I am not an expert in anything besides grammer and spelling, so I am just sharing what I think about the following topic…mkay?
Whatever your motivation is, whether it is to get in shape, lose weight, hit on hotties at races or to just try something new….we ALL have to start somewhere when it comes to working out and running
Some of you may have started running/working out very young because of a sport or because you wanted to be identical to your older sister that loved working out;) Some of you may have started after having a baby to get back into your jeans or to have one time a day that you are doing something for YOU. Either way, I think it is important to talk about your advice (in the comments) for new athletes.
TALK TO A DOCTOR FIRST if you are starting a new exercise program.
1. Make sure you have the proper clothing, socks and shoes. Working out is NOT going to be fun or even somewhat enjoyable if you are attempting to get your sweat on in clothes that make your body feel like it is sufficating or if you are wearing shoes that rub your feet the wrong way.
Get fitted at a running shoe store. They have ‘experts’ there to assist you! We spend our time hanging out upstairs watching running footage with our favorite experts.
2. Do your homework. Like anything in life you have to research something that you want to start getting into. As you know I LOVE runningtimes.com, runnersworld.com (they have great forums too) and a 1,000 other places on the internet or books that you can read that can help you LEARN about the proper techniques, form (great resource HERE on form) and find a training plan for YOU (great beginner plans HERE, HERE and HERE <—-this one costs mula).
a.) If you are new to a gym ask for a tour or take advantage of their ‘free personal trainer for a day’ deals to get to know the equipment better. Try out different classes and if the teacher doesn’t explain how to set things up or how to do the moves correctly….ASK THEM. It is their job afterall.
3. Don’t get frustrated. It takes roughly 6 weeks for your body to get used to running/cardio/lifting and the feeling of being more tired then normal is usual when you are first starting. At the same time, don’t ignore that feeling and go crazy and increase your mileage too quickly (follow a good plan). Take rest days but also learn the difference between NEEDING a rest day and just WANTING a bunch of rest days and then decide what to do. PS don’t run through PAIN (not normal workout muscle related soreness) but real PAIN….that never ends well.
Run/walk if you need (great article HERE about that!).
4. It’s is okay if you don’t love a certain way of exercising after trying it out for a little while. Not everyone has to love to run. Not everyone wanted to come back to my spin class and that is okay (even though it was probably because of my sweaty eyeballs and playing Linkin’ Park that kept them away). We all prefer different methods of exercise so find your favorites and build upon that rather than forcing yourself to like what everyone else likes.
5. Fuel. Of course running is going to suck, hurt, make you cry and want to quit if you aren’t fueling properly. Your muscles can’t run on empty so it is a good idea to eat about 200-400 calories of complex carbs with some protein about an 1 1/2 hours before you run.
I heard somewhere that the more frosting there is on the cake, the more complex of a carb it is:)
Remember to REFUEL within anywhere from 15-60 minutes of finishing (lots of different studies say different things but try to get in 4:1 ratio of carbs to protein within an hour of finishing).
6. Make a goal. Tell people about it. Tell me about it. Sign up for a race. Make a bet with somebody. Find a friend to run with or go to classes with at the gym. Join a local running group…..they have groups for every type of runner and you will be able to learn so much from each other!
7. Stop comparing. My sis kicks my butt in lifting (think double the weight) and back in the good ol’ days I could beat her in running. We are all different and that is okay. Pay attention to YOUR progress rather than comparing yourself to someone that has been doing the specific activity for a long time.
Enjoy the journey and focus on YOUR goals.
Any tips for beginner runners/worker-outers?
What shoes are you currently using for running? Cross-training? Do you have a favorite running shoe store?
How old were you when you starting running/working out?
-12 with my sis, but I wasn’t consistent until I started college.