It's easy to say, "running isn't for me" or "I'm not a good runner". What if I told you that in fact, you can become a runner by following a few steps? I tried to get into running for a few years. I never ran incredibly long distances because I wasn't setting myself up for success. I didn't have a plan in place that would make me succeed at being a long-distance runner. It took a few years, but I believe that I can now call myself a runner without feeling like a fraud. I am here to tell you how you can reach your goal and become a long-distance runner as well!
Step 1: Gear Up
This may sound obvious, but the first thing you need to know before hitting the ground running is how to gear up. Being well-equipped will set you up to have a pleasant run and won't turn you off from running altogether. When it comes to clothing, I personally prefer lightweight, formfitting and breathable clothes. As silly as it may sound, I find tighter workout clothes less distracting. Your shirt won't fly in the wind or cling to your body in funny ways. My go-to on a nice day is a pair of capri leggings and a tank top. The leggings don't ride up and the tank top keeps me cool (which is important because my body gets really hot when I am running). I also love my lululemon Speed Up shorts. I wear these on really hot days or for races, because I know that they will keep me cool. They also have a little zippered pocket on the back where I can put my apartment key, which is super practical! They have lining inside, so I know that if they ride up I won't flash bystanders. I strongly recommend these! Not only are they comfy and practical, but they look super good and come in a bunch of different colours!
Running is a cheap activity that requires practically nothing except the clothes on your back. However, investing in a good pair of running shoes that is made for your foot type is a MUST. Running shoes also have a lifespan that shouldn't be taken lightly. Speaking from experience, those running shoes that you've owned since high school gym class probably aren't good anymore. I wore the same running shoes for 4 or 5 years, using them to run, play sports, go to the gym, go on hikes, and so on. Eventually there was no arch support left and I ended up injuring my foot a couple months before running a half marathon. Once my foot healed, I invested in a new pair of running shoes and it was a total game changer. Instead of going to Sport Chek, where I had been going for years, I went to The Running Room to get help finding the perfect shoe. The staff are extremely knowledgeable on running shoes and the ones that are best suited for your foot type. The associate had me walk around barefoot and assessed that I had very flat feet and that my ankles rolled inwards. The brought out a bright teal pair of shoes and they felt amazing. Not being crazy about the colour, I tried on a couple other models but ended up going back to the initial pair he recommended. If you need new running shoes, I highly recommend checking out The Running Room and getting help from one of their sales associates. Your feet will thank you! Having proper running shoes is important for a few reasons. Firstly, you need the right amount of midsole foot cushioning for your foot type. The midsole of your foot is the area between the ball of your foot and your heel. The cushioning helps with body mechanics, reducing the risk of knee, hip and back pain and injury. Secondly, the proper arch support is extremely important, especially if you have flat feet or a very high arch. Thirdly, as mentioned, the proper support will help with injury prevention. Proper foot support helps relieve the impact on your joints and muscles. Fourthly, a good shoe will improve your performance. That added spring in your step and comfort ultimately improves your ability. After all, you won't perform if your shoes are so uncomfortable that you never use them to actually go run!
The final set of gear that I want to mention isn't an absolute must, unlike shoes and clothes (unless that's your style... if so, who am I to judge really? But seriously... Running naked probably isn't a good idea). I can't run without my wireless headphones, my arm band to carry my phone, my FitBit and my Hydration Belt. I truly admire people who manage to run without music or a water bottle, but I am just not one of those people. Running with a playlist of upbeat and motivating music is an absolute must for me. Switching to wireless headphones was also an amazing change for me. No more earbuds falling out or getting your hand caught in the wire. And for the love of God, don't run with your phone in your hands. A. You will be tempted to check your notifications as you run which is not only a distraction from the task at hand, but also from your surroundings, and B. Your heart won't be the only thing to shatter when it goes flying out of your hands and onto the hard concrete. The armband is worth the twenty to thirty dollars, trust me. Some also have little compartments for a key! A FitBit is absolutely not a necessity, but I actually got mine specifically because I wanted to use it to track my runs. You can track your distance, speed, calories burned, steps, and heart rate, all while you run. Once you sync your phone and your watch, you can see your route, peak zones, fastest kilometre, incline, and so on. Finally, the Hydration Belt, a belt with little palm sized water bottles is great if you are someone who needs water when you exercise. I personally get dehydrated, thirsty and my mouth gets really dry when I run. I absolutely need my water. Having it around your waist rather than in your hand is really great. It takes a bit to get used to and the belt does often tend to ride up, but it's totally worth that little downfall.
Step 2: Have A Good Playlist Ready
Okay so this isn't necessarily something that you HAVE to do. But, good music that gets you fired up definitely helps. Choose music with a good tempo and that are relatively similar throughout. I personally love 2000's hip-hop for both running and working out, because the beat is fairly consistent, and the songs kinda just make you feel badass. If you don't know where to start, feel free to check out my most recent running playlist here. Warning, this playlist isn't suitable for someone who doesn't like fowl language. The dirty hip-hop just really has an undeniably good beat for working out, what can I say!
Here are my top 5 running songs that always give me a boost of energy whenever they come on:
POWER by Kanye West
Lose Yourself by Eminem (that build up though...)
Ms. New Booty by Bubba Sparxxx, Ying Yang Twins and Mr. Collipark
Work B**ch by Britney Spears (I think this is self-explanatory!)
Stronger by Kanye West (There he goes again with the great running music...)
Step 3: Leverage Technology
There are soooooo many apps out there made specially for new and seasoned runners. From training plans to run trackers, everything that you need to help you achieve your goal is available to you. I personally use my FitBit to track my time, pace, heart rate and track my course. There are other apps such as the UnderArmour MapMyRun or the Nike Run Club app, that do similar things. Having an app makes it easy to look back on all your past runs and see your progression. They can also remind you to go for a run on the days that you scheduled as your usual run day. An app that holds you accountable! Gotta love that! A fun app that is good for runners (or cyclists and even swimmers) is Strava. It will track your run and share it to your Strava friends, who can leave comments and likes as a form of encouragement. The app shows your pace, elevation fluctuation and your route, amongst other things.
There are so many apps available that give you a training plan, which I assure you will help you reach your goals. Although there is a huge variety out there, I personally have tried and loved "Couch to 5k Runner". This is actually how I got myself into running in the first place. This app allows you to set a time and distance goal and it will adjust accordingly, also based on your current availability. If you do no cardio, it'll know to give you a run that lets you ease into it. It is an interval training based app, which is in my opinion, the best way to start. Rather than running a pace that is too fast for you until you are tired and walk the rest of the route, the app will tell you to run for a minute and walk for another, for example. As time goes on, the time spent running will increase, as will your speed and total distance. If you aren't a runner and you really want to try to be, I strongly recommend this one!
Step 4: Set A Goal and Training Plan You Can Build On
One common mistake that new runners make is that they start off too fast and with distances that are too long. I know we all want to be able to hit the ground running, doing 5 kilometres in twenty minutes, but this isn't a realistic way to start out. There is nothing more discouraging than setting an expectation for yourself and having it crash and burn right away. To avoid this, it's best to set a smaller, more realistic goal to start with, and plan to continue to build on it. You can either start off too fast and get tired quick and want to throw in the towel or start with a slower pace and shorter distance and keep increasing speed and distance as your body gets used to it. Not only is it good for your positive spirit, but you will also lessen the risk of injury. Running is tough on your joints and muscles, so definitely don't put them in shock but hitting the pavement too strong, too fast! Make a training plan that makes sense for you. Ideally, you should try getting out at least two or three times per week, increasing distance every couple of weeks and trying to lessen the total of walk breaks and increasing your pace.
Step 5: Sign Up For An Event
Nothing will motivate you to start training more than having something to train for. Knowing that you need to be able to run a certain distance without dying is motivation enough to get you out training. Plus, a race is something fun to look forward to! Not only are you participating in an event, but you need to put in work beforehand and set yourself a goal to work towards. I personally look forward to races months in advance and they really motivate me to train my hardest in order to perform well. The Army Run in Ottawa is my favourite. Honestly, I look forward to the next one the minute I cross the finish line. The atmosphere is so great, and the cause is important to me. This year, I have signed up for a half marathon. It will be my second time participating, but I am hoping that this time will be better than the first. I was extremely unprepared for my first one. This year will be different!
Tips and Tricks
Walk when you need to but pick a checkpoint ahead of you where you will start running again. or else, it is too easy to walk for prolonged periods of time. And you walk should still be at a fast pace.
Buddy up. Running with a friend can be a great way to feel motivated and challenged!
Get outside! Running outdoors is so much more mentally stimulating than running on a treadmill.
Find your favourite running route and make a mental note of which checkpoints will add up to your desired distance if you loop back around, adding new checkpoints to increase your total distance.
Stretch, stretch, stretch! Being incredibly sore and stiff is so discouraging and won't really motivate you to get back out. And of course, stretching helps prevent injuries.
Manage those nasty cramps by staying hydrated. Fluid helps muscles contract and relax. The potassium in bananas is also supposed to help with muscle contraction. Being aware of your breathing is also very important to help manage cramps. Breathe in through your nose, with long exhales through the mouth.
Running long distance can seem really daunting. I can totally see how some people might find it boring. I personally just believe that those people haven't given running a fair shot. With some good tunes and a great place to go running, it can actually be really pleasant and satisfying. I hope that this article ignited something in you that made you want to throw on your runners and get outside. Remember, if you want it enough, you can achieve it!
Do you enjoy running? What do you love most about it and why do you do it? Leave a comment! Don't forget to subscribe to receive emails with updates as new posts go live!