Running is something that I have, over a long period of time, grown to love. From starting at two minute intervals to being able to jog over four miles, I have come a very long way in the running world. Although it still leaves me breathing heavy, heart pounding, and my whole body covered in sweat, I can honestly say what sounds like torture to some has become something I really really love to do. I highly recommend it. In fact, I decided to create this post to help anyone, beginner or expert, by giving my must-haves, personal advice, and routine for running.
First, let me list some of the amazing benefits that this for of exercise has:
1. It's overall good for your body, especially your heart. It is associated with a drastically reduced risk of dying from cardiovascular disease.
2. I've been told that running is the second fastest calorie burner, right behind competitive skiing.
3. It's a great leg workout and, what some people may not know, an amazing core workout as well.
4. It is a proven therapy for depression.
5. Sure it takes a while to go great distances, but running is awesome because you can start it right now. It doesn't need any instruction!
Must-Haves
1. The Nike Running App
I've used this app forever, and it is the bomb! For one, it's free. For another, it gives you an accurate calorie counter, average pace, and it saves all of your runs so you can see your progress! Not only that, but this app has built in coaching that will help you get you on the path for running your first 5K. And if you're rocking those Nike shoes, you can tag the ones you're wearing with your run as well! It lets you pick if you are running for time or distance, and congratulates you at the end of your workout!
2. A CamelBak Water Bottle
I've gone through many a water bottle, and I have to say that CamelBak is by far the best. You simply flip, bite, and sip. You don't even have to tip it upward. This bottle is perfect if you're needing something cool (like I always do) during the middle of a run.
3. Running Shoes!
This is pretty obvious, but running shoes really can make a difference if they're good quality. I've used Nike all my life, so I would recommend those!
Personal Advice
1. You have to realize that if you are a beginner, it will take time to get where you want to be. I started running in middle school and it has taken me years to be able to run as far as I can today. Don't let time discourage you!
2. Either run for distance or time, not both. This will help you set an easier goal and leave room for less discouragement and doubt. Plus, there's no need!
3. There is no better feeling than the feeling right after completing a run. I promise! This is such a big reason of why I love it in the first place. The feeling of success and accomplishment is such a big confidence and energy booster, and it's a great way to turn a bad day into a good one.
4. Bring a water bottle! Especially if you are going on a run that is three miles or more, bring water along to take a swig on when you're feeling thirsty, especially during the summer heat!
5. I learned that if you are going on a 30 to 45 minute run in the morning, it is not necessary to eat something first. Your body still has enough energy to burn from the night before!
6. Stretching after a run is just as if not more important that stretching before. Your muscles are worn and will stretch farther because of their use. Plus, it's a great way to cool down after going for so long.
7. Drink at least a cup of water before running or you will get cramps. If you do get cramps, focus on breathing in your nose and out your mouth to a constant tempo. Try pinching your side where it hurts.
8. Listen to upbeat music when you run! Seriously, music has helped me so many times when I've wanted to stop and walk. It really does make a difference. Try your favorite Pandora station or make a playlist on Spotify!
9. Run outside! If you have an ideal neighborhood that isn't so hilly, or a running path nearby like the Greenway, go there instead of on your treadmill. Not only is it great to be outside, it is so much nicer than being on a treadmill.
10. Medetate while you run. Sometimes this comes as a surprise when I tell this to people, but running helps calm me down. It lets my mind relax and my thoughts slow down. I like to pray when I run, and being outside in nature really helps me stay connected to the beauty around me.
My Routine
Nowadays, I set my Nike app for four miles and run in my neighborhood. After grabbing my headphones and water bottle, I set off! I stretch before and after, completing a handful of different stretches that loosen all the muscles in my legs.
For Beginners:
Try this awesome running plan! Believe it or not, it's what I started out doing.
From the feeling I get after completing a run to seeing my leg muscles grow stronger and more defined, running has had so many positive impacts in my life I could go on and on about it. It had made me think about it as way more than just an exercise. It is a relaxer for me. It keeps me in shape, and it helps me to get outside and be in nature. I hope this has inspired you to give it a try.
Remember: It takes just 21 days for something to become a habit. So push through, all of the outcomes are so much greater than the sweat and (sometimes) aching muscles. You may even start to really enjoy running, like I do now.
P.S. Don't worry, we don't all have to be like Chris Traeger (Parks & Rec).
