Running for Beginners

One of the great things about running is the impact it can have on your health and you need very little gear to get started. For anyone who has never run before, but wants to start, this article is for you!

Disclaimer

Okay, okay. I know it shouldn’t need to be said, but before you start any exercise program, please consult your physician.

How Fast Should I Run

Most beginner recreational runners make the mistake of trying to run too fast from the start. You should run at a pace that is comfortable to you. If you can carry on a conversation while running, then you know you aren’t running too fast. But what if you want to run faster? Well, that’s okay too. Just make sure you ease into it over time. Ideally, you want 80% of your running time spent running at a pace where you can carry on a conversation. If you have a running watch and know how to use it, you want to stay in your recovery and aerobic zones. Don’t worry, if you don’t know how to use a running watch, I’ll explain that in a future post.

What Type Of Shoes Do I Need

For anyone starting off running, I am going to say that you don’t need any specific type of shoes if you are running less than 7 miles a week. Just make sure the pair is in good condition. Once you know you like running, you will want to get a decent pair. This may be a daunting task. I’ll cover this in depth in a later post. But as an abbreviated guide, the following will help you out for now:

• Perform the “Wet Test” to see if what type of arches you have
• For Medium to High Arches, you’re better off with a neutral shoe
• For Low to Medium Arches, you’re probably better off with a stability shoe
• From there, I would go to your favorite shoe brand website and look up that type of shoe
• Most sites will also have shoe finders that help you decide as well

What if you don’t have a favorite shoe brand? That’s okay too. I’ll list out a few brands for you:

• Nike
• Hoka
• Brooks
• Mizuno
• Asics
• Newton
• New Balance
• On

What Type Of Clothing Do I Need

This really comes down to personal preference. If you already have workout clothing that you like, then use that. Personally, I like a sweat wicking tech shirt and some loose fitting shorts with pockets. Seven inch in length to be exact with built in underwear. I have personally had the best luck with Nike. Their clothes just seem to fit me perfect. Other brands that you might try include Brooks, Lululemon, Adidas, etc…. For socks, I prefer some thin ones in the summer like Swiftwick and thick merino wool in the winter.

Do I Need A Watch?

No! Absolutely not. Does it help if you did have one? Absolutely! But it is definitely not required. As long as you can gauge how hard you running by trying to hold a conversation, then you are good to go!

In a future post, I’ll provide a Running Watch Buyer’s Guide! Be sure and subscribe to my Twitter Feed and be on the look out for it!

How To Train For Your First (Virtual) Race

Well, if you’re reading this some time in the year 2020, then the odds of you racing in a real race is very slim. It’s something that I won’t do anytime soon as runners are often packed close together pre-race. At least before Covid they were. So, you may be limited to a virtual race. Meaning, you’re coming up with your own course. Which is fine. You just might want to make it an out and back so that you don’t pull a Michael Scott. If you don’t know what I am referring to, there is an episode of The Office where he puts on a 5K Race for the Cure of Rabies. Anyways, the finish like is 5K away from the start. So participants all had to make there way back to the office after the race was over. Great show. At least the first four seasons.

Okay, so how do you train for a race? Great question. If you are new to running, then you may not realize that there are some great, free training plans for you. You can always do a google search for 5K training plan, but I recommend the Nike Run Club app as well as an app like Couch to 5K. Nike is free. Couch to 5K costs $2.99 (USD) at the time of writing this post. Both apps are popular and get you over the finish line. And guess what??? They actually put walking in their programs. So they will ease you into this which is great!! Something like these programs will be exactly what you need.

What Else Should I Worry About?

Nothing. Stop reading already. Just go run!! But if you do experience some chaffing, buy some Body Glide or Squirrel’s Nut Butter. 😃