Ahhh spring…
Well almost spring….
Well not really spring if you’re anywhere near me but whatev. The point is, March starts the beginning of training season for lots of runners!! Myself included 🙂
As the weather warms and calendars fill with all sorts of races, now is a great time to get organized and make sure you have exactly what you need! Whether you’re an experienced runner getting back into training or a newbie looking to train for the first time, these 5 things will help set you up for running success!
Check Your Shoes!
I truly didn’t understand how important shoes were till I started running in a kind of old pair and within days my shins and knees were killing me. I hit my running store, got properly fitted and felt the difference immediately.
The general guideline for when to replace running shoes is every 300-500 miles or every 5-6 months depending on how many miles a week you log on them. Also, wear your running shoes for running ONLY! This seemed a silly rule to me at first but once I realized why, I truly never wore them unless I was running.
Running shoes are designed specifically for the forward motion of running and for the way your foot falls during a run and the shoe will mold to that specific shape . Walking is a different foot fall altogether so keep those runners running only.
Find Your Perfect Plan!
Just a quick Google search of “running training plans” will result in thousands of options. However, not every one of them will work for you. Some things to consider:
- What does your weekly schedule allow?
- Some plans having your running 5 out of 7 days a week, others just 3. If you know it would be easier for you to do more work on less days, that may be a better plan for you.
- What is your current ability level?
- Are you a beginner/novice runner? An intermediate runner whose is already logging a few miles a week? Are you an advanced runner who could easily pump out a few dozen miles in any given week?nChoose a training plan that fits you!
I am a fan of the Hal Higdon plans and have used them for the marathon, other shorter races and now for the ½ Marathon.
ALWAYS Cross Train!
When I was training for the marathon I definitely fell short in the cross training department. (Cross training, btw, is simply any exercise other than running; yoga, pilates, spinning, swimmimg, weight training,etc) And it wasn’t till afterward that I realized just how important it is. Thanks tendinitis!!
Cross training allows for muscle balance; your running muscles get a break while you continue to build cardio and muscle endurance. It also helps break the monotony that some weeks of training can bring.
Map Your Course
You’ve got your shoes, your training plan laid out, where the hell ya gonna run?!
When choose where to do your runs about a few things:
- The time of day you’ll be running. SAFETY FIRST.
- Will you be headed out most morning? Make sure your course is well lit and safe in the quiet hours of the morning.
- Mid-day? Will your chosen course be busy? Will you be dodging people the whole way?
- Evening? See morning advice.
- Asphalt is gentler on the joints than concrete, so stick to an asphalt path or the street if possible. If you’re running on a track remember there is more bounce than on the road so doing the bulk of your training there may make the transition to road running hard on your body.
- Same goes for the treadmill!!
- Treadmill running is easier than road running, simple fact. And while it will still provide you a great workout, it’s not conditioning your body for running on asphalt or concrete. I use the treadmill only when running outside is simply not an option…and I’m talking monsoon rain or flash flood or 6 feet of snow.
Get You A Running Buddy!
We all know things are usually easier with a support system. And running is no exception. I am lucky to have amazing runners and friends in my life who are 100% there to run with me, support me, keep me motivated.
If you find yourself without a person or tribe to run alongside you, check out your local running store, do a Facebook search for running groups in your area. I promise there are people in your area who geek out the same way you do over your new running journey 🙂
So. You’re ready to run?? Go for it. Do it. You will never regret the decision to start when you cross that finish line and realized just how far you’ve come.
Who’s running what this spring?! I’m dying to know! Leave a comment and GOOD LUCK!!
Xoxo
Katie
