On my long run last weekend, I found myself running back on my heals which we all know is not necessarily the best form. That thought evolved into
“I wonder how many other runners are running like this?”
“I wonder how many of these runners are newbies?”
“If any of these rookie runners stopped me and asked for my advice, what would I tell them about getting into running?”
Yep, that’s how my mind works during long runs, I just run through a bunch of random thoughts. I wish I could easily get to a voice recording function on my phone. I seem to have great ideas when I’m running but can’t remember them afterwards. DANG YOU BLOOD FLOW!
I actually have been putting a lot of thought into this over the past couple days and I’ve come up with my list:
1. Take it slow – No one is a marathoner out of the gate. It takes time. When you go out for your first run, set a realistic expectation that it might only be a mile or so.
2. Leave the Watch at Home – Your first run should be all about the experience and learning to listen to your body. Seasoned runners do this a lot. I call it “Naked Running”. I leave all my techno-gadgets at home and just go. You really learn to pay attention to your breathing, your form, and your surroundings. You’d be surprised what you learn. I know, it’s scary to think you’re going it alone but sometimes that alone time is good. Especially if you’re a mom or dad, that might be the only peace and quiet you get all day.
3. Running Shouldn’t Cost an Arm and a Leg – The only thing that I suggest spending some money on in the beginning is a good pair of shoes. Those might cost anywhere from $50 to $100 but having a good pair will make the run comfortable. The last think you want to be doing is worrying about your shoes. My favorites right now are Asics Gel Nimbus. They are great for me but I would suggest finding a running store and getting some advice.
4. Find Your Support System – I’m not talking about a good sports bra but I imagine that’s probably a good thing to invest in too. What I’m talking about is making sure that you surround yourself with people that get your goals and can support it. The quickest way to give up on a goal is to hang around with a nay-sayer. Seriously, social media is great for providing support (Twitter, Pinterest, Facebook). Runners are out there and we’re ready to support. More importantly though, make sure you tell your friends and family. They can be your harshest critique or your best support. My family doesn’t run, they think I’m crazy but they support me and that’s the way I like it.
5. Form Isn’t Everything but a Little Form Helps – I’m not an expert but I know there are a few things that you should try to keep in mind when you’re running along.
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As often as possible, try to breathe through your nose
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Relax your upper body – If you’re shrugging your shoulders, you’re probably not using your arms to help you generate forward momentum.
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Do not allow your heal to strike the ground – this was the problem that started it all for me last weekend. Doing this is a result of being lazy and can prevent you from pushing off your foot adequately.
Think you want to take this advice and now go train for something? How about a 5k? Here’s a plan that will help you get there. 5k Training Plan
So hopefully, that will help you get moving and stay moving. Remember running is supposed to help you not hurt you. Take your time and enjoy it!!
Definitely great tips! I think #2 is SO important, but often overlooked.
Thanks. I think number 2 is important for all of us.
dude, not landing on my heels is sooo hard for me! i really try to focus on it, but it’s hard. a long time ago i saw this dude out running who looked like he was running on his tippy toes… i pointed him out to sam & was like, that’s so weird, why is he running like that?? and sam was all, seriously? that’s like perfect form. then i learned all about how you’re not supposed to land on your heels & was blown away. still can’t do it.
This comment made me laugh out loud. I could almost visualize you sitting there thinking about your running form and the conversation with your hubby. Too Funny! Staying off your heels is hard. I have to constantly remind myself on long runs to stop heel striking. 🙂
Good tips!! I STILL have problems with heel striking and I’ve been running for years! That is probably the source of my injury problems!
Thanks! I think the heal issue will always haunt me. Hey I say you applied for HTC. Great Application! I sent mine in last week too! It probably wasn’t crazy enough but we’ll see. It would be so much fun to run with other fun seekers!!
Running moms are taking over! You go, girl! 🙂 I just had my first child (daughter!) eight weeks ago, and I’m trying to get back into my regular routine. It’s so inspiring to see moms like you out there keeping it up and giving great advice! I had problems with staying fit during my pregnancy (mostly due to lack of energy), but your tips will make it a whole lot easier the next time around! Thanks!
great article there. do you have any recommendations for running tips for people with flat feet ? thanks..