New Runner Tips

It’s been estimated that outdoor running has increased by 400% since the pandemic shutdowns began. That’s a huge increase! If you are new to running – WELCOME!!!! I am dedicating this blog to answering some of the most common questions for getting started, staying healthy, and having fun. Seasoned runners may also learn a thing or two, so here we go!

How do I start?

Start where you are. If that means running around the block – that’s great! Running isn’t defined by a pace or a distance. The most common mistake: starting too fast/far too soon. Ease into every run with a 5-minute walk or light jog, and cool down the same way. It’s 100% okay (and sometimes recommended!) to do a run/walk. Alternate between running for 2 minutes and walking for 2 minutes, a total of 10 times – for example. Focus on breathing and running at an aerobic, comfortable, and sustainable effort. On a scale of RPE (rated perceived exertion), aim for a 4-6 out of 10 for all runs in the first 3-4 weeks.

Do I run everyday?

No. Running every day is a pretty advanced skill, and even professionals take full rest days here and there. When new to running, aim for alternating a run day with a rest day. Rest days are the opportunity to adapt to stress and build fitness. If you can teach your body to run 3-4 nonconsecutive days per week, you’ll be amazed how quickly you’ll adapt – and how good you’ll feel.

Do I need special shoes?

Start with what you have -assuming the shoes aren’t 2 years old! While investing in running shoes can be necessary, finding the right shoe can take time – and often it comes down to form, weight and genetics – so unless your shoes are totally busted, see how they feel. It’s important to note that there’s no magic running shoe brand or model – it’s very personal. Also note that some insoles (I love Superfeet) can go a long way if you are prone to super high or low arches.

Shoe Shopping Tips:

• Bring your old shoes with you. How you wear down and break down your shoes can advise what kind of shoe you may need.
• Going to a running specialty store is always advised if possible.
• Wear running socks for the fitting – which should never be cotton. Cotton socks can cause blisters and chafing, which can be incredibly painful.
• Assume your running shoes should be a half size larger than your street shoes. This is because our feet often swell a little when we run, and you want room to accommodate that.
• Remember that no matter what a sales representative says, you know what feels best on your feet. Some reps are pressured to push specific brands for a financial bonus.
• Prioritize function over fashion. Preferred colors or look shouldn’t be the priority – fit and function should. Happy feet makes for happy and healthy miles.

Run Safety Tips:

• If you are running on a road, always run AGAINST traffic!
• Be visible. If you are running at dusk/dawn, choose bright colors and reflective gear.
• Social distance and be considerate. This may mean pausing for others, adjusting your route, covering your face, or simply being vigilant about giving space. At this time, fight the urge to run with a buddy.
• Be a defensive runner. This means anticipating cars to not always see you or fully stop at signs. Look for dogs off-lease. Be aware of cyclists. Even if the other person is in the wrong, you are the most vulnerable.
• Be aware of your surroundings. It’s rare, but things do happen. Unfortunately female runners have a greater concern than male. Bring your phone or cash with you, tell someone your route, or only run somewhere you know the territory.
• Be aware of heat and humidity. As you may expect, running in warm conditions can be hard! Your body is working to regulate core temperature when you run, and humidity in particular makes this a challenge. Pull back on pace and truly focus on breathing and effort. Hydrate well all day, and bring a water bottle with you if you know you’ll need it.

How and when do I stretch?

Save static stretching for after your run, when muscles are warm and mobility is easy. Going into a static stretch with cold muscles can sometimes do more harm than good.  An easy walk/jog for 10 minutes can be effective for most runs, and then take a gentle stretch after.

Should I do other activities?

Yes! Very few runners thrive on simply running. A well-rounded body means working the body head to toe, and working on overall strength and balance. Therefore, activities like cross training (swim, bike, elliptical, row) can be a great addition to your routine. Strength training, core strength, yoga and pilates can all truly make a good runner great! Variety is the spice of life, and you’ll probably mentally enjoy the balance as much as physically. Just try to balance the demands on your body.

Will running hurt my knees?

Unless you have poor form/biomechanics, an underlying issue, or bad shoes – no! Despite running and knees having a bad reputation, running is actually good for your knees when done the right way! Tip: make sure you are landing underneath yourself.

Is running supposed to hurt?

NO. Yes, there can be aches and pains along the way – but this is the discomfort of hard work and soreness is simply due to hard training. Soreness should go away pretty quickly, or only be present following a very demanding workout. If the soreness doesn’t go away, or feels like an injury, it’s always advisable to take a few rest days, ice and elevate the pain, and to seek medical advise from a doctor if it doesn’t go away. Some injuries are 100% preventable and are due to common training mistakes. These common injuries include shin splints, plantar fasciitis, ITB syndrome and runner’s knee. These injuries are often caused by the following: running form, improper footwear, genetics/injury history, imbalanced strength (when one body part is overcompensating for another), and too much too soon (too much mileage or intensity too soon). Note that while a coach can offer guidance in much of this, they should NEVER give medical advice or offer a diagnosis. Only an MD can and should do so.

What should I eat?

Well, what did you eat before? Runners don’t need a magic diet. Simply focusing on a balanced diet is optimal. This means eating throughout the day, getting lots of fresh fruits and veggies, lean proteins, good fats, and carbs. Note that most of us feel best if we have a good 60-120 minutes between eating and a run. Pre-run snacks should be simple and easy to digest – nothing super spicy, rich, or high in protein. Oatmeal, a banana, bread, bread – these can be great choices. See what feels best for you. Do try to consume calories quickly after your run to jumpstart the recovery process for your muscles.