My sister-in-law shared these helpful tips for any of you moms out there who just need a little something in their lives. And not one of those, "one more thing on my to-do list" things. A little something for yourself. Here are her tips to get started and becoming a runner:
1. Get a good pair of running shoes. Go to a running store and ask them to analyze your run. They will watch you run (maybe even video tape it), and then they will let you know what kind of shoes you need neutral, stability, or control. I had 3 months of severe foot pain last summer because I was running in neutral shoes and I need stability or control. I even ended up in the doctor's office. All I needed was the right kind of shoes. Now I run pain free. Be prepared to fork out some money for a decent pair of running shoes, but it is worth every penny.
2. It will hurt at first. Don't give up! Your body is not used to the pressure and impact of running so be prepared for a sore back, knees, ankles. Everyone is different but I promise it will go away after about 2 weeks of running.
3. Start out slow. Run maybe 2 or 3 days a week at first and add a day as you get stronger and feel better. I actually only run 4 days a week. I'm running about 20 to 25 miles a week total. I like to do other activities on the days that I don't run like walk, ride bike, swim, water aerobics, pilates, yoga, etc.
4. Cross train! Don't just run because you will probably hurt yourself. Find some other activities (see list above) to do that will keep your body loose and feeling good. Cross training is the best thing you can do for your body to avoid injuries and improve your running. I like to do water aerobics with my friends. I have a couple of workout videos that I like to do. I go on walks with the girls, and I try and swim once a week. I feel the need to exercise everyday, but my body doesn't like to run that much. I need the recovery time so that I can avoid injuries.
5. FIND A FRIEND! The best way to keep going on a new fitness goal is to find a training buddy. I usually can only get out with my friends 1 or 2 times a week. I look forward to those workouts. We talk the entire time. It is therapy. I'm exercising my body and mind. :) It is easier to get moving when you know you have someone waiting on you. There are so many benefits to having a friend to exercise with. If you are lucky, you might find several friends. I have a couple of friends I run with and different friends I do water aerobics with. Different people have different interests.
6. I got back into running on a treadmill. I like the treadmill for several reasons. 1. It is easy to adjust your pace, so you can challenge yourself to go faster over time. 2. It is a softer impact and the belt pulls your legs back so it helps you along. 3. I like to watch movies on the computer or portable DVD player while I run or walk. It makes the time go so fast. I never ever watch TV anymore, so the treadmill is my reward time to watch a show (shorter runs) or a movie (longer runs). I watched an episode of Psych this morning on Netflix while I did 5 miles. It goes by so fast. If you have to some running on a treadmill, watching a show while you run on a treadmill helps the time go by so much faster.
7. Many people suggest doing a running/walking combination when you get started. I like to just run and slowly build up my mileage. Be patient. It takes time. You could start out thinking "I'm going to run/walk 30 minutes today." Don't worry about distance. Just pay attention to time. So you run for 2 minutes walk for 1 minute and repeat. As you get stronger you increase the running time until you can run without the walking time. Other idea - I like to set a mileage goal. For example 3 miles. I would run at a slow steady pace until I reached my goal. You should be able to talk while you are running. If you are breathing so hard you can't talk, slow down and/or walk for a bit. When I started running again when Eve was 2 months old, I think it took me almost 40 minutes to run 3 miles. I'm down to 24 to 25 minutes for 3 miles. I'm getting faster. BE PATIENT! If you try to get fast before your body is ready, you will hurt yourself. Remember slow and steady wins the race. :)
8. Make sure you eat and drink. Make sure you drink enough water to replace fluids lost while exercising. Also, make sure you get enough calories to keep you moving forward. If you start to get real sluggish or cranky during the day, you probably need to eat more before and after exercising. But remember, just because you are exercising doesn't mean you can "pig out" and eat whatever you want. You don't want to gain weight as you begin exercising. Make healthy food choices and add a few extra healthy calories to your diet to help you stay strong while exercising.
9. Get a cute running outfit! You will feel better about yourself. Also, the running specific clothes are better for running. Cotton t-shirts and sweat pants are bulky, hot, and heavy when wet and/or sweaty. I have bought a couple of things new, but most of my stuff I have found on the clearance racks at Walmart and Khol's or the DI. You don't have to pay a lot, but it does feel good to have some cute, comfortable stuff to wear while you run and exercise.
10. Sign up for a race. Find a good 5K or 10K in your area for the fall or next spring. Sign up for the race. Now you are committed. If you have a goal to work toward, you are more likely to complete it.
11. Try not to exercise with your kids. This a personal preference of course. I love my exercise "me" time so I try to schedule it it on my own time before kids get up or after they have gone to bed (This is when my treadmill becomes my best friend since my husband leaves so early for work in the mornings.) I find that I like running more when I'm not pushing the jogging stroller. It can be tricky to run with a jogging stroller. It throws off your gait a bit. I don't mind running with my kids, but I prefer to run on my own time.
12. Find a good training guide online. There is so much advice out there on how to train for a race of any length. So, when you decide what length you would like to train for, you can google "training guide for 5K". You will find tons of plans. The guides will last anywhere from 4 to 18 weeks. I'm on week 4 of marathon training and week 14 of training for the Ragnar Relay. My training plans overlap a bit. I've actually combined the ideas of a couple different plans. These plans help you keep on track for your goal. I write it on a calendar and keep track of what I accomplish. It feels good to watch those miles and exercising minutes adding up over time.
Here are a couple of links that might be helpful.
This is the magazine that Aaron helps edit. There is a training link. Also, click on the media link, and there are tons of videos talking about getting started in running.
http://www.rockymtnrunning.
We subscribe to this magazine. I like reading the articles. There is a lot of great information around here for all levels of runners.
http://www.runnersworld.com/
Best of luck!
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