Getting Started and Training:
Start slow – don’t try for 3 miles the first day! Find a pace you can sustain for the duration of your workout.
Run/Walk intervals are a good way to start and build from. It is perfectly acceptable to do this in a race as well.
Hydration is important – before, during, AND after.
Find a running partner who is around your pace – accountability and support can help get through the days you don’t want to train.
Following a program can be helpful and there are plenty out there – Many couch to 5K programs are available or try a local running/training group!
Running groups exist in most communities and can help get you out with group support.
Set a goal! Whether it is to race or just a personal distance – it helps keep you motivated as well.
It gets easier. Stick with the training, it takes a least 4 weeks to adapt to a new program.
Getting Through it:
Rest days are important, they let your body adapt to the training you are doing. One or two days off in a week will help.
Try a new location or route every couple runs.
Find something you can listen to – whether it is a friend talking, a musical playlist, or a book – have something that you like and will keep you going.
Vary your training – do not underestimate the importance of cross-training. Body weight strength training and core strength is essential to good running form and will help you stay balanced and avoid injuries.
Push through it! Sometimes the initial difficulty of running can be overcome by pushing through. However, make sure to know the difference between a mental obstacle and a physical injury. If you are concerned that you may be developing a injury contact your local running store, managing injuries early can drastically reduce their duration.
Proper fitting shoes can make all the difference in the world. Running stores like Skinny Raven Sports can watch you run and recommend the best shoe and arch support to help keep you running injury free.
No cotton socks! A proper fitting, moisture wicking sock moves sweat away from your foot and stays snug throughout your run. This greatly increases comfort and helps keep blisters and hot spots at bay.
Wicking shirts and shorts or tights go a long way to keeping you comfortable during your run.
Getting some chafing in your arm pits or inner thighs? Body Glide or Blister Shield products can help keep this from happening.
Walking during a running race is perfectly okay. Many people walk their races or walk/jog. Don’t let the fact that you might not be able to run the whole way keep you at home.
Get there early on race morning so you can get settled and get warmed up.
Start easier than you think you should. You will be excited on the word “GO!” Keep it in control and build into your race.
Have a friend sign up for the race with you. That way you have a buddy for support.