Things I wish I knew when I started running.

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!