Made a New Year’s Resolution to Start Running? Here’s How!
The new year has a way of making all of us reflect on the past year and dream about the year ahead. That’s what New Year’s resolutions are all about - making the best out of the year ahead. So it’s no surprise that so many of us make resolutions that have something to do with fitness or health and wellness. If you’ve made a resolution to start running this year, first of all, welcome to the party! I’m thrilled to have you in the community. To welcome you into the fold and help you start your adventure into running, here are some handy tips to follow.
Start Slow
I know this one sounds obvious, but it’s worth stating because not only is it incredibly important but you might also be surprised by how much restraint it takes to do this. When you start running and you get into a flow, your body will love you! It’ll send you all kinds of endorphins (AKA happy brain chemicals) to thank you for doing this type of natural, exhilarating movement. It’s easy to get caught up in that and try to run too fast, too far, or too often. Take it easy, Usain Bolt.
Why does this matter? Well…
You can get injured by pushing yourself too much too soon
You might burn yourself out and start to hate running
Your sleep can suffer if you overtrain
The rule of thumb is to add no more than 10% to your distance from one week to the next. So if you start your first week by, say, running a total of 3 miles, your next week should be 3.3 miles, and then 3.6 miles, and then 4 miles. There are plenty of training plans out there for new runners that can guide you.
Be Prepared for Rest Breaks
We all know the saying “consistency is key,” and it’s true that consistency will get results. But in running, being consistent doesn’t mean sticking with your training plan no matter what. You need to listen to your body along the way. In fact, learning to understand your body’s signals, like pain or exhaustion, is a crucial part of the process for a new runner.
Every world-class runner will tell you that rest matters almost as much as training. Rest time is when your body builds new muscle in response to all your hard work, and it’s when your bones strengthen from the impact of your runs. If you start with a running schedule and then find that you need to build in an extra rest day each week or if you need to take off a week here or there, it’s not a failure, it’s smart strategy.
Add Strength Training to Your Regimen
A lot of runners hate strength training. I enjoy it, personally, but for my husband, it’s like pulling teeth. Whether or not you’re a fan of strength training, the fact is that it’s critical for runners and especially for new runners.
The right strength training allows you to build muscle that can sustain your flying feet ambitions without injuries. Particularly for a new runner, chances are that some of the muscles you use while running are underdeveloped. When your muscles aren’t strong enough to keep up with your running, then your joints, ligaments, and tendons get more than they bargained for and that’s a recipe for injury.
As a side note, most people assume running just works their legs and lower body, and yes, lower body strength training is important. But your core and upper body strength matter more than you might think. Nearly your entire body contributes to your ability to maintain a stable and low-injury-risk running form.
Experiment with the Details
Every runner likes their runs a slightly different way. Some like to run on their neighborhood sidewalks while others prefer a local track and others enjoy a nature trail. Some runners thrive with the right playlist while others prefer podcasts or audiobooks, and some just enjoy listening to the beautiful outdoors. A lot of runners have go-to snacks to energize and refuel along the way and have certain types of gear that are must-haves on every run.
Play around with these types of details to see what makes your runs more fun. Try out different settings and entertainment. Run at different times of the day and see what types of shoes and outfits make your running most comfortable. There are no wrong answers - it’s your run and no one else’s, so do what makes you happy.
Don’t Set Speed Goals
When you decide to start running, you probably have a picture in mind of yourself striding down the road, wind in your hair and not a care in the world while knocking out a 7-minute mile. Or maybe your motivation is fueled by all those posts you see on social media of people celebrating new PRs.
As much fun as it is to outperform yourself and see your paces get better, put speed aside for a while. When you’re starting out, focus on just building up your running stamina. Otherwise, it’s easy to push yourself to run too fast when your body isn’t ready, and this can lead to injury. Instead of setting out on a run with a specific speed in mind, just run at whatever pace feels natural and sustainable for the distance you’re doing. You can work on your speed later after you’ve built up your foundational skills.
The Most Important Tip: Have Fun!
There’s a saying I’ve always loved: “The best workout is the workout you’ll actually do.” Running is difficult, it’s exhausting, and it’s hard work. But it should also feel fun and freeing (although it might not feel this way when you’re first starting out and every step is a struggle). The tips above can help you stay safe and healthy on your journey, but make sure you find ways to make it fun too. And welcome to the club, friends! Let’s make 2025 a great year to be a runner!