place to get fit for the perfect shoe. Most stores will offer a new customer and returning customer discount;)
  • Neutral, moderate stability, motion control, lightweight, minimal, maximal, trail…
    Go to your local running speciality store and let them help you determine the category and shoe that’s right for you
  • Enhance the experience
    Socks! Enhance the shoe fit with socks! Once you invest in a good pair of running socks (no cotton!) you’ll want to replace your entire drawer. My favorite brands are FITS socks and Feetures.
    Inserts! Another great way to enhance the experience and fit is with a pair of inserts, such as SuperFeet. I swear by these in my everyday footwear.

Apparel

…to top

  • Consider your undergarments
    • Supportive or wind-blocking underwear
      I mentioned Saxx during the presentation as one example
    • Sports bra
      Get fit for a sports bra at the same store you get fit for running shoes
  • Moisture-wicking materials
    Synthetic blends or merino wool
  • Dress for 10-20 degrees warmer than the current temp
    • Summer–T-shirt or tank top, shorts or capris, hat or visor
    • Fall–Add layers as needed, e.g. t-shirt with a long sleeve, tights or capris

Accessories

Top it off

  • Carry stuff
    • Fuel belt, shorts/tights/pants with pockets, running backpack
      A few waist belt brands: Nathan, Camelbak, Amphipod
  • Hydrate on the run
    • Handheld water bottle, waist pack, H20 fountains
  • Skin/eye care
    • Body Glide (prevent chaffing!), sun screen, blister pads, sunglasses

Tech

Getting fancy

  • Music
    • Smartphone or iPod—music + running apps; sweat proof earbuds
      Top running apps: MapMyRun, RockMyRun (workout music and running tracker)
  • Timing
    • Stopwatch, GPS and/or heart-rate monitor watch, phone, sports watch
      GPS: I personally use a Garmin 230, and suggest a Garmin Forerunner 15 for those new to GPS watches
      Heart rate training: Check out this Running 101: Training With A Heart Rate Monitor from Competitor.com

Nutrition

RUN to EAT or EAT to RUN…

  • Consume a balance of fats, carbohydrates & protein because ALL are needed to fuel your body
  • Fresh, whole foods provide the best supply of nutrients
  • Hydrate! Drinking water consistently throughout the day will help your workout

Safety

Be safe.

  • Lights, reflective pieces (e.g. jacket, hat, vest, wristbands)
  • Pepper spray
  • Cell phone
  • Injury prevention:
    • Personal trainer
    • Foam roll, often
    • Active Release Technique (ART) or Graston Technique
      Look up your local chiropractor that specializes in sport injuries and these soft tissue treatments.
    • Pay attention to ailments (soreness is OK; pain is not)

Get moving!

All day.

  • Wake-up and lightly stretch
  • Standing desk
  • Walk breaks
  • Quick workspace stretches

This would be a good time to stand up and stretch;)

Motivation

Get out the door

  • Podcasts, blogs, books
    A few of my favorites…
    Podcasts: Marathon Training Academy, Trail Runner Nation, Ultrarunnerpodcast.com
    Books: Run the World by Becky Wade, Running: A Love Story by Jen Miller, The Ultra Mindset by Travis Macy, Unbreakable Runner by T.J. Murphy, The Cool Impossible by Eric Orton, Eat and Run by Scott Jurek, Hansons Marathon Method by Luke Humphrey
  • Check your local running store’s website or Facebook page for run clubs
  • Visit minneapolisrunning.com for great articles and local information
  • Meetup.com for running groups
  • Select a goal race & register
  • Print and post your goals and training schedule
  • Tweak a training plan, track training online or on paper

Training

Pace yourself

  • Don’t sprint
  • Find *your* speed, time and distance
  • Walk/run method
  • Work toward running for 30 minutes
  • Select a training plan
    Goal race?
    How far or how long can you run today?
    How much time do you have?

Training Plans

A sample plan from minneapolisrunning.com

  • Week 1: Run 10–15 minutes 3x
  • Week 2: Run 15–20 minutes 3x
  • Week 3: Run 20–25 minutes 3x
  • Week 4: Run 25–30 minutes 3x

My suggestion for putting it all together

  • Monday – run/walk
  • Tuesday – walk + 10-15 min. strength
  • Wednesday – run/walk
  • Thursday – bike + 10-15 min. strength
  • Friday – rest
  • Saturday – run/walk
  • Sunday – rest

A sample of 5K training plans:
www.halhigdon.com (novice, intermediate, advanced, walking)
www.jeffgalloway.com (run/walk method)

Don’t skip those rest days!
Your body needs time to recover from a hard effort. Generally, to improve your fitness you’ll want to run easy sometimes and hard a couple times a week. Rest allows you to recover and give it your all during the next session.
10 Signs That You Need a Rest Day (Runner’s World)
Running 101: How Often Should You Run? (Competitor.com)
Do I Really Need a Rest Day Each Week (Runner’s World)

Now what?!

  • Ease into running if you’re new or getting back into a fitness routine
  • “Don’t judge a run by the first mile” or don’t judge a run by the first 5 minutes
  • If all of this seems overwhelming, just go with the basics and work from there
    e.g. invest in shoes, start walk/running, evaluate and change as needed

Questions? Ask me in the comments below.