Thursday, September 29, 2011

Beginner Running Tips

My running challenge begins on Monday, October 3rd! You can check out my weekly beginner runners schedule and other beginner runner tips here.

As you can tell from my running confessional pre-challenge post thoughts... I'm a scaredy cat when it comes down to taking off running for the first time. I do have several family and friends that love running, so to get me pumped and ready to go, I asked them for some basic tips to get me going and through the first week!
Knowing other people that run encourages me to give it a decent try!

"Tip: start slow. Set goals. Expect to be sore... especially the quads. You will have a hard time walking down stairs. Also get headphones and pick out really good running music." - Dr. Jennifer Grozalis of Synergy Rehabilitation and Chiropractic in Newtown, PA

"From a five-time Boston Marathon runner, with 20 marathons total, an ultra, and 21 triathlons -- I give you this summary of all I've learned. Learn to use a short stride length and a fast turnover. Check your watch stopwatch and count 180 footstrikes per minute. This is the optimal stride. Most run with a longer stride and fewer footstrikes, and this causes great stress to the body. Other than that, build up slowly, and if you want to run long races, you have to run lots and lots and lots of miles in your training. No shortcuts. Eat well, sleep well, train well. No shortcuts. Have fun." - Christopher

"As a marathoner myself, I recommend spandex pants, not shorts. Chaffing is a bitch. I find that eating carbs an hour or two beforehand is beneficial and hydrate the day before by drinking your weight in ounces of water." - Olivia

"The right pair of sneaks is essential...I ♥" - Victoria

"It's ok just remember you're grabbing two ropes that never end, the more your arms work the faster you can go... get em' gurrl! Good Luck!" - Trish (She was actually on my first grade soccer team - yes the one I quit haha)

"Drink a lot of water, wear good sneakers (I wear Nike shocks with inserts.) iPod is def a must, and I have a running partner who is a staffordshire bull terrier!" - Lauren 

I am a soon to be city girl runner!

I also checked out 100 Beginner Running Tips from - these 10 tips stood out to me:

  1. Remember that you will have plateaus in your progress and tough days along the way.
  2. It gets easier.
  3. Accept and appreciate the fact that not every single run can be a good one.
  4. Don’t expect every run to be better than the last one; some of them will hurt.
  5. Don’t think too much about it or you won’t do it.
  6. Even a bad run is better then no run at all.
  7. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.
  8.  Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
  9. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
  10. Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.
>> Readers - enlighten me. What are your beginner tips / running encouragement? I'm getting pumped/nervous/praying for no injuries on Monday 10/3... but looking forward to sharing how my first run went!

- Stephanie

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  1. Don't get discouraged by "bad" days. I have run an amazing 18 mile run only to follow it up with a 3 mile run that left me in tear of self-doubt. You are always stronger than you think you are!

  2. I'm not a runner, but my boyfriend is and loves it. It really encourages me to at least think about giving it a try. Personally, I enjoy to work out in (what I think are) more fun ways - like dance, aerobics, or pilates :) But running definitely has benefits and I've been thinking more and more about giving it a shot!