Today I am answering questions that I hear frequently from beginning runners. In the past, I have answered your embarrassing running questions and questions about losing weight to run faster. If you have a running question, please email me or leave a comment and I will be happy to answer.
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5 Beginning Runners’ Questions Answered
I want to start running but every time I try I get injured. What am I doing wrong?
You are probably trying to do too much too soon. If you are just starting an exercise program, it will take you a while to adapt not only to the increased cardiovascular exercise but to the impact that running incurs. Begin with a run/walk program that will start you slowly and allow your body to adapt. The Couch to 5k program is popular, and you can check out my “12 Week Run a 5k” training program on my blog. Remember, you don’t have to run a race, but either program will get you running without injury. Plus you can check out these 10 Tips for Starting a Running Program.
What is the best running shoe?
The question should be, “what is the best running shoe for me?” There are many great running shoes available, and the one that works best will be the one that works best for you. Go to your local running store. These running professionals will talk to you about the type of running you do, any issues that you have had, watch your running stride, and recommend the best shoe for you.
How many days a week should I run?
When you first start out, two or three days a week is a good goal and will get you fit. To continue to advance, you may want to add more days per week, depending on your goals. Try to give yourself two days a week off of running to recover and adapt, and don’t be afraid to take an extra day off occasionally if you’re feeling extra tired, sick, or if you have an injury.
What should I eat before I run?
This can be tricky. Everyone is different. While some runners can handle a moderate breakfast of toast and fruit, others will feel heavy and nauseous with the same pre-run meal. If you are running in the morning, it depends on how far you will be running. If it is just a few miles, you really don’t need anything. Sip a little water and you should be good to go. If you are running more than five miles, you will probably want to start with a light breakfast. A banana, a bowl of oatmeal, a half bagel with a little nut butter are all good choices. Experimentation may be needed to see what your stomach can handle. If you run in the afternoon, timing your lunch or afternoon snack becomes important. Try some fruit, nuts or seeds, or other light snack two to three hours before your run.
How do I get faster?
If you have run a race or two, feel comfortable running at your conversational pace, you can add a workout or two that will help you get faster. Try adding intervals on a track. These will improve how your body processes oxygen, increase your leg turnover and your fitness level. After warming up for 10-15 minutes, run 400 meters (one lap) at a pace that is somewhat challenging, about 7-8 on a scale of 1-10. Rest for a minute, then repeat for a total of 8-12 times. To advance, you can increase the distance (to 800 meters), or the number of intervals (12-16). Tempo runs are another way to get faster. Check here for details.
Need a little help getting started? I am an RRCA Certified Running Coach and I can create a personalized running program just for you. Check here for more information.
Now it’s time for the Running Coaches’ Corner!
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Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Tuesdays on the Run with Marcia, Erika, and Patty
Wild Workout Wednesday with Annmarie, Jen, and Nicole
All About Running with Janell
The Running Coaches’ Corner with Lora Marie, Marc, and Me!
Friday 5 2.0 with Rachel and Lacey and Meranda
Weekly Wrap with Wendy and Holly
angela @ happy fit mama
Great advice! I think my biggest advice for someone first starting out is don’t do too much too soon. And don’t expect to be running for miles and miles from the start. It takes time to build up, don’t rush it.
Debbie Woodruff
I agree because I speak from my own experience. After my first day running (where I think I ran three miles) I couldn’t walk for three days!
Laura Norris
Great tips! I completely agree with not doing too much, too soon. There will be plenty of time in the future for intervals – it’s best to start slow and build that base.
Debbie Woodruff
I think most new runners think they’re supposed to go out and run a few miles from the very first day. No wonder people say they hate running!
Kim G
I definitely had all of these questions as a new runner years ago. These are great answers/tips!
One thing that screwed me up when I first starting running was selecting sneakers based on the colors or patterns that I liked. I was running in the wrong type of sneaker for SO long!
Debbie Woodruff
Back when I started running shoes were all ugly! I love that the new ones are at least colorful (though that shouldn’t be the way you pick them 🙂 ).
Kimberly Hatting
As always, another informative post with great info!! BTW, it’s rather ironic the gal in your pic is sporting an Air Force Marathon shirt….that’s one of the marathons on my 2019 roster 😉
Debbie Woodruff
Good catch! Though I guess someone who has one the marathon might not be the person to use as a model for my post, lol.
Deborah Brooks
We have lots of beginning runners starting with our MRTT group this time of the year. These are the questions that we most often get thanks for sharing your expertise
Debbie Woodruff
Your new runners are smart to start out with a group of experienced runners. I’ll bet the get a lot of good tips.
Judy @ Chocolaterunsjudy
I think the biggest mistake beginning runners (and sometimes experienced runners with a tendency to injury) make is running too fast. I think there are many reasons people do that, but it’s hard for them to understand that starting out slow will help — in the long run. 🙂
Running too fast has seldom been my problem. 🙂
Debbie Woodruff
Some people think they have to run hard all the time, which totally isn’t true!
Annmarie
Great post! These are questions I get ALL the time from clients and friends – especially about the best running shoe!
Debbie Woodruff
Marketing makes it hard to figure out what the right shoe should be!
Janelle @ Run With No Regrets
Great tips! People ask me about running shoes all the time, and I always recommend going to a “real” running store to get properly fitted!
Debbie Woodruff
It’s really the best way. When I was coaching cross country it was amazing how many people showed up with shoes they bought at sporting goods stores.
Vanessa Junkin
I get the shoe question all the time… and I always refer people to our local running store!! Just because a shoe works for me doesn’t mean it will work for the person who asked me. I will have to join your linkup — I’m an RRCA coach, too!
Debbie Woodruff
I hope you’ll join our linkup! You don’t even have to be a coach, the post just must be about running (though being a coach is great too 🙂 ).
Yes, I have my favorite shoes and I certainly don’t expect them to work for everybody!
Marc Pelerin
Great tips. Always good for new runners to ask questions especially if they are looking to run for a long period of time.
Congrats on being named a nuun ambassador!
Debbie Woodruff
Thank you! It was kind of weird because I never got the email. This is my third year too, but I had to email them (which also happened on Pro Compression!)
Sandra D Laflamme
So much good advice here Debbie and certainly true about running shoes and what to eat. A lot of it comes down to personal preference and what works for you.