Five Ways To Start Running

It’s the most wonderful time of the year: SPRING! Everything is coming back to life- the grass, the trees, the flowers, and ME. When the warmer weather hits, I am always outside and I LOVE outdoor workouts. There are a few hills that I frequent and I do sprints up them, and I have my favorite open patch of grass in the neighborhood next to ours where I do walking lunges until I have to crawl back home. I’m always finding a creative way to exercise outside in the spring and summer.

For me personally, nothing beats a good run in the heat of the day. There’s something about getting sweaty and tan all at the same time that makes my SOUL happy. Running makes my brain work. I’m getting lost in the moment as I’m writing, because I am picturing myself running through my neighborhood to the beat of a Britney song, and I can smell the fresh cut grass, and I can taste the little bugs that you inevitably choke on as a runner. Mmmmm.

I get asked a lot, “How do I START running?”

I think that’s a great question because it is easy to get discouraged when you think you’ve been running for 30 minutes, and you look at your watch and it’s only been THREE minutes. So I have put together a list of Five Ways to Start Running. This is all from my own head and my own personal way of training and getting back into running shape. If any of this is scientific, it’s just by chance.

ONE: Don’t run with a watch. Cover up the Time Display if you’re using a treadmill.

The number one rule about fitness is to listen to your body. Do just THAT when you begin running. Jog until you’re uncomfortable and then slow to a walk. Once you’ve caught your breath, start jogging again. Don’t feel bad for walking. At the beginning, it doesn’t matter how long you run, it just matters THAT YOU RAN. Pretty soon, your running intervals will get longer and your walking intervals will get shorter. Build your confidence first, worry about your time later.

TWO: Incorporate Intervals and Sprints

An “interval” is a burst of energy, whether it’s a sprint or just a faster jog. Hold an interval pace for about 10 seconds, and then return to your comfortable pace. Build your interval over time, so that you’re at a fast, somewhat uncomfortable pace for 20 seconds, then 30 seconds, and so on. Intervals keep your heart rate in that “magical” “fat burning zone” that magazines talk about but never thoroughly explain in un-scientific English.

THREE: Hills Are Your Friends

Not only do hills make your booty look mighty fine, running them increases your leg strength, and elevates your heart rate to create stamina. Hills are another way to increase the duration of your running time and quicken your pace. Find the steepest one you can. If you’re using a treadmill, bump the incline up to somewhere around 7 and hold it there for about 10 seconds. Then build your incline just like you built your interval. Before I forget: running at a Zero incline on a treadmill has been shown to mimic running downhill. So always turn the incline to at least one or two for proper alignment. Your hips and knees will thank you.

FOUR: Cross Train

That’s a fancy term for “Do Other Things Also”. Incorporate weight lifting about 3 times a week. Take a spin class once a week. Ride a bike. Do Zumba. Anything that you like to do, do it! Fitness is about being well rounded. Anything that increases your heart rate for an extended period of time is going to create stamina for you as a runner.

FIVE: Warm Up and Cool Down

Maybe this should have been number one. An improper warm up and cool down could lead to injury. Your warm up should consist of 5-10 minutes of walking or elliptical or stairmaster; anything to put a little pink on your cheeks. After your run is when it’s time to stretch. You can stretch before a run, but be sure not to over-do it. When you’re stretching, hold your stretches for a good amount of time. Remember: “Low Load, Long Duration”. Hold your stretch until you feel “used to it” and then go a little deeper. Take deep breaths, and blow them out. Yoga is an important aspect of a runner’s training, so take a yoga class if you can. You’ll love it.

I hope you enjoyed my tips! I’d love to answer any questions or comments!

Take Care of Yourself,

Desiree, HPK