Beginner Running Tips

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It was 6 years ago on a Ragnar Relay in the Wasatch Back that I fell in love with running. I played basketball in college and always felt that running was a form of punishment. As you might guess I was reluctant to sign up for the relay race not knowing what to expect. I didn't expect that the loathing of running would leave and in turn I would be filled with the thrill of what I had just accomplished.  Guess what?? I survived it, and became a runner. A word I would have never in a million years used to describe me. A RUNNER??

I know that I don't have all of the answers, but I have learned a few things over the last several years, that I would like to share with those of you who are new to the sport of running.  I know the list could go on and on, but my hopes is to start here and maybe we can explore more in the future. 

1- The Importance of Cross Training

A runner needs to cross train to keep their body in balance. There are many forms of cross training that you can participate in. Here are a few ideas.... cycling, (indoor/outdoor), elipticals, stair climbers, rowing machine, and swimming.  My favorite way to cross train is hiking. Hiking will help your running greatly improve. It allows your body to take a break form the pounding, and build up strength and endurance. I get the same high at the top of a mountain as I do at the end of a race.

(Diane Larsen on her 1st Ragnar Relay experience. This was my chance to invite a 
new runner to experience the thrill of completing Ragnar)

2- Push Through It

How come I never enjoyed running before the relay event? I believe I didn't know how and that I could push through the uncomfortable, icky feeling that we all experience in the beginning miles of a run. It doesn't mean that I never feel that horrible feeling, I just don't recognize it as pain anymore. Rather I know it is just me getting out of my comfort zone.  That little bit of discomfort is nothing compared to the joy and sense of accomplishment I feel when I have finished a run or race.

3-Make it Fun

I trained for my first 2 marathons all by myself. Boy was it difficult. Since then I have been very fortunate to have plenty of wonderful running friends to share the miles, smiles and tears with. i realize the importance of finding the fun in running. I know that without these running friends, I might not be able to reach the goals I have. Training with friends is a great way to keep on track. For those runs I made solo, I was never caught without a rocking playlist. Music is a great motivator and will keep your feet moving. What else works? New shoes, a new running tank or shorts:)

4-Stick to the Plan

When I was training for my first marathon, I realized that if I missed even one of my short weekday runs, the longer run on the weekend was a challenge. If I had something come up during the week that made me miss one of my runs, I did my best and tried to squeeze it in at some other point in that week. Also, don't underestimate the SLOWER long run. I experienced injury when I pushed at a pace too fast on my long runs. 

5- The Importance of Rest

After I caught the running bug, I found it easy to run and workout all of the time, but never gave my body time to recover. My legs would always feel heavy and I was wondering my my IT or knee hurt or my race times would plateau. As I have gotten older, I recognize the importance of proper rest that your muscles need to get stronger. The result, less injury and more enjoyable running!

6-Switch Sides

At one point of my marathon training, my left hip started bothering me. I couldn't figure out why. When I was in the physical therapists office, he asked me what side of the road I was running on. Like most people, I follow the rules of the road and always run against traffic. He told me to switch sides more because running on the same side of the road all the time forces you to run in the same position, working the same muscles from the same angles every time you run. I started alternating which side of the road I ran on, being very careful. It took about a month, and I noticed the pain in my hip subsided. 

7- Find the Hills

I remember planning out routes that didn't have very many hills when I first started running. Now I seek them out. I LOVE the feeling I get when I reach the top. You will gain strength and endurance in your legs the more you train on hills. The best part of getting to the top, is the fact that most of the time you get to run back downhill. 

8- Change Things Up

Running is by far my favorite cardio exercise. but if I don't change up how I run, my body will reach a plateau and I won't see any positive changes. Aside from running 3-4 days a week, I try to add shorter speed work and tempo runs. Remember the local high school has a track, try it out every other week. Mix it up!!

I know there is PLENTY more to share...

What sort of things have you learned from running?

Anyone have a helpful tip they could share with a new runner?

 (Shout out to Liz Raybould...She is the "one" who invited me to run that Ragnar Relay, 

where I fell in love with running. I sure do  love you Liz!!!)