Since going Paleo my family has fallen even more in love with our grill. Paleo and grilling just work well together. The past couple of years I've even been stepping outside my grilling comfort zone more and more. Grilling things I'd never thought to have grilled before and trying new flavor combinations. I have to say I'm pretty thrilled with the results of most of my flavor experiments. In the past I'd never have thought to grill fruit, but it's amazing. Grilling fruit and adding it to traditionally savory dishes? Brilliant. Oh yes, and? New rule: every burger recipe for the rest of forever must contain grilled pineapple. OK, maybe more of a guideline. It's a seriously delicious combination though. This Smoky Grilled Pineapple Burger is always a crowd-pleaser at my house. It's not only Paleo, but Whole30, glutenfree, lower carb, and clean eating friendly. I promise you won't miss the bun! paleo, grilled pineapple burger, smoky
These running shoes are SO ready to go! |
Today I thought I'd talk about beginning runners. I was there not so long ago. While I'm no professional I do have a few tips that I've picked up along the way.
First, good shoes and socks. I wish I had them when I first started running. Many blisters and a few foot aches down the road I read somewhere about gait analysis at running stores.
I highly suggest finding a running store (not just a sporting goods store unless that's all you have in your area) and having them help you pick out your first pair. I went to Boulder Running Company and they put me on the treadmill in a pair of neutral shoes and had me run while a camera recorded about calf level down.
By watching the video play back they said I mildly over-pronate (a term I knew nothing of prior to this) and brought out some shoes made specifically for helping with this for me to try. I tried on several, then ran on the treadmill again in the pair I liked best. I also found out that I was running in shoes a half size too small, the source of many of my problems, and very common they say. Once you've found your perfect pair most running stores will even let you bring them back within a certain time and exchange them if they don't work for you.
Don't worry about not being a 'real runner'. Most of the people in these type of stores are awesome and encouraging. Tell them you are new at this, they have a lot of information and help. If you happen to stumble upon a place that isn't like that, leave promptly. I went in my first time feeling a little odd, I weighed 195 lbs and had decided to train for a marathon. I thought they'd look at me as the crazy fat girl. But they were amazing. They talked to me about fueling during races and even online sites to find some good training plans. So lose the insecurity and just have fun.
I also learned that cotton is not your friend in running socks (and if you sweat a lot not in running clothes either). There are a myriad of choices in socks. From plain to uber fancy and expensive. Peruse the selection and try some things. For my marathon I had to go to Thorlos (which helped immensely) and still had some blisters. But for shorter distances any running socks do OK for me. I've even bought Target running socks. They are fine for shorter distances, which to me is 4 miles or less.
Look for local running clubs. I joined one for $15 and get 15-20% off at the local running stores with membership. Definitely worth it to me. Plus, a lot of them have training runs and will keep you up to date on what races are coming up in your area.
Now you're geared out and ready to run, but wait...depending on your fitness level I think it is best to start with walk/run intervals. You can find many different plans for this online, such as the couch to 5k. A lot of people think they have to just get out the door and run like the wind. If you can do this more power to you. Most beginning runners can't and wind up tired, gasping for breath, and frustrated. Intervals allow you to build. You start with more walking, say 2-3 minutes walking to 1 minute running and work your way up to running the whole time. You will get there and not feel defeated in the process!
Control your breathing, try to keep it as even as you can. I find simply focusing on how I am breathing helps me. Relax your face and neck and try not to let yourself be gasping for air.
My number one tip for new runners: you don't have to run fast right away! I think the number one mistake new runners make is trying to hold a pace that is too fast for them. It's OK to slow down so that you can hold the run portions longer. You will work up to speed. Right now you're trying to find your love of running (I'm sure it's in there somewhere). So slow it down a little and enjoy it!
I hope some of that is helpful. I know it would have helped me when I started.
Any other runners have tips for the beginning runner? Hit us up in the comments. Beginning runners have questions? Leave me a comment and I'll do my best to answer!
Happy Monday!
I am just a blogger, not a doctor or any sort of professional. What you read here are my personal experiences and opinions. Of course, always consult your doctor before trying a diet, diet pill, or new workout program.
I love this. Great info and advice. I just started jogging VERY short amounts, but it's true that the intervals help. Also, I laugh b/c my jogging is slower than some peoples walking but it's something right? Looking forward to the posts this week.
ReplyDeleteI know I won't ever be a true runner... bad feet for my excuse. But I have added jogging intervals on the treadmill and love it! Just enough to get my heart rate up and make me feel I am working harder but not enough to aggravate by foot problems. I am a firm believer in going to a good shoe store to have them put me in the best shoes for my walk.
ReplyDeleteOh how I LOVE you for posting this!!!! I will be running my first 5K in May, and have always hated running so its is a serious. Not to mention bad knees run in my family so I have steered away from running. Now I have started to run and am trying my best, and I love to here thoughts from people who have not been a stick thin running all their life.
ReplyDeletexo enjoy your day
Good Post. I'd like to go to a running store but there are none close to me that I can find. I did use to work in the shoe dept. at a sporting goods store so I do have a small understanding of the terms.
ReplyDeleteOne tip that really helped me control my breathing is the 3:2 rule. Breath in for 3 steps and out for 2.
ReplyDeletein 1-2-3 out 1-2 in 1-2-3 and so on... I found when I practised this I could run further without getting winded.
Love the post Kat!!
Thanks for the great tips! I am using the c25k training program and I've signed up for my first 5k in early June.
ReplyDeleteI guess I need to get out there and find me a running store!
Kat, these are really awesome tips! I used to do jogging intervals, but did it on distance, not on time. I think I might have to start using the stopwatch function on my iPod and try it that way - maybe I'll like it more. Thanks!
ReplyDeleteI am not an athlete myself (I practice yoga but that's about it) and I too appreciate the attitude of the salespeople in the Boulder stores. They are super friendly and helpful to beginners.
ReplyDelete9 weight loss
I definitely think the pace advice was awesome. I know when I started off, I was running a 13 minute mile and dying. Like, literally, I thought I was going to collapse. But I would practice intervals and do sprints, and then recovery, and pretty soon, the mile times got faster and faster, my breathing got better and better.
ReplyDeleteYou want to increase your VO2 max, which is how efficiently your body uses/carries oxygen, and the best way to do this is through interval training.
For my 10K in May, I'm going to run gorilla feet barefoot status. I'll let you know how it goes :)
I'm stoked for you and your 5K!
Thanks for the running tips! I've just started week 2 of C25K, and I've definitely still got plenty to figure out about this whole running business. I think I've been guilty of trying to run too fast at first, as I'm definitely gasping for air pretty hard by the time my running interval is over.
ReplyDeleteDefinitely looking forward to reading more running tips from you!
Good shoes are essential so I think your number 1 tip is very important!
ReplyDeleteGreat bunch of advice right there! I especially like "you don't have to run fast" b/c thats one that I still deal with sometimes. I get frustrated if my pace isn't all that great, but I shouldn't. I'm frickin' running, something that I would have never thought I'd be doing a year ago. I'll get better in time. :)
ReplyDeleteWow, what a great post for a nouveau runner like me! Thanks for the tips and good luck on your race this week! Can't wait to read the recap :)
ReplyDeleteI've been running since freshman year in high school, and since I'm 32 now, that's half my life. I'm a devoted runner and love it. However, I still learned some new things today- you are fabulous girl! Thank you!
ReplyDeleteGreat advice for beginning runners! New shoes are essential, and don't forget to replace them (about every 300-500 miles). Money well spent, for sure!
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