6 Easy Tips: Get into Running
Ever considered getting into running? Check out these 6 easy steps:
Have the proper gear to prevent injury. Proper shoes go a long way when it comes to running. Go to a specialty store where someone can analyze your gait and fit you into the best shoe recommended for you based on your individual needs/goals. I can’t stress how many running injuries I have seen because of shoes that are too worn down or not made for running. Believe it or not, running shoes have a life expectancy of about 300-400 miles. Running with shoes that are too worn can cause injuries to the shins, knees, and hips!
Think minutes, not miles. When you’re first starting, don’t plan on going too far or too fast right away! Instead, start with an easy plan. For example, “today I am going to walk/run for fifteen minutes”. Do this two or three times a week and slowly increase your time to 20 minutes, 25, etc.
Reach out to running communities. It’s easier to run when you have support. It also helps keep you accountable. Try finding a running buddy! Let’s be honest, there are days where I dread running but after, I’m so happy I did.
Cross train! I tell all of my patients, for the 2019 NYC Marathon I trained almost entirely on a spin bike. You can also swim, walk, or do some form of weight-training/strengthening in order to help minimize high impact training. Personally, I am a big fan of lifting low weights, but using high reps to fatigue the muscles.
Believe in yourself. 90% of running is mental. The mind-body connection is a powerful one. Just like your muscles, your brain needs to be trained too. Remember, you are always capable of more than you think. Our minds tend to fatigue before our muscles!
Run with Purpose. When I have purpose, running becomes *slightly* more effortless. Run for a charity, run for your health, run to feel good. Last year I ran with Team For Kids to raise money for NYRR Youth programs that empower youth development via running and character building. Maybe your purpose could be more personal to you? So go ahead. Sign up for that 5k race you’ve been intimidated to run and prove yourself wrong! Having a goal to work toward is an excellent motivator.
