RunHeartFit.net

I’ve written about this topic a few times but recently I’ve been approached by non-runners telling me how amazed or inspired (their words not mine) they are when they see my IG posts about my runs. 

Many people tell me that they “just can’t run” or “I wish I could run but it’s soooo boring.” and my personal favorite “I try to run but I can’t breathe.” These are statements every runner has voiced at one time or another before they became a runner. But let’s face it, they are excuses. 

I’m a firm believer that almost everyone can be a runner. I say almost because some people have health issues that might not allow them to, but for everyone else YOU CAN! Let’s not even address the first excuse, because you can run. (Always check with your doctor before starting any exercise program.)

I am not a coach, personal trainer or professional athlete. I am a long time runner using my experience and personal knowledge and research. Proceed at your own risk.

Excuses debunked…

Running is boring. Yes it can be boring but sometimes we need a little boring in our lives. It gives us time to think, reflect, veg-out, what ever you want to call it. It’s a good time to step away…literally, from social media, Netflix, family drama, work stress, and get outside and clear your head. 

Clearing your head doesn’t require silence. You can listen to audiobooks, podcasts or music to help distract you from boredom. 

Here’s one of my playlists to help get you started.

I can’t breathe. Yes, yes you can. You’re going to feel breathless at first, that’s normal. Any physical activity you do, that you haven’t built up an endurance for, is going to leave you feeling breathless. It will get easier. I promise! When my sister first started riding her bike she would worry about getting out of breathe on the hills, she thought there was something wrong with her lungs. (She even went to her doctor.) I told her she just needed to build up her endurance and she would feel better. Low and behold she did and now she does 50 mile rides and the same hills with ease. 

Let’s get started…

Okay, so now that you know you can run and you’re not going to die from boredom or shortness of breath, how do you get started. 

What you need:

• Running shoes. Obviously the most important thing you will need, so invest a little money. You don’t have to spend a fortune but go to a running store, their prices are usually competitive with online shopping but they can analyze your gait and recommend the best shoe for your foot strike. Trust them, they know what they are doing.
• Socks.  Moisture wicking, no cotton, no seams. I prefer thin socks but some people like thick cushiony socks. You might need to experiment a little. Balega is a good brand, they are pricey but they don’t slip and are super comfortable. Comfort is important for your feet as a runner.
• Shorts/tights/shirts. I prefer shorts but tights are good for chilly days. You don’t have to spend a lot but you do want comfort. Shirts should always be moisture wicking—No Cotton! Target has a couple of lines of workout clothes: Champion and JoyLab, both are reasonably priced and great to get you started. If you are willing to spend a little more InknBurn has fun patterns and their shorts stay in place while covering your booty. (I don’t get any commission for promoting these products. I’m just sharing what I like.)

A few extras:

• Earbuds. If you’re going to be listening to something you’ll need earbuds that stay in place. I use Jaybirds. Earbuds have improved immensely over the years. Most styles stay in your ears and sound decent. The best bet is to ask around, read reviews and look at return policies. What works for one person might not work for another. 
• Hat
• Sunglasses. Goodr are inexpensive, look nice and stay in place.

You got your playlist, your gear, your excuses debunked, let’s run!

1. Schedule a run.  Usually the hardest part is getting started so write it down, put it on your calendar, set a reminder. Do what you need to do to take that first step, it will be easier once you get started.
2. Take it slow.  And by slow I mean don’t go try to run 3 miles right off the bat. Depending on your baseline fitness level you might start with run/walking for 10 minutes or 1 mile. You should aim for 20 to 30 minutes, 3 times a week. Any less and you’ll feel like you’re starting at square one every time you hit the street. Increase your mileage by 1/2 – 1 mile every 2 weeks or when you feel comfortable. It won’t feel easy, but it will feel doable.
3. Get a partner or join a running group. Running with a friend or group holds you accountable and is less boring.

Expect some muscle soreness. I say this because I had a patient in the ER that was complaining of abdominal pain when she moved or sat up. After questioning her the doctor and I discovered she had just started going to the gym and her abdominal muscles hurt from her workouts. Obviously she had never worked-out in her life. Good grief. 

Ibuprofen and stretching after you run will help. 

Never run through pain. Sore muscles yeah, pain no. Seek medical treatment if you have pain that lasts after rest days and continues for more than a week or two. 

That’s it. I tried to keep it simple and not overwhelming. You can run! 

For my runner/coach readers, anything you might add? Do you remember when you were a newbie? 

I’m linking with Debbie, Deborah, Smitha, Jen, Rachel, and Lisa for Runners’ Roundup. Check out their blogs for more running tips. Debbie, Rachel and Lisa are all coaches. 

Thanks for reading!

                                Denise