There is something special about running that you can’t quite put your finger on. Is it the wind blowing through your hair in every mile, the medal you receive at the end of a race, the people you meet along the way, or the challenge to be disciplined and mindful? There are so many benefits to running, yet so many people don’t know how to start.
There may be many college students at Andrews University who want to get into running but just don’t know how. As someone who has recently started running (as less than a beginner), and who has just run her first half-marathon, I would encourage you to change your mindset and your strategy. Most people think that the key to getting better at running is to just run as fast as you can for as long as you can, but really, the slower you start, the quicker you will improve. This article will outline the steps to become a runner and, most importantly, enjoy it.
Before you even start running, there are certain things you need to do. First, you will need proper running shoes. One of the top running shoe brands right now isHoka, well known for its supportive, responsive running shoes. Francine Drysdale-Brown (senior, chemical engineering), who ran a marathon last August, says that the shoes she has, the Hoka Bondi 9s, “feel like [she’s] running on a cloud, even after miles of running.” There are also other reliable brands such as Nike, Brooks, New Balance, Adidas, Asics, etc. You can also purchase other materials for your run, such as a running belt or vest to hold your personal items as you run, or special running clothes that make you feel confident.
Second, you need to have a proper warm-up routine. This should include dynamic stretches that warm up your body, such as leg swings, hip openers and various hamstring and quad variations. The real warm-up happens when you first start running, though you should start very, very, VERY slowly. You don’t want to go out sprinting and be out of breath before you even get to half a mile.
Thirdly, you need to walk before you run. If this is your first time running, don’t think that you must run one mile the first time you run. Take your runs at whatever pace is easiest and take walking breaks in between when you need them. You won’t be doing yourself any favors if you push your body too far.
And finally, you need to have a reason for running—something that motivates you. During this journey, there are going to be times when you want to give up, but having the right motivations and mindset will keep you disciplined, even when you feel like you can’t run anymore. Once you have the right shoes, the right stretches, and the right mindset, you are all set to begin.
When it comes to scheduling your runs as a beginner, you will want to run about two to three times a week, leaving days for strength training, mobility and rest. To become faster and stronger as a runner, you will want to alternate between different kinds of runs, including tempo/interval runs, easy runs and long runs. Tempo and interval runs are a speedier type of run where you will work to enhance your speed by forcing your body to adapt to a faster pace than you can run comfortably. Interval runs include sprints with walking in between, while tempo runs are a bit slower than a sprint and work on progressive pacing with slow jogging in between instead of walking.
Next, easy runs are the most important part of your training, so take notes. These runs are a time to take it down a notch and run slower than you think is normal at a conversational pace, which is also known as “zone 2” running. This just means that, at your zone 2 pace, you should be able to comfortably hold a conversation as you run, without burning out too easily. Take it as slow as you need to, no matter how awkward it may feel; your conversational pace will gradually become faster as you get further into your training. Lastly, long runs help prepare you for a race, whether you are going for a 5K, 10K, half-marathon, or marathon. Start small with a half a mile or so (depending on your level) and increase your long run by either a half mile or a whole mile each week as you continue training. Long runs are also best run at a conversational pace, where you can take your time and embrace the feeling.
Something important to remember is that you cannot just run three times a week and expect your running to improve. To become a better runner, you have to train the muscles you are using, especially your hips, glutes, hamstrings, obliques and calves. Taking the time to strengthen and stretch these muscles will decrease your chances of injury and keep your body loose and prepared for when you begin to run longer distances. There are also apps, such as Runna, Strava, and the Nike Run Club App, that can help track and structure your runs and workouts during the week. I used the Runna app in my training and saw great results. If you incorporate these different runs in your training, along with various strength training and stretching (and rests!) throughout the week, your body will be able to adjust to being a runner, and you will see the changes in your body and mood.
Nutrition also plays a large role in your running journey. Now, this doesn’t mean that you need to count calories or maintain a vegan or vegetarian diet. It just means to be careful about what you put into your body, as it will affect your energy levels during runs. You will want to fuel your body with carbs such as pasta, potatoes, rice, oats, and various fruits to keep your energy up and make up for the fuel lost during running. You also want to increase your protein intake and make sure you drink a lot of electrolytes before and after runs, to ensure proper recovery and prevent dehydration. It is also recommended that you have certain energy gels or snacks during long runs, especially for those over 60 minutes. Many good energy gels or candies can help you keep your energy up during a run; take the time to try out which ones work best for you (and your stomach).
Ultimately, the most important things you need to be a runner are motivation and discipline. If you have a strong enough reason for running that keeps you showing up every week, you will be able to stay consistent, even when it doesn’t feel like it. Cailan Fleming (senior, mechanical engineering), who is working to improve his running, says that “the hardest part is mentally convincing yourself to push past what you perceive to be your threshold. It’s telling oneself that you could run a little longer, run a little faster than you have grown accustomed to.” Every runner has bad runs that make it seem like they are not improving, but don’t let one bad run stop you from the improvements you are going to see if you stick with it. The only one you are competing against is yourself, so tell yourself to keep on pushing.
You might have heard runners speak about runner’s high before, that feeling where you get a burst of energy during a run, where you feel like you could run miles more. If you set your mind to it, you can experience this feeling and more, where running will feel like an outlet, not a chore, and will change your life for the better.
The Student Movement is the official student newspaper of Andrews University. Opinions expressed in the Student Movement are those of the authors and do not necessarily reflect the opinions of the editors, Andrews University or the Seventh-day Adventist church.