beginners guide to running

Did my title hook you in? Good! Now don't worry...this post is in fact about running for beginners, but more of a tell-all of my experience (second time around!) and my tips and tricks. I'll link you up to some great programs that I have used and highly recommend, as well as some products I've found to be super helpful.

This post contains affiliate links. If you purchase an item through my link, I get a small compensation, which supports the fitness and health messages I love sharing. If you have any questions, feel free to contact me.

I'm not a big fan of the dreadmill, but no judgment if that's your gig. My go-to necessities are geared towards outdoor runners, and my program and app recommendations are geared towards beginners. 

The app that does all the work for you

I first did a walk-to-run beginner program in the summer of 2010. I had a print-off from Runners World tacked up in the garage, and would memorize that day's "splits" - 1 min walk, 1 min jog; 30 sec walk, 2 min jog; etc. and spent most of my run looking down at my sport watch. The plus side? It made the run go by faster. The downside? It was sort of stressful. 

Now, in the summer of 2017, there's an app for that. Couch25K is my go-to. It has a 3-run per week plan, that builds you up gradually. 
My favorite features include: 

• Easy to learn launching to make sure you can hear the coach over your music
• That it has an audio coach to tell you when to walk and when to jog!
• It tells you when you're halfway through (turn around!)
• You can customize the coach, and access recipes and other social sharing items

Beginning runs usually run around 25 minutes, and start and end with a 5 minute warm-up and cool-down. I can usually do about 2 miles, sometimes less. Another pro - if you're struggling, you can skip a jog session and do another walk, no sweat! 

Their website looks a little early 2000s, but check out their Facebook page and Twitter for articles and tips.

The app isn't free​ ($2.99) but I'm telling you, it's worth it.

Don't Sweat It!...in your eyes 

Find it here

Update - I now own 6 of these, one for each day of the week!

Mission VaporActive Cooling Lockdown Headband

• ​​Adjustable for heads of all sizes
• Wicking fabric prevents sweat getting in your eyes (or reduces it, if you're a heavy sweater like I am - zero shame, guys)
• High visibility - I buy outdoor gear in high vis colors whenever I can 
• Easy to wash! I've thrown it in the washer, as well as hand washed, and always hang dry (for increased absorption)

Pockets for your stuff

Find it here

FlipBelt Running & Fitness Workout Belt
​
Since I got my FlipBelt as a gift from my brother last year, similar products have hit the market. So let me tell you the pro's of this model. 

• Multiple pockets let you store your phone, keys, chapstick, whatever else
• The convenient elastic loop is good to hook your keys, or in my case, your dog's water bowl
• Sizing means it will fit you, and won't budge during your run (it really doesn't, even if you have a giant iPhone)

​Stay hydrated, folks!

Nathan SpeedDraw Plus Insulated Hydration Pack

If you're craving water during your run, then this one is for you. I have friends who can't drink while they jog, so if that's you, scroll on past. While FlipBelt does make water bottles that fit right in their belt (which is great! I just learned about them) I wanted one that was easy to hold (no hand cramping, guys) and easy to drink. 

This one has the "suck" feature, but you can also squeeze. And while it may look small, myself and my dog barely finish it during a 2 mile run. The hand strap is adjustable, the fabric doesn't mind you sweating on it, and the little zip pouch is surprisingly roomy - could easily fit a small wallet. 

Some final remarks for you. 

• If you're still building abdominal strength (does your back hurt during or after a run?) you may want to consider a lightweight training belt (like this one) while you run. The pressure will help engage your abs, protecting your back. 
• If you battle chub rub, try Body Glide to avoid chafing, and/or invest in running leggings appropriate for your weather scene. Winter leggings will get itchy quickly on a summer day. You may want one with a tummy control top as well. 
• If you have any sort of joint issues, make sure your socks and shoes are what you need. I'll be posting soon about Running with Arthritis, but if you've never sought medical advice for joint pain, your general doctor is one place to start. A sports-oriented chiropractor may also help provide some insight. Getting your feet fit at stores like Fleet Feet or The Walking Store that have you stand on their special platform and measure arch height and pressure areas are a good place to start. Keep your running shoes just for running - use an older pair for other activities and preserve the life of your joggers. 

And last but not least: 

• You're going to have really good runs, whether you're already in a good mood or more stressed out than usual, and you're going to have really bad runs, too. Ones where you walk more than you run, when all you want to do is get back home. But those runs build your mental strength (and I don't mean no pain no gain, I mean learning about what your body can accomplish) and you'll feel better than if you hadn't gone at all. 

All the best!
​BD