20 things I wish I’d known about running when I started

BerryH

I’ve been running for 15 years or so now. I never have been nor never will be fast, but I’ve learned to love running and what it can do for my body. Along the way, I’ve learnt a lot of stuff about running, much from bitter experience. I thought I’d share some thoughts in the hope it might helps some beginners here.

Please note, I am NOT a qualified trainer nor do I have any medical qualifications, so take everything I say with a pinch of salt, and don’t hesitate to see a doctor or physio if you have any niggling aches and pains.

1. When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER!
2. It gets easier. You’ll be amazed at the progress you make after the first week or two and soon won’t believe where you came from!
3. Walk/run is the way ahead. Programmes like C25K will build up your running time until you can run for half an hour. It doesn’t need to stop there! A famous running coach Jeff Galloway recommends walk/runs for all longer distances. Friends have achieved much faster marathon times taking walk breaks every five minutes than slowly plodding the whole way.
4. Get great running shoes as soon as you can. You’ll be amazed how light and bouncy they feel! Get fitted in a proper running shop to buy your first pair. If you love that model, but your next pairs online. Last season’s models can be half the price and sometimes only the colour varies.
5. Get a great sports bra as soon as you can. I love Shock Absorber high impact bras. Boys, if you have moobs, close-fitting clothes and a plaster over your nipples will stop you looking like you’ve been shot twice in the chest with jogger’s nipple!
6. Socks make a difference. Think your shoes are rubbing? It might be that you need wicking, seamless socks.
7. Wear fitted, breathable clothing, not baggy cotton. Even if you’re overweight, you’ll look slimmer in Lycra and it won’t hold sweat. Plus chafing is NOT a good look!
8. You will get aches and pains – most aren’t worrying. The most common are pains along the front of the shins (shin splints) and aching knees. Rest, ice, take ibuprofen and start again easily when you’re ready. MOST of the time the pains are due to doing something your body isn’t used to. Avoid making exaggerated heel landings to avoid the worst of beginner’s shin splints.
9. It’s much safer than you think. A lot of women suddenly feel like they’ll be targeted if out running. If you stick to the same streets and same time of day you feel safe walking down, you’ll be fine. But DO tell someone where you’re going and how long you’ll be, and take a phone if you’re out for a long one.
10. Beware the “toxic 10 minutes”. When you build up to running over 10 minutes at a time, that first 10 minutes will feel like living hell. It gets better! Your body moves on to a different energy release process after this time and you will get second wind soon after, I promise!
11. You can compete with world-class athletes. Many mass-participation events from charity 5ks through marathons and triathlons you can find yourself next to world champions and celebrities. What a boost!
12. If you’re a gym bunny start out on the treadmill, but get outside as soon and as often as you can. Your iPod can only distract you so much. Get outside to see and feel the seasons change and nature in its glory. Changing terrain will challenge your body in new ways.
13. High-tech is great… It’s amazing seeing your progress through your heart-rate monitor, GPS, phone apps like CardioTrainer that track your distance and calories etc. while distracting yourself with boosting tunes on your MP3 player.
14. Low-tech is great… Once in a while ditch EVERYTHING – even your watch – and just run. It feels great!
15. Carry water if you’re going out for more than 40 minutes or if it’s very hot. There are some great ring-shaped hand-held bottles and water belts you can carry all your other accoutrements in too.
16. Don’t drink back your calories. You do not need sports drinks, gels, protein shakes or recovery drinks if you’re out for an hour or less.
17. You can race. As soon as you can get out there for half an hour, enter a beginner-friendly 5K. It’s amazing motivation.
18. You won’t be last. There might be 200 or 40,000 people in your race, what are the chances of you being the slowest? Even if you are, so what? It’s the only other “place” after first, second and third! You got round which is more than 99% of the population did that morning!
19. Learn to run alone and with buddies. Friends can push you to go that bit faster and further. On the other hand they might hold you back if your goals are different. Mix and match.
20. Don’t neglect other exercises. Cross training will keep you toned and injury free. Do upper-body and core exercises to balance yourself out. Do squats, lunges and balancing exercises to prevent lower-body injuries.

My final bit of advice is YOU ARE A RUNNER the minute you set foot outdoors and go faster than a walk. Forget all the stuff about jogging, or how fast you have to be, just do it. Have fun out there!

Berry x

craftylatvian

Great advice!! Thanks for posting this. I just began the C25K.

crazytxmom

Thanks!

hartsmart

thank you for this!! i'll be starting the c25k program tomorrow...i'm terrified but excited!! these tips are great!!

littlemisskitty24

thank you for this. What wonderful sound advice and on that note, I'm off for a run.

foxy29

Thank you for posting that. I signed up for my first 5k run a couple of weeks ago and its getting closer and closer and reading your post has made me feel more confident that I can do it and wont make an *kitten* of my self!

Janet39

I love this post , I am going to print it for my hubby who has just started C25K.

I intend to run when I get to onederland ( I don't think my knees will take it at the moment.:happy:

Fliegenschwein

Great list

I wish I'd read that before I did c25k

chels1605

Great advice.... I think number 9 can be dodgy though. I'd say run at different times and in a different pattern aka different way round each time you run. if you're worried about being targeted you do not want someone to "know" your route and the exact time you'll be there on the right day. It will make it easy for someone to follow or target you. Always wear only one headphone, you need to use your senses to know if someone is around you. Also a running buddy is a safe option!!
x

SarahLovesCheesecake

Some ace advice there, I thought I was the only one who just could not run! But you made me feel better now. Thanks you xxx

jcm214

This is great! I started but then upset an old knee injury so I'm talking a break :sad: Can't wait to get back to it!

ddixonuk

Off out for my first run tonight on the path to a half marathon in September, quite concerned at how im going to get on. The 10 minute thing is so true though!!!

fivefunones

Thanks for sharing....well written and well said! I started running 3 years ago at 47 and ran my first 1/2 marathon 3 months later using the Jeff Galloway method. If i can do it....anyone can! " Just Do It"

MoniDoug73

I really enjoyed reading your post! I will take this to heart because I know there is a runner in me!

MoniDoug73

fivefunones

Good luck...one run at a time

BerryH

Thanks for the feedback everyone! Feel free to add me as a friend for some mutual support :flowerforyou:

breakingthecycle

Bravo! Bravo! Thank you so much for this post! I am on W2 of Cto5K. It's like you read my mind and took my personal questions. Every item listed has been in my thoughts and I question my ability to continue daily. This post has given me a second wind, literally. Thanks from my heart, I mean that! :-)

sooh2011

I loved that...thanks!

Sue (c25k, w4d1 complete today!)

pixietoes

I've walked two half marathons, but I never thought I was a runner and didn't try. This year I've decided to change that. After a false start in January and some mental setbacks, I am back to making an effort using the C25k program.

Thanks so much for writing this post, it was very encouraging, especially the bit about the 10 minute mark and the encouragement to consider myself a runner, even if I'm not ready to run a 5k yet.

alifer

Bump

jennmoore3

Thank you! I just did day 1 of the C25K last night. I want to do it again tonight! But I am not. I will do another exercise so I don't over do it. I think I may print your post for reference!

dbanks80

I began running last August and I have experienced 100% of what you said! Great post!

I will add running is very addictive! Your body feels relaxed and exhilerated and the feeling keeps you coming back for more!! It's a great mental accomplishment as well!

allimax2002

Thank you! Loved this! I, too, started C25K last week. And I promise you I thought I was dying! Its good to hear there is hope and the encouragment of this post is priceless! :-)

jude666

i have tried to run in the past, even did the London City 5K race - twice! But was never any good at it, now I really WANT to run! thanks for the inspiration x :flowerforyou:

jend114

great advice

LorinaLynn

Love these! Great post. :flowerforyou:

topshot

re: #8:
don't discount something like shin splints, especially if you are overweight and you feel pain in your heel. It may be a stress fracture. If you ignore it, you will not be running - and you will be walking in pain - for a very, very long time.

PhoenixRising11

Bump for when I need it thanks!

Dragonfly1996

Fantastic words Berry!!!!! ;0) x

jeff261159

What a truly fantastic posting, ive been there, every step, instead of the race, but my turn is nearing!! Im down for the Great South Run in October. 10 miles round the streets of Portsmouth and Southsea.

I only started running a month ago, Im comfortably doing 4 - 5 miles 3 times a week at 5mph and this weekend Im going to attempt 8 miles at the same pace.

Ive got my personally fitted NIKE running shoes but im not yet ready to release my lycra clad form on the world yet, certainly not on a saturday morning, the police around portsmouth are very hot on that sort of thing!!!

Im a truck driver and have for years just parked up of an evening , rigged up the tv, put the ready meal in the microwave, scratched my back side, picked my nose, and gone to sleep!! Not now peeps, its on with the running shoes and off for a run. I love it, the feeling of accomplishement and invigoration is unbeleivable.

That, coupled with a healthy, smaller diet, means ive lost 3 stone and feel so much better, physically and mentally.

Congrats on your progress and on your excellent post

bflicker11

Love your advice!!!!!!