I miss running.. a lot. I miss how it set the tone for my day or turned my day around. I miss how it got me outside, cleared my head, allowed me to wear cute workout clothes. I miss how it gave me something to strive for, to push myself, to discover what I’m made of. But alas, still no improvement with the hip.. so instead I’ll just write about running..
I’ve been meaning to put my thoughts into a post like this for a while. There are so many things I wish I’d known when I first started running.. these lessons would have saved me a lot of injuries and frustration (like now).
1. Start slow. Keep your mileage low and allow for plenty of rest days (even when you think you don’t need it). Don’t compare yourself to other runners (especially bloggers), you don’t know how long they’ve been running and everyone’s body can handle different paces/distances.
2. Mix up your running surfaces. This helps prevent injury as pavement and other hard surfaces are tough on your body day after day. Alternatives: treadmill, trails, turf field, dirt paths, etc.
3. Sign up for a 5K race to stay motivated. Having a goal keeps your going through the hard runs, early mornings, and soreness. It makes it less tempting to give up because you are signed up for a race that you most likely paid an entry fee for.
4. Get the proper shoes for your feet. Running in the right shoes is so important. This is the one thing I wish I had known five years ago when I first started running seriously, it would have prevented a couple years of chronic shinsplints.
5. Warm-up, cool-down, stretch, and foam roll. Ah, the things we runners love to skip when we’re in a rush. But when we’re injured, we’re kicking ourselves for not paying more attention to it. A foam roller is a “poor persons massage” and I highly recommend investing in one.
6. Read. There is so much free information out there to help you get started with running. Some of my favorites include: Runner’s World, Women’s Running, Active.com, and of course other bloggers (for example, Sisters Running the Kitchen and Healthy Tipping Point)
If you’re an experienced runner, what’s something you wish you had known when you first started? If you’re a beginner, where do you feel like you need more support?
{ 8 comments… read them below or add one }
For some reason, an old tip came to mind. This tip is so old, that I don’t really realize that I do it anymore, and it may not be the conventional wisdom anymore. But here it is:
-Focus solely on breathing out. Exhale, and build your own rhythm to your footsteps. This way, you can avoid cramps or ‘stitches’. Inhaling will come anyways, don’t worry – you won’t suffocate!
That’s such a great tip! I focus on my breathing and alignment a ton too, I do it so intuitively now that I don’t even think about it! Thanks for sharing : )
LOVE that you called a foam roller a poor person’s massage. I have a thera-roll I got from marathon sports and even though it was expensive, it was so worth it! Good tips!
I still don’t miss running! I think about it sometimes, but I haven’t had the urge to run out the door…maybe when it’s not so dark out after work I will want to….
I think I miss running so much because I can’t do it. You know how it goes, you always want what you can’t have : )
Honestly — good shoes (invest! running shoes should cost around $100, so don’t skimp! injury will be more likely and you’ll probably end up buying better shoes anyway) and properly stretching (do it like it’s your job!!) are the two things that I wish I’d known before I started. I would have avoided a TONNE of pain, for sure.
Sorry to hear about your hip, Caroline!! I was hoping it might be getting better. Rehab for it will be SO worth it if you’ll be back running for a long time once it’s better, though. Sending healing thoughts!!
Great post full of great advice. I didn’t know any runners and didn’t have a blog when I started running so I had to figure things out on my own. So a post like this would have been helpful. Luckily I knew to go to a running store for shoes – that really helped. Here is what i would have liked to have known:
1. Buy a foam roller.
2. Figure out hydration. I was feeling nauseated all the time when I was training for my marathon and the guy I was dating at the time told me to have gatorade or something that replaces electrolytes if I ran for longer than an hour. I know not everyone follows this but it really helped me.
3. Use body glide if you are chafing! I didn’t even know that I was chafing, as I’d never chafed before. But now I know to apply it to my inner thighs and along my bra line.
I wish I had learned to listen to my body. I was so stubborn and pushed through so much and like you it meant I had to take a lot of time off running. I missed two months and then had a lot of very slow recovery time. I am still not 100%, but I am listening to my body more now.
The right shoes make a world of difference! Great tips!