Monday 5 March 2012

10 Tips for Beginning Running

About 2 years ago I decided it was my time to transform myself for the benefit of my health and my family. You can see my post  about this here (how I lost 30kg). I took up running during my weight loss campaign as a way to burn more kilojoules, but I soon developed a love and passion for the sport. I don’t know if it is a personality attribute or character flaw, but I often get consumed by the activity I am doing and get completely caught up in it…this is what happened to me with running. I became addicted to everything running….I read magazines from Australia and all over the world. I scoured the internet for any information I could find.

Recently, I have noticed a lot of talk on blogs and on twitter about participating in fitness challenges, starting a running program and losing weight. I thought I would share some of the things I have learnt about running (often the hard way, by trial and error).

I truly appreciate that there is more than one way of doing things, but these are some of the things that I found useful. These are the thing I tell my own daughters when we go running..…weather they want to hear them or not!!



  1. Shoes: I know it’s a bit basic, but it’s really important to have properly fitting shoes suited to your physiology and running style, even though they are really expensive! This can make a lot of different to running comfortably or sustaining injuries.

  1. Clothing: I’d also recommend getting some running clothes that are made from technical fabrics that breath. Cotton shirts, shorts  underwear and bras just soak up sweat, stick, cling, get heavy and stink. They can rub, causing rashes and blisters. It’s even important to have socks made from technical fabric. I find cotton socks really rub and cause painful blisters, especially on longer runs. Compression garments are also great for stopping the ‘wobble’ and I really liked running with the tight sensation around my legs. For some reason it just seemed to make me feel stronger!

  1. Underwear: This is a personal preference, but I like running shorts with their own built in underwear. These are held in place by the shorts and seemed to stay in the right place! Cotton underwear gets very sweaty, rubs on my legs and leaves very painful chafing…..and I’d always be pulling them out of places that underwear just shouldn’t be!! ( I’d also recommend buying some anti chafing cream, just in case).

  1. ‘Accidents’: This one might be a tad too much information, but the above chafing was exacerbated by my very weak bladder! After having the 3 kids, my pelvic floor muscles are absolutely shot. When I first started running, I could only run in the morning. before drinking. I also had to run with ‘poise’ protection (causing more chafing!). There is something about the pounding nature of running. and if I happened to cough at the same time …well…. Things in that area have improved over the last 2 years and as long as I empty my bladder before I start, everything should be fine!!

  1. Eating: Its really important to eat!! For a little while, I thought I would lose weight quicker if I didn’t eat before or after a run. However this deprives your body of the energy it needs to adapt to the training, and recover. There is a small window in time, just after exercise where carbohydrates are quickly converted into glycogen and stored in the muscles to replace the glycogen depleted during exercise. So it’s really important to eat straight after running so that you can recover to your full potential. Eating before a run helps ensure you have the energy to complete your run….particularly if it is a long run. I don’t eat before a short run (5-7km) but I make sure to eat for a long run (for me , a long run is 10-15km). I know what it is like to run completely out of energy. It has happened to me both cycling and running and it is a horrible experience. I get really, really, cold, have pins and needles, I lose peripheral vision, and sometimes even the capacity for rational thought!! It is a state that is best avoided!!

  1. Recovery time: At the beginning, it’s really, really important to take it slowly and give yourself plenty of time to recover. I remember having difficulty getting out of the car, stepping up gutters. Bending down to pick up things or go to the toilet was best completely avoided. The increase in fitness from training comes from adapting to the training and this takes time. Our body’s need to recover from the last exercise so that it can adapt to that training and become stronger for the next exercise. Insufficient recovery time will greatly hinder that process and can result in the classic symptoms of over training such as extreme soreness, tiredness, and having your immune system not function well. This can result in getting really sick and having to stop running altogether for some time until you are well again……

  1. Nutrition: …after overtraining and getting sick myself, I now really prioritize nutrition. I take multivitamins, to help get all the nutrients my body needs. I also take calcium, magnesium and vitamin D supplements to help my bones and immune system. I make sure I eat some good fats  and omega 3, 6 and 9 to keep my body healthy,

  1. Tech head: I really enjoy monitoring my runs by timing them and keeping comprehensive records. To see my times improving and making progress in my fitness was really motivating. Now I have trouble running without my Garmin (GPS watch). I also really enjoy running my long runs and recovery runs with music from my iphone on an arm band (I like running with my phone for safety reasons as well.)

  1. Training Plan: I make a training plan for myself that incorporates these things:…. a long run, a fartleck session (running faster for a short time), a hill run and recovery runs.

  1. Warm-up: I always make sure I do a warm up, not just stretches, but a dynamic warm-up of  jumping, lunging, running on the spot.

I’m sorry that post turned out much longer than I’d expected, once I started writing, I just had so much to share….Do you have any tips for beginner runners, or any experiences you would like to share? I would love to hear about them in the comments! If you wold like any more information about any of these points, please feel free to contact me.


Linking up with the birthday girl,  Jess at diary of a SAHM for #IBOT (Iblog on Tuesday). Pop over and have a look at all the awesome Tuesday bloggers!

28 comments:

  1. All excellent tips.
    No 4 has me a tad worried about 9 months time tho!:-)
    I agree with everything you have said here.
    I also found that joining a local,friendly, free running group was brilliant for me. I
    only go to sessions I can make (once a week at most)but have loved it. There's so much to learn from other runners and the motivation is terrific for pushing yourself. I've also met and befriended some fantastic people. :-) x

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    1. Thanks Shar! It's great that you have really enjoyed your running group! I would love to do that too some day.

      My pelvic floor was fine after the girls, but I blame my sons 'ginormous head' and his posterior position

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  2. Awesome tips! I started running about six months ago and have gradually been buying the right 'stuff'. I love seeing and feeling myself improve - I never, ever thought I'd be a 'runner'!

    I love that you run with your kids. I look forward to doing that one day.

    Oh, and what are pelvic floor muscles? ;)

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    1. Thanks Tam. Isn't it a good feeling to notice yourself improving. I started running with my girls because they wanted to train for their cross country races at school. It's such a great feeling running along...with a "mini-me"

      *squeeze!!!* ;)

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  3. I really need to take a lot of your good advice. I'm especially terrible with my eating before and after a run, and even worse with hydration! I used to run everyday before I was pregnant, and have been trying to get back in to it ever since... I just need to track down that will power...!

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    1. Thanks so much Mandie. It's so hard to find the time and motivation to run when you have a little one as well...I bet you will be back running when the time is right :)

      Thanks for mentioning hydration! I had forgot to mention it in my tips with the nutrition... adequate hydration might make for a post all on it's own!!

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  4. Thanks for this! I have never been a runner- but would like to be, and these tips are great :)

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    1. Thanks Robyn, I reckon it's worth giving a try. I started running because it was the only exercise I could fit in when my partner could look after the kids...just 30min and I'd be completely pooped!!

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  5. Great tips lovely. I have just started Week 3 of C25k, I feel more awesome every day!

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    1. I've been following you on twitter and you are dong an awesome job!!

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  6. hehe I was thinking the same thing.. all I seem to see on twitter is how everyone is completing their running challenges.. a challenge I thought I would start as a new years resolution.. then realised.. no i hate running why would I do something I don't want to do!!
    But I do like walking and have taking aboard some of your points (like clothes!) walking in jeans doesn't work! Especially in the summer!

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    1. Thanks Yvette..I know running isn't for everyone. I really hated it at first too and I still think it feels a little like riding a bike up hill all the time!! I love walking too!

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  7. Brilliant post, but you forgot one- speed doesn't matter. It's not important at the beginning that you can walk faster than you run, the important thing is that you run!!

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  8. Brilliant post, but you forgot one- speed doesn't matter. It's not important at the beginning that you can walk faster than you run, the important thing is that you run!!

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    1. Thanks so much Sara! you are exactly right! it doesn't matter how fast you run....as long as you run!!

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  9. Great tips! I've been thinking about it, but the weather kind of got in my way (excuses, I know).

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    1. Thanks Becky...I agree, I'm a complete wuzz when it comes to running in the rain...I start feeling all guilty when I see those really dedicated souls pounding the pavement in the pouring rain!

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  10. I have become a running addict and love fun runs... initially coming second last but now finishing "middle of the pack" most of the time, which I'm pretty happy about. I can vouch for the compression clothing - they make a real difference! Your post was a good (and thorough) reminder of the basics. Thanks!

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    1. Thanks so much Misha! fun runs are great! I just love that sound you hear when the race starts; of all the feet pounding the pavement!

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  11. Awesome tips! I enjoy excercise, but running is not something I love. I do do it, but I'm not obsessed and have no desire to run miles.
    Well actually, I kind of do, but Everytime I set about trying to achieve that goal I just get bored doing it!

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    1. Thanks Jess! It must be really difficult running in the heat! I had a bit of trouble adjusting to running from cycling...but at first I was so bad at it, I could only improve...and the improvement gave me motivation to keep going!

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  12. I took up running last year - love your tips (the pelvic floor is my issue)

    Recently i needed physio and found out the reason i am suffering is my lack of core strength - i never connected core training with improving my running, but would now add to your tips to make sure you work on your core / sit ups / stretches to keep yourself in good shape for running

    Deb @ home life simplified

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    1. Thanks so much Deb! That is an excellent point! core strength is really important for running. Thanks for adding that to the list!!

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  13. Some great tips. I have never really been a runner but Have just started walking after dinner either by myself (with iPod) or with some other mums in the area which is what I did tonight. It went really quick as there was lots to talk about! Love the bit of 'me' time it provides after spending all day with the kids and love that it makes me feel a little healthier. Maybe one day I will progress to a little jog!

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  14. I don't run either, though I used to for a time in late high school and a little bit pre-children. I love that you say you never pictured yourself as a runner because I feel exactly the same way! And, I am really inspired by you losing 30kg! I have a good 10-15kg I'd like to lose, but I'm a bit half-hearted about it until we decide for sure that our baby-making days are done!

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  15. I think these are really great tips not just for beginners but also a reminders for more experienced runners. Another thing I'd add is mitivationsl music ( nothing better than running to a beat) although be mindful of having two ear phones in and not being aware of your surroundings.

    The other tip I'd add is to schedule your runs. If you're a busy parent sometimes if you schudule stuff into your diary/calendar youre more likely to do it.

    Love chatting with other crazed running mammas xx

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  16. Thanks for these tips - just what I needed now that I am looking at getting back into running after injuring my knee last year.

    Have a great Sunday !
    Me

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  17. I'm glad I am not the only one with #4 issues !
    Great tips.

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