I took my kids to Target yesterday and overheard a conversation that inspired this blog post. The conversation went like this...
{Pleasantly Plump Concession Girl}: "Alright guys, I am going home to go run"
{Not So Smooth Co-worker}: "Did you say you are going home to run?" (semi-shocked voice)
{Pleasantly Plump Concession Girl}: "Well...yeah, I just started running Tuesday. I want to start running but I have never been good at it, I can't get the breathing down and my chest always burns, but I am trying to see if I can do it..."
Honestly, if I didn't have my kids with me, I probably would have walked over to that pleasantly plump concession girl and sat her down to teach her everything I know. I love inspiring people to run and seeing them accomplish their goals and feel good about themselves. With as much as I run, I often get questions about gear, shoes, races, how to get started, training apps, etc. Overhearing this Target conversation made me think I needed to do a blog post with the nitty gritty of running for all those interested. This is the time of year where many of you are setting goals and resolutions and I would LOVE to help you achieve them! I am not an expert, but I have ran enough miles and read enough articles to provide educated advice - so I hope you find this helpful!
As a side note (I am adding this very important point to this post after the fact because I just thought of it) - I often hear people say, I am just not a runner or I am not built like a runner, I can't run. Important point here people, ANYONE can be a runner, it is about training and determination. I have done races that have 40,000 or more people and I have seen every shape, size and age out there running - trust me, you can be a runner! Read on....
The Nitty Gritty
A Little About Me
My Favorite Race Distance: 10K
Race Distance I run the most often: Half Marathon
My Running Shoe: Brooks Pure Project (LOVE)
Current Favorite Song on my Playlist: Will.i.am - T.H.E.
Favorite Running Apparel Brands: Nike
Shoes
I am starting with advice on shoes because I CANNOT stress enough how important shoes are to helping you achieve your goals. Yes, I am aware that Nike makes amazingly stylish shoes that match your running clothes, and Nike might be the right shoe for you, but don't buy the hot pink and teal shoe just because it matches your outfits. If you are setting a goal to start running, make sure you are wearing the right shoe. Picking the right shoe is not a guessing game. If you want to do it right, look up a local running store and go in to have your foot analyzed. They will either have you walk/run on the treadmill for a minute or simply watch you walk across the store barefoot so they can see how your foot looks - you may pronate, over-pronate, under-pronate or have a neutral foot. Me personally, I am neutral (I have a high arch and I don't run with my foot turned in or out). Once they tell you what kind of foot you have, they will show you which style of shoe you can wear from most of leading brands such as Mizuno, Asics, Brooks (MY FAVORITE), Nike, New Balance, etc. Most stores seem to be pretty fairly priced for the market, but if you feel the shoes are priced too high, write down the styles and brands you are interested in, and take it home and do some Google research. You can sometimes find the version right before the newest one for sale online and it will be the same shoe, just maybe slight differences or color options. For example, my sister(s) wear the Brooks Adrenaline and often order them from DSW and get them for about $60.00 - $70.00. Do your research and wear the right shoe - it can completely change your running experience!
Products
My second favorite thing to push on potential runners is products! There are so many products - you can go crazy shoving your face full of Gu and Gel and water, etc. I am partial to Snickers Marathon Bars (I am sponsored by them for running) - they really have hit the nail on the head with offering an amazing product! You can't go wrong with a product that is made by the same company as Snickers Bars (www.marathonbars.com). They have a whole line of energy, protein, and every day on the go bars. The best part is, my kids like them and think they are a candy bar and enjoy their treat while I enjoy seeing them eat their daily vitamins - its a win-win! I have samples on hand as well as coupons - so if you are interested, shoot me an email and I can hook you up:)
During a race, I usually carry a package of Shot Bloks. I LOVE Shot Bloks, they are the perfect amount of energy during a race and have a great taste - its basically a giant fruit snack and who doesn't love a fruit snack?!
Hydration
The best thing to do for hydration is follow your body's natural rhythm. Don't pump yourself full of energy drinks and water on a race day. I usually try to start hydrating a few days prior to the race and drink a big glass of water every night to really get myself hydrated well. I try to avoid the feeling of being "full" of water if that makes sense - drink enough where you are peeing often (not every five minutes) - you don't want to feel like you are going to float away or this could be counter-productive and flush out all of your electrolytes.
Some people run with hydration belts - for me, I don't like to have a lot on me while I run so I chose to run without water during my long races. If you are going to run with a hydration belt, make sure you try it out before the big day in case you hate it. Most races (pretty much ALL) offer water stations along the route. Before the race, make a mental note of where the water stations are so you can have an idea of where you will be able to fuel up. For longer races there is usually bathroom stops as well - it is good to make a mental note of those as well. If you are going to get water from the water station, it is a good idea to either stop quick and chug it or take the paper cup and pinch the edge and drink it while running. If you are running and try to throw it back, it can be a disaster and you could end up choking - I have seen this happen and it is NOT pretty!
Be Realistic
If you are just starting or even if you are a seasoned running getting back into it, be realistic with your goals. Depending on your schedule, the weather, your motivation level, you have to be real with yourself. Set goals that are achievable. For example, I was training for the Disneyland Half Marathon which was September 4, 2011. This meant I had to hit a lot of miles in the summer. Keep in mind, I live in sunny Las Vegas which hits an average of 110 degrees by 7am in the summer months. While I wanted to train hard outside, I also didn't want to die, so I had to set achievable goals that would help me reach my target without killing myself:) I read something I believe on Pinterest the other day that said something like, "Often the hardest step a runner takes each day is the one out the door..." Set your goals and try to stick to them.
Training Apps
I think we all run on applications this day - I personally LOVE apps. There are a TON of training programs out there. Some are more complicated than others, more detailed or labor intensive, some cost money, some free, etc. I am sure there are plenty of apps and training programs that are wonderful, but the number one that I always suggest to seasoned runners as well as those getting started is SmartCoach by Runners World. If you have a smart phone, it is great because each day it tells you exactly what to do that day and is very easy to understand. It actually trains you at a slower pace than you may think would work or that you are comfortable with, but read the research behind the program, it really does make sense. I was pretty religious with it when training for the Rock n Roll Las Vegas Half Marathon and it said if I followed it I would finish in 1:41 - and that I did, exactly 1:41 - pretty successful program if you ask me!
Running Gear
I run with music and rarely run without. Occasionally I leave my iTunes at home and take in the sound of the birds, but I tend to push myself harder and run a little faster when I have some Lil Wayne in my ear - that is what works for me, but you have to find what motivates YOU. I also have the Nike GPS Sportswatch. I like it for days that I am timing myself or doing intervals, but honestly, sometimes I enjoy just going for a run and leaving the stats at home - takes the pressure out of it and makes it more enjoyable. The watch is great for racing however - really keeps you on target and keeps you from going out to hard.
Couch to 5K
There are a ton of programs that I have seen that promise "Couch to 5K" - and again, I am sure most of these programs are wonderful, I have never looked at them too closely. For this, again, be realistic with yourself. The best thing to do is to sign for a 5K that gives you a reasonable amount of time to train and then you have something to work towards. Something about having a monetary investment will also probably give you the nudge to work a little harder:)
Treadmill versus Outdoor Running
Treadmill running is different than outdoor running - plain and simple. If you are going to run a race, make sure you get some time out on real terrain to get a feel for the ground. It feels different than the belt pushing your feet through and its important to get comfortable with it before the big day. Again, depending on your schedule, location, weather, you may not have the option to do much outdoor running, but try to do a little here and there when possible.
The Buddy System
There is power in numbers. If you are trying to get going - find a friend with a similiar interest and set the goal together. I recently went to San Diego with two friends for the Shape Magazine Diva Dash and it is really fun to travel together and make an event out of it. Finding a friend with a similiar goal will also help keep you on target and give you the sense that someone is relying on you to make it happen - meaning you can't shy away so easily:)
Finding Races
My go to source for races is Active.com. Active has an app for your phone as well where you can put in your location or look up your current location (if traveling and have the race bug that I usually get when I travel). You can sign up for most of your races through Active.com and keep it on your calendar, tag to your Facebook, etc. Check it out if you are looking for something to work towards.
Destination Races
Speaking of traveling, if you know you are going to be traveling or if you want to travel, set a goal to run in a different state. It is really fun to travel to a race - I can't explain the adrenaline, but its awesome (I know, I am a running junky). If you are going to try out a destination race, make sure you know the terrain, altitude, and arrive in time to adjust. Running in the mountains of Utah is going to be totally different than running the streets of Washington, D.C. - play it smart.
Race Day Outfit
If it is your first race, or maybe if it is your 10th race, you are probably experiencing race day jitters and are searching for that perfect outfit for the race day. My advice, unless you have worn it before, don't wear it on the race day. I ran a race once in a new pair of Nike Combat shorts and wanted to stab myself in the eye by the time I was done - not comfortable for 13.1 - make sure its comfortable - do a trial run.
Sleeves
There is a big hype right now about compression sleeves - I am not sure if I am on the compression bandwagon but I do however have racing sleeves from Run Like a Girl and I absolutely LOVE them. Why? Because they double your running wardrobe. Now, all of my short sleeve and sleeveless shirts I can still wear in the winter because I can put my sleeves on to stay warm. They are not only really cute, they are also functional and come with a pocket for your MP3 player - these usually run from $20.00 - $25.00 dollars and are Fabuless!
Athlinks
One of my favorite sites is www.Athlinks.com. If you are getting into running and have done a few races, set up a profile. It is a large database that keeps track of all of your running times and stats and shows you a graph of your progress. I love it!
A Family Affair
A lot of races have the option for a 1 mile fun run for kids or 200 meter races - make your running a family affair and sign your kids up for the kids race. They usually get a number and a t-shirt and its a great way to encourage healthy habits at a young age.
I realize that I run a lot and honestly, it comes easy for me. Its not a challenge for me to wake up and get the motivation to go for a run, in fact, if I don't go for a run, I usually am not a very fun person to be around (ask my husband). However, I realize that this isn't second nature to everyone and can be a harder challenge for other people to gain the desire to WANT to run and to follow through. I really feel the benefit of running in my life and hope to inspire others to gain a little piece of the joy that comes out of pushing yourself and working towards a goal to then accomplish that goal.
If you have questions or additional tips that you would like to share, please email me or leave a comment below!
sincerely fabuless, Las Vegas.
I just wanted to add a little something to this amazing post..I have been inspired by my sister Candace and she keeps me getting out the door to run as often as I can (it's cold here in Chicago!). I took her advice..and my other sisters' advice and got the Brooks running shoes (they are AWESOME!) I wear the Brooks Ghost and I wear an older model, so the price was fabuless! I pretty much always have my little Cora with me, so I run with my BOB jogging stroller, and it is probably the most amazing piece of equipment I own. Good luck to all of the aspiring runners out there! Candace really knows her stuff!
