Looking to learn how to start running outside? These tips will have you beginning your running journey ASAP!
Thankfully the rain cleared out today and I was able to sneak in a run after work before typical Friday Night activities. Since we are just starting a mile a day, I thought it would be fun to talk about how to start running outside, especially if you are a beginner.
I started running because I agreed to run a half marathon after a few too many drinks. I am one to stick to my word, so I committed to figuring out how to run a half marathon…or even just one mile. It wasn’t easy, especially not in the winter but I did it! I have an irrational fear of treadmills so running outside was my only option for raining. IF I could do it, you can do it!
This post is all about how to motivate yourself to start running outside! Look-out world! You’re on your way!
How to Start Running Outside
So you’ve decided to go on your first run, woohooo! Now here’s how you do it:
Running Shoes
When you start running, you are probably going to just start running in whatever sneakers you have (yes we all started somewhere). While this is great and all, you really should use your running shoes only for running. They offer specific support and comfort that will last you around 300-500 miles. The best way to find the right sneaker for your foot is to go to a running store and have them watch you walk. They will be able to see how you carry your weight and be able to recommend the best shoe for you.
Pro Tip: Running stores typically carry the latest edition of the shoe. The versions don’t change much from year to year so you can always buy the one down online for much cheaper!
Socks
Now hear me out, it took me years to figure out that my everyday socks weren’t cutting it on my runs. You can get blisters from sweaty feet or having your fit rub the shoe the wrong way. Look for socks that are breathable and moisture wicking. Don’t wear all cotton socks when you run (ahem looking at you Nike). You are going to want a poly blend to help pull all that sweat away. My favorite are Suacony socks! And of course, be sure to wear these socks when trying on your running shoes!
Now that You are Dressed, Get Outside!
If you recall from day one, the best way to motivate yourself to run is to get outside ASAP. This way you can’t back out as easily.
The Run-Walk Method
I ran my first half-marathon in Disney (really went from 0 to 100 here) and had to learn how to run and run for a long time. RunDisney recommends following the Jeff Galloway method of running and walking for anyone from beginner to experienced runner. Don’t wait until your muscles are tired before you break to walk, the idea is to take breaks to make training easier and reduce the risk of injury.
No one said you have to run any distance without stopping to walk, you can do it however you want. When I first learned to run, I did a lot of running a certain amount of blocks and walked for a minute to recover before running again. Now I try to walk every 1 mile/1.5 miles to give my muscles a break! Always do what feels best for your body. You should also be able to run at a conversational pace – don’t overdo it!
Sign up for a Race
While this may sound intimidating, signing up for a race will keep you dedicated to the training. Most people start with a 5K, which is a 3.1 mile race and usually a fun local run. You can dive in and pick a half marathon or full marathon, but I don’t recommend it! You can find a race near you here!
Choose a Training Plan
There are tons of apps that can help you set up a training plan. To keep it simple, this is a great way to start:
- Train 3 times per week
- Run two 30 minute runs (usually Tuesday and Thursday)
- Run a longer run on Saturday or Sunday (4 miles or longer)
- Take 1 day to completely rest – sleep and recovery are extremely important!
- Cross-Train (do a HIIT workout, cycle, strength train, or other workouts) 3 times per week
Let me know your first run goes! Don’t forget to stretch before and after you run! I’m 4 miles down, (at least) 26 more to go!
xoxo
Krysta
