Webinar 1: Running for Beginners
Hello everyone and thank you for listening in today! This is the text version of the running for beginners webinar where I’ll give you the tips and knowledge you need to start your journey as a runner today. If you’ve never been a runner or don’t know anyone who is one it can feel really intimidating to get started. It might feel really awkward at times or you might experience some pain and injuries along the way which can be really discouraging. I’m here to help you navigate the “newness” of running and feel comfortable describing yourself as a runner.
Tip #1: Safety First.
If you were going to go out running today, how could you make sure you were doing it safely? There are several things to consider when thinking about run safety including the weather, time of day, location of your runs, and your gear. If you live in the Midwest, it’s starting to get cold and dark out with snow and ice on the way. Temperature-wise you should always dress 10 degrees warmer than it is outside. So if it’s 40, dress like it’s 50. Wear lots of layers so you can stay warm at the beginning of your run and remove them as you warm up. If it’s dark out when you’re running, make sure you have a flashlight or headlamp as well as some reflective gear. Not only do cars need to see you, but other runners and cyclists too! If you live in a heavily populated area, try to stick to streets you are familiar with in the beginning so you don’t get lost. Additionally, bring some form of safety device like a whistle or GPS tracker. For example, when I go biking I always start a live-track session so if something happens to me, my location is being broadcast to a friend who knows what I’m doing.
Tip #2: Start Small (walk, run walk, jog, run)
When you’re excited to start a new workout plan, you might be tempted to get out there and run as far and as fast as you can. Or maybe you’re really hesitant about starting and are overwhelmed by the idea of running 3 miles, 1 mile, or even just to the end of your block. When you’re starting a new workout program, you should start very slowly. If you’re completely brand new to running or any structured workout program, start with just walking. As you gain strength, endurance, and confidence you’ll generally move into a run/walk combination program. This is where I started - it might look something like running for 3 minutes and then walking for 5 and alternating until you’ve done 1-2 miles or 10-20 minutes of exercise. Gradually, the minutes walking fades to 0 and before you know it you’re running for 30 minutes straight!
If you’re starting back up with running, again take it slow and start small. Don’t go out and try to run a marathon even if you used to be able to. Even if you think you can, you could end up injured, overworked, or completely demotivated to go out again. When I write a training program for a beginner, we start with the furthest distance you think you could run today, and then repeat again tomorrow. For some, this is only 5-10 minutes. Your training program should slowly build up to your goal, with only a 10-12% increase each week
Tip #3: Get a Coach
Finally, not only should you not be afraid to ask for help - but you should be afraid to NOT ask for help. A coach can do so much more than just provide you with a training program. A good run coach can help you pick out the right pair of running shoes, help you find the perfect race for you, motivate you when you want to quit, help you avoid or recover from injury, and generally serve as your accountability partner through your journey.
Now, run coaches aren’t free and that can be a huge barrier to a lot of beginners. But, if you’re paying someone to write you a program you’re more likely to stick to it. Plus, a run coach doesn’t have to cost you an arm and a leg. For example, 3 sessions with Accountability Partners is just $100. 3 sessions is likely all you’ll need as a beginner: 1 to create your program, 1 to check in on early progress, and 1 to prep before your race. When you’re an active client you can check in remotely via email for any quick questions or advice. Your sessions can be used to talk about your progress and how the training program feels or to actually get outside and have a partner to run with. We can take a look at your form and make sure you’re running efficiently and sometimes it’s just nice to have someone to run with to keep you motivated.
In Summary
So, to recap, my 3 big tips for a new runner are to ensure you are checking all the safety boxes, starting out small, and hire a coach to help you through the initial phase of training. Running is a pretty safe activity by itself but external factors like weather and the people you encounter are things you need to prepare for. Don’t go out and run a half marathon on day 1 of training and don’t feel down if you don’t want to run for more than a few minutes. You should start small and gradually build up during your program. Finally, getting a coach can help you design a safe and responsible run program and provide you the motivation and inspiration that you need to achieve your goals!
Please don’t hesitate to reach out if you have any questions or if you are ready to take that first step and start running! Just send an email to Support@accountabilitypartnersllc.org and we’ll be in touch! You can also subscribe to our mailing list to be the first to know about new webinars and events throughout the year.
Happy Running!
