Beginning Running Tips

I am so excited to see that some friends have decided to start running.  I know that when I first started, I was completely clueless and had a loooong learning curve about some things.  It can't be that difficult since it's just like really fast walking, right?  In an effort to make your start a little less clumsy than mine, I thought a post with tips might be helpful.  I have only been running about one year, so I would LOVE some more tips from friends who run and, especially, those who have been at it longer than me.

I think the biggest thing to consider is safety.  These tips are applicable to any outdoor exercise, not just running.

• Wear sunscreen.  Obvious, maybe but I thought I wasn't getting much exposure since I often run right around sunrise.  My tan lines at the end of last summer proved otherwise.  If you are trying to get some Vitamin D, leave arms bare but ALWAYS have an SPF on your face, ears and hands (most common places to get skin cancer).  I like to use Lubriderm lotion with SPF15.  It's very light feeling, protects very well, and since I use it daily as a moisturizer, I don't have to specifically remember to put on sunscreen.  Younger friends, don't let your age trick you into feeling immune.  I had precancerous spots removed from my face in my early 30s and my hubby had an actual cancerous spot removed in his mid-30s. 
• Tell someone what your route will be and about how long you expect to be gone.  It's also helpful to use the same route or just a few that are favorites.  If you haven't seen recent news reports, ANYTHING can happen, even to very fit people. Micah True was an ultra runner who disappeared on a routine run.  He didn't tell anyone specifically where he would be going and it took four days to find his body after he didn't return.  An extreme case maybe but consider this:  I have a dear friend who has exercised their entire life.  This person is the picture of fitness.  When they were in their early 30s, they were out on a routine run and experienced a mini-stroke. They were completely disoriented and belligerent.  Thankfully, they were not running alone and made it safely to a friend's house where they were able to call for help.  Which brings us to my next tip:
• Carry a cell phone.  Possibly another obvious one but many people don't like to carry anything with them when they exercise.  I have a very small fanny pack that I use to carry my phone, house key and/or car buttons.  I don't notice it at all.  I don't have to worry about anything bouncing out of a pocket and every so often I get to cinch down the fanny pack more and see how much waist I've lost!  The other plus of having a phone along:  One day while running in a neighboring subdivision, I missed my turn and got REALLY lost.  This place was a maze.  I was able to call my husband, who jumped online, and directed me out of there.  One more thing is that I cannot count how many times I have been charged by off-leash dogs (Seriously, people?!).  If I am ever actually bitten, the cell phone will probably be all that gets me home.  
• Carry some type of ID that includes medical information.  The above mentioned fanny pack that I use has a little ID tag attached to it that has room to write a name, address, phone number, emergency contact and medical information on the back.  This could be lifesaving, especially if a chronic condition is involved.  
• LOOK for cars at intersections and driveway entrances.  Keep the volume down on headphones so you can listen, as well.  Electric/hybrid cars and scooters can be VERY quiet.  
• Workout with a buddy  (See above safety story about my friend) I have only run with someone else a handful of times. The times that I did, I ran further than I was typically able to do at that point and the time flew.  It is also good for helping you keep the pace where it should be so you are not too out of breath to talk to one another.  If you aren't able to talk, the exercise has become anaerobic and won't be as effective.  A workout buddy doesn't have to have just two legs.  Bring your dog or borrow a neighbor's.  The dog could probably use the exercise, too.  This is on my wish list for the next running "equipment" I want.  Breeds of dogs to run with article
• Don't run/walk alone after dark.  This may seem obvious, as well, but many people only have time to workout in the evening or very early in the morning.  I don't think this is a tip that's only relevant for city dwellers, either.  Random crime happens in small towns/out in the county, too.  If you have no other choice, be sure to wear bright, reflective clothing and bring the biggest dog.

  General Tips:

• Should I eat before exercising?  Yes, it is a good idea to eat something 30-45 min. (up to two hours) before you exercise.  Pairing a protein and carb is especially good (such as a banana and string cheese or a hard boiled egg and an apple).  I am not fabulous at explaining why it's important but it comes down to making the calorie burn more effective and elongating the after workout burn by giving your body something immediately available from which to get energy and getting it already up and running on burning before you start.  (Jillian Michaels explains this multiple times, and much better than me, in various podcasts-link in right hand column)  It will also keep your blood sugar from dropping too low during the workout causing you to become sluggish and shaky.  WHAT you eat is personal preference but I have found that I have to avoid animal proteins like eggs and meat pre-workout.  It just doesn't sit well in my stomach.  Eating a large amount is also a bad idea. 
• What should I drink?  The obvious answer is water.  Lots of it.  The hour after a workout is the crucial time to hydrate.  Water pre-workout is also important, especially if you workout in the morning.  Drinking a full glass of water as soon as you wake up will help with the dehydration your body is going through after not hydrating all night.  Caffeine in moderation is also helpful pre-workout.  Jillian Michaels recommends up to 180 mg of caffeine per day to enhance performance.  If you aren't a coffee or tea drinker, there are caffeine supplements available in pill form.  I have really noticed a difference in my ability to sustain a run, that is not psychological, when I don't have coffee.  Unless you are running/biking extreme distances, it is probably not necessary to drink any type of electrolyte replacement.  You definitely want to avoid Gatorade type drinks that are loaded with sugar.  A good alternative is coconut water because it is sugar free, organic and actually good for you.  
• Should I bring water when I exercise?  This is a personal preference issue.  If you are running more than about an hour, it's probably a good idea to bring some.  I DON'T because I am rarely gone long enough to really NEED it (though I drink plenty before going). It also gives me stomach cramps to drink water during exercise and every single drop that I drink immediately multiplies tenfold in my bladder, creating a whole other problem.  If you do need/want to pack water, a fanny pack or belt that has pouches for water bottles is a good idea.  Besides, the added weight you're carrying will burn more calories, right?
• Warm up and cool down  Each run should begin with a five minute brisk walk to warm up and end with a five minute brisk walk to cool down, followed by stretching.  
• Should I stretch?  Yes, stretch AFTER a workout.  Most research agrees that stretching before a workout is unnecessary and potentially harmful.  I started out stretching before AND after.  Once I did a little homework on the subject, I stopped stretching before and noticed no adverse effects.    
• GO before you go  For some reason, exercise seems to get ALL body fluids moving (fight or flight reaction?).  So make sure you visit the bathroom before heading out.  Honestly, I probably visit there four or five times before just to be sure.  It's also a good idea to have a public restroom or appropriate bush along the route just in case.  
• Strategically place a kleenex  This is a TMI tip.  Sports bras are designed to hold everything very tightly and together.  This can create a real problem with (acne) breakouts.  To combat this, I have found it to be extremely helpful to fold up a kleenex and stuff it in my cleavage.  The benefits are twofold:  It absorbs the sweat that accumulates there to prevent breakouts and when I am finishing up a run and my nose starts running like crazy (see above tip about ALL body fluids moving), I have a kleenex handy to take care of business.  Voila!
• Should I buy special clothing/gear?  You can easily spend $100+ on running shoes but if you're just getting started, why would you?  Honestly, I have bought all three pair of my running shoes at Kohls (30% off!).  Some people would tell you that you should go into a specialty store and have your gait evaluated and be properly fitted.  I don't think I run enough to go to that extreme and I have not had a single injury since I began running.  What about those barefoot toe shoes?  I have never tried them and everything that I have heard about them says no.  There is a small article in O Magazine this month on them that weighs both sides (May 2012, page 146).  To each their own.  What about a special sports bra?  Again, I have just bought cheapies at Wal-Mart and Kohls and, trust me, I have PLENTY to keep contained.  Try them on and bounce around the dressing room a bit.  It won't take much for you to decide whether it will do the trick or not.  An aside:  The "girls" will probably ache at first.  No worse than PMS and should subside after a day or so (until you go again!).  This gets better with time.  It's just a whole lot of gravity affecting a whole lot of tissue.  Should I buy special pants/shirts/jackets?  98% of my exercise gear (bras excepted) has come from Goodwill.  I have been changing sizes too frequently to make it worthwhile to invest in clothing.  I look for shorts that are more snug because you don't want to be constantly pulling them down from creeping up in various places.  I especially like athletic capris because they can be worn in many different weather conditions and as everyday clothing.  A drawstring is helpful to keep from having to constantly pull them up.  Shirts with varying lengths of sleeves are good, especially when layering (tanks, short sleeves and long sleeves).  I prefer a high cotton content for its breathability.  I do have a few long sleeved shirts that are not cotton and they are like a sauna.  I don't like them a whole lot and reserve them for really cold days.  A zippered jacket is helpful for varied degrees of layering.  It can be unzipped a little bit, a lot or all the way depending on how much air you need.  
• Don't buy fancy, expensive headphones  I have gone through about 4 pair of headphones in the last year.  Unfortunately, one pair was expensive and belonged to my husband.  Oops!  Stuff happens.  The wires get stretched out, they just quit working or, most nasty of all:  when you exercise and your body heats up, your ear wax melts and runs into the headphones causing them to clog up and stop working.  Sorry, hubby!  If you do use them, KEEP THE VOLUME MODERATE!  It really can cause hearing loss but you also need to be able to hear traffic and other people who are passing you (or charging dogs!).  
• If you are trying to lose weight  You should know that running builds a lot of muscle while burning a lot of fat so you may not see the scale budge much at times, especially if you are increasing the frequency or distance of your runs.  This is why it's important to track measurements along with weight so you will still see the progress you are making even if the pounds aren't showing it.  Intense exercise can also make you REALLY hungry.  Be careful about satisfying that increased need with high quality foods.  I made the mistake of thinking that running would make the weight "melt" off.  Because of the muscle building and the increased appetite, that hasn't been the case.  But I have been very happy with the muscle tone it has given me, as well as an overall "strong" feeling.  It's definitely worth it.  
• How often is enough?  I think this is another personal preference thing.  You have to find what works for you.  This is what I currently do in a typical week:  Sunday Run long distance and do an arm, leg or ab routine.  Right now that's 5.5 miles (and increasing incrementally) because I'm getting ready for a 10K.  Monday Run shorter "maintenance" distance of 3 miles and an arm, leg or ab routine.  Tuesday Elliptical for 45 min. and an arm, leg or ab routine.  Wednesday Run "maintenance" distance and arm, leg or ab routine.  Thursday Yoga DVD at night if my injured shoulder can handle it.  If not, it's a day OFF.  Friday  Elliptical for 45 min. and an arm, leg or ab routine.  Saturday OFF  My arm, leg and ab routine just rotate so they happen on a different day each time.  I try not to run two days in a row because my joints talk to me if I do too much. Though I have found that I can do Sunday and Monday consecutively if one of them is a much shorter run.  The long distances do get to my lower back and sometimes my hips and knees a bit.  This is a lot of activity and possibly much more than is necessary for most people, even trying to lose weight; but remember the pizza, beer and chocolate.   This is what I have to do to balance it and even stay ahead of it.    

Now, how do you actually get started running? 

I started running somewhat by accident.  WW was having a 5K challenge where you could earn a little charm for completing it.  Most people were walking and, since I could already walk that distance, I thought I'd give running it a try.  This was to be a ONE TIME deal.  Period.  Well, you know how that turned out!  They included a plan for working up to that distance for walkers and runners.  The plan was suspiciously similar to Couch to 5K, which is a great starting place for everyone. (Those little blue  words are a link to the actual plan!  Just click on it.)  The single biggest mistake that I made when starting to run was going too fast.  I thought that run = sprint.  By the time I was supposed to be running steady for 10 minutes, I was totally DYING and this plan wanted me to work up to 30 minutes!  There was no way.  I was burning out FAST.  My perception of running for fun being like a stint in a mental hospital as a spa getaway was quickly solidifying.  So I stepped back a bit and did some research online.  This is where I found out that running = JOGGING and sprint = sprint.  The proper speed is the one where you can still carry on a conversation while running.  If you can't talk, you're going too fast and need to slow down.  The proper speed truly is just faster than a quick walk.  That is maintainable.  If you are at all interested, do check out  Couch to 5K.  It is a great plan that really eases you into it.  It begins with walking for 5 min/jogging for 2 min and SLOWLY builds from there to a 5K (3.11 miles) over a nine week period.  Signing up for a race will keep you motivated and they are happening all over the place year round.  (A "Turkey Trot" is a 5K run on Thanksgiving morning!)  As a side note, it took about a year for me to get the whole "runner's high" thing.  I thought it was a bunch of hooey.  Now I know.  Good luck and happy running!  

I have added some helpful links in the sidebar to the right. ----->   I will try to add to it, so check back. **Notice Jillian Michaels' podcast link!**

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