Starting running can be daunting.. heck with all the fancy gear it’s easy to get lost in what should be the simplest sport. Here at the Running Well Store we strive to be a resource for runners, no matter what your experience is. If you’re new to running, getting back into it, or just have some questions we hope this can help!

How can I start?

Taking that dreadful step is the hardest thing runners do, especially when you’re a beginner or getting back into running. Start small by setting small goals and by not going too far too soon. If 3 miles is a lot for you try 1 or 2. Take your time and gradually build up your mileage. Try starting no more than 10 miles your first week and allow yourself a couple days off. The 10% rule is the general consensus when increasing weekly mileage. This states that to help prevent injury you should only increase your mileage by 10% each week. Now this doesn’t mean you have to keep continuing your mileage, allow time for rest and feel free to dip down mileage on weeks you need extra recovery. Most people favor 20-50 miles per week when training, but my best advice is for you to play around what feels best for you. If you were to survey professional runners i bet you’d find their mileage ranges from 30-120 miles per week, that goes just to show how unique each person is. It’s a common misconception that you have to give running 100% effort at all times, in fact you rarely should be going all out when running. Recovery Runs are an integral part of training to help increase endurance, muscle repair, and performance. Think of a lifter, they dedicate days for legs, arms, core, etc. to stay fresh and recover. Active recovery or low intensity exercise following a high intensity day is proven to accelerate recovery, reduce soreness, and minimize the risk of injury. Try integrating a training plan to help guide you as you start your running journey.

Technique

Before we talk about running we should talk about what to do before you run! Warming up is key in injury prevention and maximizing your efficiency. Dynamic stretches such as lunges, but kicks, and high knees can help get your blood flowing and muscles primed to run. When you do start running there is a lot of debate whether you should heel, midfoot, or forefoot strike but there is no correct answer! While there is no direct causation to injury from footstrike, midfoot is the most efficient. That being said, if you were to watch the World Championships, you would find a wide variety of foot strikes from athletes, so find what works best for you. What is very important is your form. When running try to be light on your feet, driving your knee roughly to hip height, while following through with your foot. Focusing on cadence for 180 can help beginning runners reduce injury. Cadence is the number of steps per minute, which affects your time under pressure. The lower your cadence the longer your foot stays on the ground which means more impact that can lead to a higher risk of injury. If you’re someone who struggles with cadence issues (shin splints are a common tell tale) try running with a metronome at 180bpm. Your strides more than likely will be shorter, but your legs should feel fresher in the long run. When you’re finished running, cooling down can be just as important as warming up. Walking, stretching, and foam rolling will help your body get into a recovery state and expedite the healing process. There’s many great tools such as a runner’s stick, foam rollers, or massage guns to help with recovery, so find one that works best for you (for me it’s all 3) and your body will thank you later.

What if I can’t run without stopping?

It’s okay to take breaks while running! Alternating between walking and running can be very helpful! And if you are alternating try slowly building up your running time. i.e. Start 2 minutes running/one minute walking or if 4 minutes of walking is and 2 minutes of running is better, that’s alright! It’s all about getting out the door. And when you do run remember, it shouldn’t be an all out effort. It is very easy to fall into the trap of running hard every time you run, after all you want to feel like you’re working out. A good way to gauge your effort is heart rate.Typically you want to stay between 120-150 when training. Just remember you’re allowed to take breaks and to take things at your own pace.

 

 

Should Running Be Painful?

Running shouldn’t be painful! While you may feel the burn when doing an intense workout you shouldn’t feel pain while running. (post run soreness is another thing) If you are experiencing pain while running do not push! Some easy fixes may be your shoe and recovery. If you’re experiencing chronic pain you believe to be more serious, seek a professional. There are a lot of PTs who specialize in seeing runners that would love to help.

 

 

 

How do I know I’m doing it right?

This is a tough question that run specialty workers often get and it varies by person. The most general answer is progress. Do you feel like each run is getting easier? Or at least the majority. It’s okay to have off days, and if you’re someone who feels that they struggle with structure, find a plan. Even if you’re not training for a race, following a training plan can help keep you more accountable and help you gradually build your endurance. Couch to 5k plans are typically the most accessible and can be found online. Or if you own a smartwatch, such as a Garmin , you may have access to a run coach built into your watch! Consistency is key and  

Do I need special gear?

No, but a good pair of running shoes do make a difference! Running shoes are an integral part of the running experience for many reasons. Many shoes are made for specific gaits and strides i.e. if your arches fall in when you run and you have ankle and/or knee pain you may need a stability shoe. Going to your local running store *cough* *cough* The Running Well Store can be of great assistance. The staff is trained to provide a gait analysis which helps determine which type of shoe is right for you, and will provide you with options to find what your underfoot preference is. Brands such as Hoka, Brooks, and On are often recommended to new runners, but it’s always nice to get fitted to help assure you are wearing the right shoe within those brands. In addition, you may find a shoe that feels better, after all everyone’s feet are made differently.

 

Accountability tips 

 

Staying consistent is one of the most difficult things when starting to run. Building a routine is key, make sure that you are dedicating and setting aside time to get out is crucial. Build your run into your schedule that best fits your availability. If you’re a morning person, why not run in the morning. And no reason for night owls to force themselves to wake up at the crack of dawn. If you’re someone who struggles to get out the door, find a buddy! Having someone to run with doesn’t just help you get out the door but is a great way to spend quality time with someone. Group Runs are also a great way to stay consistent! Most group runs will meet once a week or in The Running Well Store’s case, once a month (keep an eye out in Instagram for ours) and they’re a great place for beginner runners. Most will run around a 5k distance and have paces of all kinds. They’re also a great way to meet runners and find more about your local running community. 

 

How do I become a “runner”

 

The elusive runner title.. Do you get it after you run a marathon? Maybe when you win your first 5k? Or how about if you were a former track or cross country athlete? If you answered all and none of the above, congrats! To be categorized as a runner all you have to do is run! No matter what your running background is, weekly mileage, and speed as long as you run you’re a runner! And don’t let those skinny boys in short shorts scare you, a runner has no look. Why, you could be reading this right now and be right next to a runner and you wouldn’t even know it! (well you probably would because we love talking about it)

 

Conclusion

 

Beginning runners, don’t fear we hope this can aid you  in your running journey. If you have any questions on your training whether it’s shoes, fuel, recovery, or just looking for new running routes stop by any of our 4 locations and a Guru will gladly be of assistance.Just remember to take it at your own pace, and the most important part is that you’re getting out there!

About TRWS GURU Joseph

Joseph or “Baby Joseph” started at The Running Well Store in 2019. He ran at the competitive level in high school and college, but is a much more casual and social runner today. You can often find him at various group runs in town, and the sonic drive in. If this blog sounded familiar that’s because Joseph also writes descriptions for The Running Well Store Website. A true shoe nerd, you may struggle to find Joseph in the same pair of shoes and definitely not two days in  a row. When Joseph isn’t running or selling shoes he loves to perform in musical theatre, operas, and choirs where he still will be discussing shoes and fitting peers.