Beginning to Run

I still remember what it felt like the first time I went on a run that was truly just for me.  I wanted some time for myself after having our second kid, and figured running was something that didn’t require much more than what I already owned. I laced up some shoes that I can now definitively say were too narrow for me, put on a pair of athletic-type maternity shorts that, turns out, still fit just fine even after our son was in the world, and dug out a sports bra so ancient that I am pretty sure my parents paid for it when I was in undergrad. I put zero expectations on myself for time, distance, or pace. My only goal? Run.

I made it a mile and a half before calling it a day, and decided that this new activity was equal parts difficult and motivating.  Sure, I wasn’t fast, nor was I going too far from my house, but that time alone were enough to make me want to keep trying.  For the first time, I was not judging myself or my abilities based on others. I let myself run with a completely clean slate- running for me, and me only.  What did I replace that judgement with?  Curiosity. How long does it take to run to the park and back? How long can I be alone in my own thoughts?  How can I make sure to be kind to myself while it is just me and my own thoughts? How far can I run? Can I sprint to that far-off tree before the end of this song? What happens if I start running four days per week instead of two or three? Can I run a marathon… with a time goal? How on earth do I even train for that? How do I keep running in the winter? What sorts of strength training will make me better at this?

The moment I removed self-judgement from the equation, running got really run. Sure, it was still hard – I like to liken beginning running as “like running in a pool that happens to also be uphill” – but the difficulty was coming from my legs and my lungs, not my own thoughts. Somehow it seemed as though learning to love myself fully, in all my imperfections, went hand-in-hand with loving running.

Does that mean that all my runs go great? Absolutely not.  The line of best fit angles sharply towards joy, though, and looking back, these are the things that really made a difference for my experience running as a beginner:

1. Start slow. Take time to build up the length of your runs (in distance and in time on feet!), weekly mileage, long run duration, and any speed work. Feel free to use a run/walk method that fits your mood and fitness level.
2. Invest in the essentials. Good socks, running shoes, a well-fitting sports bra, shorts, sunscreen, and anti-chafe are great places to start. You don’t need to break the bank!
3. Consistency beats motivation. It is okay if you don’t always feel like going on your run, but it is far too easy to let a missed run or two become “whoops, I haven’t run in… how long?” On those days, I follow the fifteen minute rule: tell myself to run for just fifteen minutes.  If I feel good, I can keep going, and if not, it is okay. More times than not, my mental block was more about getting started than continuing. Not motivated to do your long run?   See if there are any local races that you could register for as all or part of your long run so you have support on course and can practice race-day fueling.
4. Vary your runs.  Keep running interesting by finding a group run, exploring a new trail, running a new route, listening to a new podcast or album, trying new terrain, or looking up some interval training if you want to add speedwork.  The Grandma’s course has some hills, so trying hill repeats is a great way to build strength, speed, and improve your running economy. 
5. Don’t underestimate yourself. You absolutely can run the goals you have set for yourself, whether they are to do with consistency, distance, pace, building healthy habits, or any other goal.  We are all capable of so much more than we realize, and running is a great place to explore your potential.
6. Rest days are just as important as training days. Your training runs are only as good as your ability to recover from them. This includes things like eating enough to support your training, ensuring your legs can actually rest (ie leg day is not best placed on a rest day from running!), and getting adequate sleep!
7. Strength and mobility work pay back in dividends. Grandma’s Marathon is known for being a fast course with a net downhill. This does not mean there aren’t any hills, especially at the beginning of the course when you’re on gently rolling hills with woods on either side.  It is okay if you don’t have an entire gym routine or a huge chunk of time to devote to it. It could be as simple as jumping on YouTube and searching for a bodyweight-only strength and mobility workout.
8. Keep your easy days easy.  One of the most common topics that comes up is what on earth this means.  An easy check is to see if you can talk in complete sentences (“conversational pace”) while running with others, or breathing through your nose while running on your own.  When you need to switch to breathing through your mouth, you’ve also moved beyond your easy pace for that day.  I say “that day” intentionally because what feels easy varies from day to day.  Easy pace is a range, rather than a set pace. Life happens and your body will find the same pace easier or harder depending on what else you’ve had going on. There aren’t awards for who has the fastest easy pace. Run smarter, not harder, on these days so you are ready for tougher workouts ahead.
9. Avoid the comparison trap.  Your running is for YOU.  When someone asks “so what got you into running?” your answer will be different from others.  Treat other runners as folks with a shared hobby rather than as competition. At the end of the day, the true joy of running is not rooted in being the best or winning.  We all win when we all root for each other’s success. Remember: someday we won’t get to do this! Today is not that day. What a privilege to get to be ourselves and keep getting after it!
10. Take your beginner mindset forward. Stay curious! When we think we have fully mastered something, we forget to keep exploring and learning about it and ourselves.  Remember your why (and maybe even re-imagine it as time goes on!), and delight in the little things you experience because you are a runner- from seeing something unexpected on your run to having a lot of energy for other parts of your day.

It is worth saying and repeating: There is no set amount of minutes, miles, days per week, or races that make you a runner.  Keep your running rooted in your why, stay flexible, and be kind to yourself along the way, and the Grandma’s Marathon Weekend finish line may very well turn into more of a starting line for your running journey.  During your training, as with all things, life happens, and if you’re able to even hit 85% of the plan you’ve set for yourself, you’ve had an incredibly successful training block.  Running can be such a fun part of your life – but it also isn’t your entire life. Start slow, wear sunscreen, celebrate small wins along the way, and remember: Progress, not perfection. You’ve got this!