Today I am answering questions that I hear frequently from beginning runners. If you have a running question, please email me or leave a comment and I will be happy to answer.
This post is sponsored by adidas.
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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.
And Now It’s Time for the Runners’ Roundup!
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!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
All great answers to very common questions! It can be hard to start out, and it can be very frustrating to feel like you keep getting injured whenever you start running.
I hear that a lot from new clients, especially shin splints. And it’s usuall too much too soon.
All great questions that take decades to truly figure out! Lol Many are ever changing too
That’s true, things (and advice) changes through time.
You always have such great tips! These are perfect to help get new runners started and keep them on the right track!
Thank you. I remember the things I didn’t know when I started and try to share what I learned.