New runner? Coming back after an injury? Want to run but think it’s hard? Use these 5 tips to get started and make running easier!
I get a ton of emails and comments asking, “How do I get started running?” or “How do I make myself run?”. I totally get it – running is HARD at first. And it’s difficult to make yourself stick to something that makes you tired and sweaty and breathe like a snoring grizzly bear.
So while I can’t reveal a magical secret that will make running easy as eating ice cream I do have a few tips to make running easier when you’re getting started (or when you’re coming back after an injury or taking a break from running).
5 Tips to Make Running Easier
1. Start off slow.
If you go out like a rocket – you’ll sink like a rock.
Start off slower than you think you should. Find a pace you can comfortably maintain for ten minutes. Feel free to alternate running and walking. Something like 3 minutes running, 1 – 2 minutes walking works.
Breathing hard is normal, but so many readers reach out and tell me they feel like they are super out of shape or slow or just frustrated. Slow down, stay consistent and your body will condition itself to get used to running.
2. Find a training plan. (Even if you don’t want to run a race.)
Identify your current fitness level and goals and use that info to find an appropriate training plan. This will keep you on schedule and improving. It will also help set realistic workouts for where you are now.
If you have never run at all or are coming back from a few years off of running a Couch to 5K plan might be best.
If you have run a few short distance races and want to run a half marathon try a novice level half marathon plan.
Bottom line – set yourself up for success with a plan to keep you accountable and improving.
3. Do it when, how and where you want.
There is not one right time or place or certain distance that you have to do. Find a way to schedule your runs when it works for you. Run somewhere you enjoy (or at least somewhere that makes it easy for you to squeeze it in). Make it as enjoyable as possible. This is supposed to be fun!
4. Get the right gear for YOU.
Running in clothes that ride up or make you constantly pull at them can really put a damper on any run (for any runner).
Running shoes that give you blisters or hurt make running feel harder.
Find a good running outfit from top to bottom that is comfortable for you to run in, this includes:
Wick-wear top (if you’re running in cotton tees you will feel like a whole new world opens up
Running Shorts or capris that stay put (plus size long shorts here)
Socks that don’t give you blisters (I love ProCompression low socks)
Running Shoes that are right for your feet and mileage
Quality Sports bra – high impact
5. Make if FUN
Running or really most activities seem easier if you are enjoying it! So make it fun by listening to your favorite music, get lost in a conversation or the scenery, etc. Basically, don’t focus on every single step – turn your focus to something else you can appreciate while running.
- Make a playlist with your favorite music.
- Run with a friend and talk about anything and everything.
- Run somewhere new and interesting.
- Find a way to enjoy your runs and it will fly by!
There is not ONE way to start running and make it easier. A lot of how you run and how you make it fun depends on YOU.
Listen to your body. Don’t obsess over what other people are doing or what you think you should be doing. Lace up your running shoes and take a little jog around the block. Join a running group. Drive to your old neighborhood and run down your favorite street.
Do you.
Happy Running!
Starting slow is SO IMPORTANT! I had a mental benchmark of what an “acceptable” mile pace would be, and since I always immediately started at that particular pace, I hated running for more than a decade (bad experience with middle school cross country –> late 20s). Once I accepted that starting at a much slower pace was a necessary step, I actually stuck with it enough to sometimes actually have fun while running. Big running authorities (magazines, blogs) don’t emphasize this aspect nearly enough, in my opinion.
Create a spreadsheet to track your runs! (or join a fun social site like Strava) Anything that will give you graphs (because who doesn’t love graphs, right??) And having a concrete measurement of you progress will help you keep going!
I have had to take a break from running because of plantar fasciitis. It is super frustrating, especially because I have a full marathon coming up at the end of April. I want to get a few runs in before the full. What would you do in this situation? I stopped running on February 26th and tried going on a run a couple of weeks after that but was in a lot of pain for a couple of days after that 3 miler.
You could try to running in a swimming pool (use floating belts), and other forms of cardio like swimming, jumping rope, biking, ellipticals, stair climbing, rumba classes.
One thing to remember is that the first mile is (for me anyway) never fun. It takes me a mile or so to even remember that I like running! So don’t be discouraged. 🙂
This is so true! Except for me it’s more like three miles haha
1. How do you fit into anything plus sized? You’re like a 4-6! 2. When you do your every day runs, do you just head out with a mileage goal? Or do you have hill days, do tempo runs, sprints etc. I want to get faster but always just go for the mileage, I need to mix things up I think.
1. I’m not plus-sized, but wanted to share an option for my readers who need it. I’m more like an 8-10 though.
2. It depends on if I’m training for something. Most of the time I just head out for whatever and try to do one run with a goal each week – like a long distance, tempo or speed. If you want to get faster I would definitely suggest doing speed specific training at least once or twice each week.
These are great tips! I think another good one, that always helped me, was “don’t compare yourself to other runners.” If you are just starting out and you are comparing yourself to someone who has been running for a long time, you are going to get discouraged. Also, it’s good to know that not every run is going to be awesome. There will be good days and bad days, but don’t let a bad day discourage you either.
Thanks for sharing this!
Yes! Great tip!!