Disclaimer: I still consider myself a beginner runner. Also, at least one of these tips has some TMI in it . . . . if you already have the involuntary shakes from finding out my weight, then you may not want to read any further. Juuuuust sayin’.
{1} Don’t worry about speed.
When you’re first starting out, running should not be about how fast you are . . . or aren’t. It’s about keeping your body moving for a certain length of time or distance.
That first week of Couch 2 5K I did a combination of running for 30 seconds and walking for 60 seconds. Those thirty seconds felt like 30 minutes. It was awful!
If I had worried about my pace, I would have been depressed on top of being tortured. ::snort::
Even now, about seven months later, I try not to worry about my pace . . . . too much. I would be lying if I told you I never thought about it.
Last Saturday, when I finished the 10 mile run, I thought to myself, “You just ran for two hours straight. Two hours! Seven months ago you could barely run for 30 seconds at a time.”
No, I’m not fast. I’ll never be fast, but I know my body can cover ten miles. I know my body can run for a solid two hours. That means something me.
I felt the same way during the Couch 2 5 K program. The first twenty minute run was terrifying. It loomed large and menacing in my future. When it came time to run it, I somehow got through it. It wasn’t pretty. I wasn’t fast. I didn’t break any records, but I ran for twenty minutes straight. I was so proud!
So, here’s my advice ~ worry about speed later.
{2} Make sure your shoes aren’t tied too tight.
It took me awhile to figure out why the tips of my toes were going numb while I was running. I was being overly zealous about making sure my shoes where tied tight enough.
Now, I’ve come up with my own little trick {not really a trick} to make sure my laces are tied just right ~ not too loose and not too tight.
After I slip my foot into my shoe, I curl up my toes and arch my foot up. While my foot is arched, I tie my shoe laces nice and snug. Once the shoe is tied, I relax my foot and pull the tongue of the shoe up checking to make sure the shoe feels right.
Not rocket science, but it’s helped my feet feel nice and comfy on all my runs.
Here is an article I came across with five different ways of tying your shoes. You might find it helpful if you have specific foot pain.
{3} Consider running without music. At least in the beginning.
This may be an unpopular point. ::snort::
In the spirit of full-disclosure, when I first started running, I ran with tunes. I couldn’t imagine not running with tunes. Ever. I felt like I desperately needed a distraction from the torture I was enduring. Yes, running felt like torture.
One day, about three or four months ago {unsure exactly}, I decided on a whim to forgo my tunes during a run.
It was different and I wasn’t sure if it was a good different or not.
I tried it again on my next run and the next and the next.
I noticed that I started paying more attention to my breathing. I noticed sooner when my breathing was labored. I felt like my breathing leveled out sooner because I was more aware when I needed to adjust my pace.
Overall, I just felt more aware of my body and what it was telling me.
I would forgo the music in the beginning and then, try adding it in later.
This is just a suggestion. Obviously, I’ve run with music. Loads of people run with music. If the thought of setting out on a run without tunes sets your heart rate to soaring, then go with it. If you feel like you need the tunes to get you motivated, then go with it. Do what you need to do.
{4} Start doing Kegel exercises now. Don’t wait!
I’ve given birth five times.
::pauses::
Pregnancy and delivery affects everyone differently. For me, for many years, it made me unable to do jumping jacks, jump rope, skip, hop, sneeze, ect. etc. etc. without fear and trepidation. You get the general idea. When I started the Couch 2 5K program, my bladder was an issue. My body simply was not used to going through that kind of repetitive motion and my bladder muscles were not very strong.
For the first couple of months of running, I ran with a pad. I’m so sorry if that’s TMI. I’m trying to handle this tactfully. In fact, I thought long and hard about even including this, but I’m going to go out on a limb here and guess I’m not the only mother who has ever struggled with this particular issue.
After running for a couple of months and dutifully doing Kegel exercises, my body adjusted.
I no longer do any Kegels and I have no issues. I honestly think my body just needed to be trained.
So, my advice, if you’re a mother who is afraid of taking up running because of this issue . . . . start doing Kegel exercises now. Don’t wait!
{5} Don’t worry about what you look like while you’re running. You’re a rock star. Own it!
Can I tell y’all a little secret?
Come closer.
When you’re running {it doesn’t matter the speed}, people are impressed! They don’t look at you and think, “Wow! I could walk faster than she’s running.”
Ok. There may be the random, judgmental jerk who has that thought, but he’s not the norm.
Running is a big deal. People see you running and they find you inspiring. They see your strength. People you don’t even know will cheer you on. They’ll want to high-five you!
Just remember that the next time you’re tempted to think about how your booty and your thighs are in a “who can jiggle more rapidly contest” while you’re out getting your run on. Mmmmkay?
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I hope these help.
Someone.
Somewhere. ::snort::
If you’ve been running for awhile, what tips would you give to someone just starting out?
- switch up your route so you don’t get bored. it’s so much easier to keep going if you don’t know what’s coming around the next bend. if you always run on the treadmill, try it outside – life changer!
- definitely make sure your shoes are big enough. sometimes you need to go up a half size to help with that toe-numbing issue. i love your shoe-tying tips
- find a friend to run with – even now, after running for a few years, every run with friends or my husband is so much easier. again, i think it’s about distracting yourself from the act of running.
- don’t be thrown off by a bad run. ANYTHING and EVERYTHING can affect your run – from what you ate the day before, to what other exercise you are doing, to what time of day (or month – ha!) it is. listen to your body. i did 8 miles a few weeks ago and yesterday struggled to get through 3. just do what you can – it’s always more than you would have done sitting at home
love your running posts RA!
These are great tips! I should have you do a guest post on here. ;D
Ok, I admit, running without tunes makes my heart race–in a really bad way! ha. Seriously, though, I maybe totally off base, but for me they seem to sharpen my awareness of my breathing and pace. However, since I haven’t tried to run without, I’m probably being biased. I love me my tunes!
Shoes, great tip about lacing and size-up. I do exactly what you do with the little toe crunch. Perfect.
Pregnancy….yes, it does do a doosey on the ol’ body, doesn’t it?
have you see that photo all over pinterest about what we FEEl like when we run and how we really LOOK? Hilarious!
YOU are the reason I started running several weeks ago. Thank you.
Beth
Run with tunes, girl! ;D
And yes . . . . I love that pictures. Cracks. Me. Up.
Great tips, Ruthanne. Definitely not TMI. All helpful to beginner women runners. The two runs that stand out in my mind are the first mile and the first 20 minute run. I was celebrating! dearabbyleigh’s suggestions of changing your route and running with a partner are ones I would recommend, too. When I run with my son it’s like a fun time instead of strenuous exercise.
I love running with someone. It’s social time and doesn’t feel so hard.
You crack me up, but I do appreciate your sharing of #4. I’m in week 3 of C25K and that is one thing I’ve had some issues with — definitely different from when I would do my brisk walks.
I’ll have to try the shoe tying technique. I haven’t had any pain in my feet yet, but it’s still good to know.
Sigh. So glad I didn’t put myself out there for nothing. LOL!
yay! thank you SO much for sharing! and i will totally be wearing a pad. #justgavebirth
If you have more questions, let me know. I know you were wondering about running on a treadmill versus running outside.
I love this post! I am in week 5 of C25K, and I just did my first ‘run’ without music (I still can’t believe I am ‘running’… I don’t feel legit calling it running yet…. did you struggle with that?). Anyway, not having the music playing really helped. I also took my son with me, and that made it a lot more fun. Day 2 of Week 5 is an 8 minutes run. I just can’t believe that! I barely made it through 5 today. I can’t imagine 8.
I found you by searching for other people doing the program, and I have to tell you, your blog has been a huge encouragement to me. Thanks!!
Okay, do not laugh. I have five kiddos too and yeah, it would have been nice if I had been doing the keegals all along. My question is how can you ensure that you stay hydrated without having to plan your route with potty breaks in mind. Ahem.
When my son was two I took him to the track so I could walk some laps and he outdid me by running FOUR laps and in a diaper no less, but I figure that is only acceptable when you are two. So yes, I need a plan.
these are excellent tips! not worrying about speed {after lots of years of running i STILL don’t worry about this..just remember the stronger you are the faster you’ll go…no matter what!} and skipping the music {i’m a total klutz when i run with music…and i’ve got the scars to prove it} are the two i totally relate with. the only tip i have to add is to not be afraid of listening to your body. it will tell you everything you need to know. especially if you need to take a break. it’s hard in the beginning of your running career to do this because you’ve accomplished so much! stopping for a few days…or a week…or {gasp!} even two weeks…is the last thing you want to consider…you’ll get behind! it’s a thin line between being at the top of what your body is capable of doing at any given time…and over training. One day you’re at the top, you feel awesome, you push it slightly harder the next day, and then {yikes} you’re in over training land…and prone to injury and disappointment and plateaus…and tons of other things that don’t equal healthy running. i’ve been there more then once and it’s just a super bad place that i don’t wish on any other runners. listen to your body. if you push it and you still feel great the next day…awesome! keep it up! if you push it and you’re feeling extra tired or sore the next day…take it easy for a few days. give what you’re body can do some time to catch up with your mind thinks you can do.
you’re such a wonderful endorsement for running ruthanne! i love reading your posts and all the comments…it’s inspirational for me…and so many others.
i need to exercise. i hate to exercise. you make running seem do-able! thanks for the breakdown. i’ll let you know if i get on the bandwagon. i should probably do kegels just in case.
Great post! I was just talking with my Sister-in-law last night about C25K and stepping out into a new obsession…(let’s be real…I become obsessed easily). One of the best things that has happened on a Saturday morning run was when I was obsessing over my pace/lack of speed. Someone came out of their front door to take out the trash and you could smell their breakfast (bacon/pancakes – you get the picture). As I was going by, trying not to stop in for a bite, she looked up and said, “Oh. I should be doing that.” It did make me feel good about what I was doing…for me. She didn’t know my pace, and clearly didn’t have a problem with how I looked running. It made me realize that much more that the pace didn’t really matter.
I’m an on again off again walk/jogger who is currently off but hoping to get back on as spring is arriving in Canada. #4 was a ditto for me. It helps to know your not the only one. Thanks for being brave.
Great tips!
Three years later, I still feel like a beginner sometimes. I also started with music, but after a particularly aggravating day, on a particularly difficult run, I noticed that my angry-loud music wasn’t making me feel better, but instead it was reminding me that “I’ve listened to this 3.5 minute song and I’ve not made it as far as I wanted, to therefore I must be slow!”. Not a good thought process. I took out my earbuds, and never looked back. I focus better on my breathing and my body, and I also feel more aware of my surroundings, and since I only run outside, that is a definite plus! Thanks for all your running talk!
thank you. thank you. thank you. as an overweight 34 year old, i just didn’t know where to start. i knew i wanted to start running but that was about it. you’ve give me inspiration. so again, thank you. i’m gonna get me some tennies and do the couch to 5k
Great post, thanks for sharing!
I am with you, Marsha. Over the past couple years I have grown to loath exercise, I know that I need to (getting far too close to forty to let my body just do its thing) and Ruthanne does amke running seem do-able.
Thank you so much for the tips! I’ve only had one baby but I had a hysterectomy and the bladder issue is major for me. I needed to hear from a mom of 5 that it really does work to do kegels – I’m on it!
p.s. YOU look amazing!!!
I have a question about running when you are a lot heavier than your average C25K beginner. Do you suggest starting differently or is there a plan for those more over wt than others? Thanks.
also, when you buy new shoes, they should feel like slippers when you put em on! and it shouldn’t matter what color they are!
also, ice is your friend!