Things I wish I knew when I started running.

Suedre

Today marks exactly one year since I started running in a group training course that used a modified C25K. Let me just tell you, it was kind of a disaster. I think the only thing that I’m proud of in those 10 weeks is that I didn’t quit when over half the group did. I stuck around even though I was one of the few left that was more than 50 pounds overweight. I didn’t let it stop me when I couldn’t keep up with everyone else and ended up getting lapped or having to loop back into the group on their way back. I suffered through the embarrassment of showing my cards with my bright red face, sweat everywhere, and generally defeated body language. I didn’t even cry when I could only run the first mile of the 5K I trained so hard far and finished just under 45 minutes. Give all that frustration, disappointment, embarrassment and general anger with my ability, I didn’t stop training. I just picked another race 10 weeks out and kept running.

Now, I run three times a week. A 5K is minimum distance. I’ve hit two 10Ks, I have my first half marathon coming in three months and my first full at Walt Disney World in January. I am by far a novice runner. I’m still learning new things about the activity and myself with each step; however, as I sit here and think back, there are several things I wish I knew when I got started and didn’t have to learn with bared teeth and sheer determination. I was so close to giving up so many times that I thought I would share some of my little tidbits in hopes of helping someone get through a rough patch. The joy of running is really worth it.

(DISCLAIMER: Everything is based on my personal experience and may not relate to you, your cousin, or the guy that lives down the street. Take it for what it is. If it doesn’t apply to your journey or specific medical needs, ignore me.)

It takes a long time. Expecting to wake up and be a runner is unrealistic. I really thought I was just going to tell my body to run and it would to it. Just because the program is 10 weeks and works for many, doesn’t mean that is all MY body needed. Pay attention to what to what your bod is telling you and modify if need be. I repeated weeks, did extra slow jog/walk, did runs with no pressure (run until your tired, walk until you feel like running – no timers), and once I could comfortably run a mile I ditched the intervals for just go as far as I can and walk, then go a bit further the next time out.

Similarly, over-doing it by increasing distance or speed too quickly can lead to injury. I’ve been very fortunate in that I have not had many common running injuries, but I’ve also been careful to never increase my mileage by more than 10% from week to week.

GO SLOW. Distance training and pace training are very different things. When I’m pace training I do short runs at higher paces or sprints. The intent is to work at my max. My breathing is labored and the steps are hard. When I’m distance training I find what I call my ‘all day pace’ which is one that feels like I could do for hours. My breathing is calm and even and I could talk or sing if I needed to. You may be surprised how slow this pace actually is. I say who cares, as long as I’m moving forward I’m doing it. Often, I will put my Garmin in my stuff pouch so I can’t see the time or pace and it keeps me from being stressed over it. (So you know, it turns out my pace does improve and what was impossible two months ago is the norm today)


I find something to think about. Yeah, sounds nuts, but the miles fly by when I’m planning an art project, thinking about a work problem, or planning weekend activities. As soon as I focus on my feet, knees, calves, chest, or whatever, each step becomes difficult and things start to hurt or feel uncomfortable.

There are bad runs. Sometimes I’m just not feeling it, the weather isn’t cooperating, I have other things I need to be working on, my body might just be tired. Those runs are the worst. Even now they can make me think I should quit this running crap. As hard as it is, I shake it off and try again. The good runs are completely worth it.

Get good shoes and replace them when they start to wear.

I change my route frequently so I don’t always know what’s coming.

Look for a local running club. It really can be a social thing, besides running clubs usually partner with local sports stores. Can you say free swag and discounts?


So new runners, I say don’t give up. Keep it strong and know that a year from today you could be in a much different place!

JesaGrace

I'll have to come back and read this later....

kennie2

i've been going to the gym for the last few months and been doing around 10 mins of jogging each session. but i wanna start the C25K thing. do you think i could start it from week 3 or 4 or should i just start right from week 1?

Kimmie54

Awesome... thanks for sharing... Hoping to start my running experience soon.

papastu

nice piece, good read.

Good luck with your running

stu

Kellee_76

How marvelously inspiring! I've been waiting to drop more weight before I try running but I'm only about 30 pounds above my goal now so I'm thinking, Why wait?

kuechletwins

Thanks SO MUCH for posting this!!! Perfect timing for me!

innerfashionista

Thank you for posting this! I'm week 4 into my C25K and I need the motivation.

innerfashionista

Thank you for posting this! I'm week 4 into my C25K and I need the motivation.

Cmccracken1

excellent advice all around.. i am 6 months in myself... doing at least 5 k now 3-5 times per week and loving it... Never ever ever did i think i would be a runner and it truelly is the hardest thing i have ever done and i am infinately proud of myself for sticking with it...thanks for sharing.

1234lbsgone

Thanks for sharing!!! I'm just getting back to running, so it feels like the first time all over again. And I never did any races because I never made it very far due to some injuries. So know I am in great health and shape and a 5K is my goal!

MeliciousMelis

Thank you for this!

Legs_McGee

Great post! I've been running for several years and a lot of this still applies. I love it when I'm on a long run and get lost in thought and realize I haven't felt or noticed the last how ever many miles:) Best of luck to you in your future races - sounds like you're in it for the long haul!

abrooke1976

VERY VERY MOTIVATIONAL! When I met my hubby 7 years ago I was running 3 miles 5x a week. Then I became comfortable and had a baby and about 75 pounds overweight. Two weeks ago I decided I was going to run again even if it kills me. I am doing it slowly with a run/walk method but I feel great after each time. Thanks for sharing this with everyone!

lizcasey23

Thank you for the tid bit! As I was reading this it made me smile. I have felt that way so many times and My motto from now on is to keep MOVING!

abyt42

Thank you for sharing what you've learned. I'm seriously contemplating signing up for a half marathon (May 2012) so I have a concrete goal and deadline......

Celo24

Get good shoes and replace them when they start to wear.

Great story!! Good for you for sticking with it!! You've done an amazing job and deserve to be proud.

I do want to highlight the part about good shoes. For you rookie runners out there, don't just go to Target and pick up any pair. Go to a store that specializes in running and get fit. They will find the right shoe for YOU. It doesn't matter what I like, what the OP likes or anyone else. You have to have the right one for your foot. The right shoe feels great and the wrong shoe can be uncomfortable (at best) and lead to injuries (at worst). You should replace them every six months or every 300-400 miles. Shoes are important to a runner!!

RisRis85

I can relate to all of these points you wrote on! I just finished my first half marathon 2 weeks ago, and I did a 10 week Hal Higdon training schedule. These are all major things to consider when you're starting out, and I wish I had read this when I began.

I really struggle with thinking about other things while I'm running, but like you said, once you allow yourself to relax a little and trail off into another thought focus, the miles truly do whip by.

My most important bit out of all of it: THE SHOES. Man I had shin splints for literally years, and I never knew why and that is why I thought I could never run. But my YMCA in town had marathon training seminars in prep for this past race, and the first week had a speaker on finding the right shoes. As soon as I changed my shoe, the first run was completely different. I have a very high arch and was wearing shoes that were for flat feet people!! LOL. No wonder I was struggling!!

You are going to do AMAZING on your first half. The feeling when you finish is of sheer pride and accomplishment. I second this next to the feeling I had when I got my psych degree. It was that grueling to get through... haha.

I commend you on training for a full 26. That is something I want to do some day but don't know if I can ever do it. Good luck in your journey!

Running becomes a passion, a need, and your own personal, ever changing challenge. :bigsmile:

sinclare

great post. I injured myself last year when I started running. Too much too hard too fast. Strech. Take it slow. stretch more.

Spraining my achilles took a year to heal. and i am just now getting back on the treadmill.

jrich6

Thanks for this!

bmontgomery87

great post.
thanks for sharing what you've learned.

corpus_validum

Great post OP

crodriguez30

You wouldn’t guess it by looking at me but I’m a runner. I’m the happiest when I’m running. I have a lot of weight to lose and sometimes that gets me down but this is exactly what I needed to hear (or read). Thank you.

outersoul

Great post! I'm tackling my first 5k this coming Sunday and I'm stoked! I've had a run where I just got lost in the run itself and then suddenly realized I went further than I ever have. I'm hoping to to have this happen on a regular basis.

bugnbeansmom

This is a great post! I starting to really doubt the program. I have made it all the way to week 7 day3 of c25k and just could not finish the day despite having done it before! Good to remember we don't have to be perfect, we just have to try! AWESOME!

aub7

Thanks for sharing this! I started running last summer for the first time in over 10 yrs. It was a womens running clinic through the YMCA and I am so glad I did it. I started in the beginning group and did 3 5k races last year. It was very similiar to the Couch to 5k program as we did running and walking intervals. I took the winter off, and am just getting back into running and using the intervals to get back into things. For anyone just starting out or getting back into, I think the walking intervals is the way to go. For me it was easy to look at my watch when I thought I was going to die and see that soon I could walk for 2 mins. Just remember to try to keep a fast pace while you are walking!

crunkpunch

Great post! I've been running for 9 months, in 3 weeks I will be running my first organized 5K.

I also learned how to run using the Couch to 5K program. While I still have yet to go 5k, I am running for 30 mins straight... which is amazing considering I couldn't even make it through all of the one minute intervals my first week out.

I completely agree with everything you have said. Slow and steady is the best way to go. I repeated week 3, 3 times, I just couldn't make it through. As soon as I slowed my pace it was easier and ever since I've run knowing that as long as it's a slower pace I WILL make it through.

Everyone has bad runs, and it's disapointing but you are 100% right, the good runs make it all worth it. Most days I have to talk myself into going. Once I'm finished, I'm so glad I forced myself to go. Even if it's a bad run.

Good luck to everyone who is just starting out!

Suedre

Wow! I hesitated posting because I didn't want to seem like a know it all since I really don't know it all. Probably not even half of it! I'm really glad it speaks to some folks!

ravenlunatic76

FANTASTIC POST.

I am 2 1/2 months into running. I am someone who used to be able to 'run' for 4 minutes, then walk for 10. Now I am running 5Ks in around 33 minutes without slowing down, without stopping, all due to hard work, perseverance....

and people like you who've shared their experiences.

I thank you greatly.

I never thought I'd be able to run a mile straight.

Then I ran a mile straight. Then two.

Now I am running 5Ks without slowing down. Albeit on the treadmill, outside is coming soon.

Next goal is to run 2 miles straight outside. Then 3.

After that this time next year I want to be able to run 7-10 miles straight on the treadmill to eventually in three years run a half marathon.

TourThePast

What a great post, I'm just trying running on for size, your advice is extremely useful and motivating.

kellybones

I'd like to add to the already very good starting list -
Comfortable running clothes are a must for me. I don't so much care what the look like but anything to minimize chafing really really helps. Especially in the bra area! When I started running, I was using two sports bras! Happily that area has subsided down to a happy little B cup that only requires one sports bra now!

Also, I've done C25k, a Hal Higdon training program and Jeff Galloway's run/walk system - be aware that there are LOTS of options and many of them are free and available on the internet.

And definitely, get good shoes!