Alrighty. It’s been four weeks since the first part of my Tips to Help You Start Running post. I hope since then you’ve starting exercising more, walking and possibly even running!
If you have, GO YOU and keep it up! If not, then start today! 🙂
I wanted to go a little further with you and give you more helpful tips that I’ve learned along the way and I hope will be helpful to you as well.
Good Running Shoes This is first on my list for a reason. While the sport of running is less expensive than other sports, spending the money on a good fitting pair of running shoes is essential. Not all feet are equal and neither are running shoes! Go to a store that specializes, have your feet accurately measured and fitted for the right kind of shoe for your foot. Trust me on this…it makes all the difference in the world.
Run Walk Run Method If you’re just starting out or even have been running for a little while, the Jeff Galloway‘s Run Walk Run Method is a great running method to try. Galloway teaches that alternating periods of walking and running decreases muscle strain therefore decreasing fatigue and risk of injury. I go into abit more detail on this Run Walk Run Method on a previous post, but here is also a video where Jeff Galloway explains it much better than I do. Check it out!
Clothing A problem excuse I’m hearing too often about not wanting to exercise is that it’s too hot, too cold….blah blah…while I think that a problem could be not wearing the proper clothing for the weather. For the heat, go with light, lightweight, wicking materials. For the cold, go with thin, wicking layers next to the body and layer according to the temperature topping with a wind shear top layer if necessary. In the Winter, the wind can be a killer so be prepared for it and don’t let any of those excuses stop you. 🙂 Here’s a previous post where I talk about running in the cold weather.
Water Don’t forget to drink up. Especially in the heat, but even on cold days our body evaporates moisture and can cause dehydration. This dehyrdation will leave us feeling tired and fatigued causing us to not want to keep going.
When to eat and what to eat This is also something that I’ve had to learn by trial and error. I’ve learned that I can eat up to about 1-1/2 hours before I head out for a run. For some that may be 2 hours while others it may be 1/2 hour. I learned this the hard way by either feeling too fatigued to the point of getting dizzy because I didn’t eat enough or soon enough before exercising or either feeling too full and needing to upchuck (sorry for the TMI) during a run.
You’ll also learn what to eat. I’ve found that a higher carb, higher protein snack sustains me and gives me the energy I’m needing for about a 3-4 mile run.
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My favorite pre-run snack is peanut butter toast with apple slices. 🙂
When to run This is another trial and error. Some can run everyday; I prefer every other day. There have been times when I have been able to run on consecutive days, but for the most part I go out about 3-4 days a week alternating days. Even if we don’t necessarily feel fatigued, our muscles do get worn down and need the recovery time.
Finding the right time Run at a time that’s best for you. You’ll also find that even when you don’t think you have the time, make the time. Not only do you want to exercise for your health, you also want it to be (come) a pleasurable time for you to get out, lose the day and unwind. So make the time, go when you can…when you can be the least worry-free. 😉
Read and research Alot of my outside motivation comes from reading about running. I like to learn as much as I can about it so I can be the best I can be at it. I like to read other runner’s blogs (you’ll find several of my favorites on the sidebar), as well as running/exercise sites such as Active.com or Runner’s World. Read and learn techniques; get inspired from other people. Find others with the like interest and join in the comradery to keep you motivated.
Sign up for a 5K Yes, you read that right. You can do it. Give yourself something to work for and something to look forward to. I repeat, you can do it. Just enter your zip code or city into Active.com and you’ll find all sorts of events in your area. Find one that will suit you. For My First 5K, I chose one close to home, low key, with not many entries….just what I needed for my inaugural race. Running my first race was intimidating enough; I couldn’t imagine running it along side hundreds, if not thousands of other runners.
Log your miles Since the first day I set out walking on October 17, 2010, I’ve tracked my miles. I started out using different iPhone apps (Nike+GPS and RunKeeper), but now I use the Garmin Forerunner 305. I then enter that info into a log on the dailymile.com to keep a record of all of my runs and walks. I love looking at these stats!
No more excuses Get out there; find what inspires you and just do it. Don’t get discouraged.
Don’t consider how much further you have to go, but look behind you and see how far you’ve come….and just keep going.
I am loving your blog. I have been walking/trying to run since June. I have made great improvements, but I don’t feel like I am progressing enough. I started out trying to do couch to 5k, but I couldn’t even do the first 60 seconds. Once. So I did 30 seconds, and did another the next day. Now I am a proud 45 second interval, doing six intervals, and walking the rest of a 1.25 mile. I am having trouble with hip bursitis, but I have found a treatment – ice and stretches. So that isn’t hindering the running. The hinderence is that I can’t breathe or my leg muscles hurt so badly that I have to stop afte 45 seconds.
I guess my metabolism is zero. I have been on under 1400 calories and exercised at least 4 times a week since June 19, and I have only lost 12 lbs total. First 10 were easy, and the last 2 have been 1 lb a week. It is frustrating.
My morning routine is to either drink a large fresh fruit juice that I juice, or eat fruit and eat a homemade granola bar. I am gluten intolerant, so I know what goes in it. Then I walk/run, then I come home and stretch and do hip strengthening exercise, crunches, weights and such. Then I ice my hips for about an hour. That is funny looking, me walking around with a huge acewrap around my fanny with 2 gel packs on my hips. But it is working.
Do you have any ideas to help me increase my run times? When I make it to 60 second intervals, I can do the couch to 5k. I have already signed up for the jingle bell run in December. It is for the Arthritis foundation in honor of my kids. It is a 5K.
I’m so glad you are enjoying my blog! As far as your questions, I would first get medically cleared for an increase in strenuous activity especially with the difficulty in breathing, as well as the bursitis…..just to make sure there’s no underlying asthma or other increase of risk of further injury.
Secondly, a 12 pound weight loss is great and it’s perfectly normal to begin tapering down to losing weight slower than you may have started out at. A 1 pound/week is really a good place to be so don’t be discouraged.
You definitely need to consider your metabolism. And even though you’re staying at 1400 calories, consider the types of food you’re eating. It’s important to be eating the right kind of foods that help boost metabolism, so research that to make sure you’re on track with that. I typically eat 5-6 times daily instead of the 3 larger meals we are accustomed to eating (while still staying within my calories).
Lastly, simply stay with it. You know you’re body better than anyone so you know you’re own limits, but try pushing it by inches (or seconds) if necessary to get to where you want to be. Also remember there is no deadline so just keep at it. Con’t to build your endurance with other forms of exercise on alternate days. Use workout videos, the gym, etc. to increase build tolerance and endurance so you’ll have a better ability to run longer even if it’s adding 5 seconds at a time. 🙂
I hope this helps! Go you for signing up for the 5K!