I grew up in a family of runners; I was the black sheep. I’d stand on the sidelines of races, cheering on my mom or sister with big encouraging posters, and watching as thousands of humans sprinted, jogged, and crawled across the finish line. I thought they were insane.
“Runners high” felt like a myth; there could be no ‘high’ in forcibly propelling your body miles upon miles through pain and blisters. But as my adult life became increasingly busy (and expensive), I found myself seeking exercise that I could engage in anytime, anywhere, and for free. So I bought a copy of Born to Run by Christopher McDougall for inspiration, and signed up for a half-marathon with friends.
As to be expected, at first it was awful. It felt unnatural, and even half a mile on the treadmill was difficult to push through. I don’t have the stereotypical build of a runner, and I felt the weight of every extra pound on my body as I moved. But slowly, things got better; I started to notice the mistakes I was making, and self-correct. My body started yearning for runs, feeling restless if I took more than a few days off. I improved pacing and hydration. I’ll never forget my first ten-mile run; I had only planned to run 6 or 7, but I felt so good, I didn’t want to stop. And when I crossed the finish line at my first half-marathon, that “runners high” was so intense, I signed up to do another one 8 days later.
While running might not start a lifelong love-affair for you as it did for me, my experience has led me to firmly believe that anyone is capable of running. It can be intimidating to get started, so here are 7 tips!
1. Start Simple
When we set unrealistic expectations for ourselves and can’t meet them, we tend to get discouraged and stop. DON’T do this! The most important thing is to get moving. Don’t worry about distance or time, or comparing yourself to anyone else. We all have to start somewhere, and you should celebrate and appreciate yourself for showing up and putting on those running shoes.
It was so hard to run 90 seconds just 7 months ago. Then I got up to 15 minutes…now I can train for 9-13 miles! That’s huge!
-Taralyn A., lost 55lbs
2. Pace Yourself
My relationship with running completely changed when I stopped trying to run fast. I mean ‘fast’ as it relates to your comfort level; I’m a super slow runner, so my threshold for ‘too fast’ may be different than yours, and that’s okay! Rather than starting strong and burning out after a few minutes, go slow and allow yourself to find a rhythm that feels comfortable. You may be rolling your eyes at the notion that running can feel ‘comfortable,’ but I promise; it just takes some practice! Play around with the settings on the treadmill, or better yet – run outside and let yourself fall into a natural cadence.
3. Bring the Kids!
If what’s holding you back is the excuse of a busy life with little ones, never fear! It is so easy to integrate children into your run. I have fond memories of my mother pushing several kids in a stroller while she ran (often resulting in naps – yay!), while the older kids rode bikes (a perfect way to burn off energy) alongside her. Not only will this ensure that you get your run in, but it also will help to set an awesome example for your children and instill in them a love of an active lifestyle.
4. Ditch the Treadmill
If you’ve only ever run on a treadmill, I can completely understand why you may hate running. But I’ve got a secret for you – running outside is NOTHING like running on a treadmill. Not only does running outdoors allow your body to settle into a more natural pace, but even more importantly, it provides you with more interesting visual stimuli than a digital screen. Whether it’s on a trail through a state park nearby or just a few blocks around your neighborhood, try to design a route that allows you to explore. You may be surprised what new things you notice when you’re running through an area rather than driving it.
5. Select a Soundtrack
Get yourself a great playlist to run to! Having something fun and motivating to listen to can really impact the running experience. Luckily, Spotify has many curated playlists specifically for running and working out. Or, if you’re a weirdo like me, try podcasts! It sounds strange, but listening to interesting stories while running may just distract you enough that you stop focusing on how challenging the run feels. There’s nothing better than looking down at your tracker and realizing that a whole mile went by without realizing it!
6. Find Support
A 2017 report by the Sports & Fitness Industry Association estimates there are more than 47 million self-identified runners and joggers in the United States. So you are absolutely NOT alone! Find support in the running community in whatever way feels right for you; that may be as simple as finding a friend and sharing your runs with them on an app like Map My Run in order to motivate each other. Another great resource is local running clubs; a simple Google or Meetup search of your area will show a plethora of options. Your local running store likely can refer you to one, and perhaps most fun – many breweries have their own weekly running groups! I know that I always run faster with the promise of a beer at the end. 🙂
7. Utilize resources
Given how many people run, it should come as no surprise that endless resources exist for those at all stages of the jogging journey. If you need a little more guidance, check out websites like Couch to 5K or publications such as Runners World. Such sources can help you with everything from picking out good running shoes to creating an appropriate training plan.
I would wake up early in the morning, put on my sneakers, and get outside…and it started really hard. That first time you get back into exercise is really hard, and you feel really deflated those first few times you get out. But you set goals for yourself, you say, “Today I ran a mile in 11 minutes, tomorrow I’m going to do it in 10:30.” By the time I finished my HealthyWage challenge, I was running three 5ks a week in the mornings, and really enjoying that time of exercise – my body really needed that healing.
Carter S., lost 52lbs
If you’re running to lose weight like Carter, check out the HealthyWager. It’s an individual weight loss challenge customized to you! You pick your weight loss goal, the timeframe you want to lose it in, and prize (up to $10,000)! Ready to get started? Enter your information in the HealthyWage Prize Calculator to find out how much you can win! And if you’re in need of some cute running clothes to get started, check out the Keep Going Runners Short with high performance stretch fabric and pockets to keep your phone and keys handy on a long jog, now available with cashback on every purchase at the HW Store!
