Many of you know that, in addition to being a Failed Dieter, I also work for an apartment management company in North Carolina. The owner of my company is Mary Gwyn, and while she would never admit it, she’s kind of a big deal in the apartment industry.
But not only does she run her own company, but she also runs. A lot of you have been asking for some tips for aspiring runners, and running is just not my thing (read: I fall down a lot), so Mary has graciously offered to share some of the best running tips for beginners. Check out her 5 tips for the aspiring runner below!
5 Tips for Aspiring Runners
Are you an aspiring runner? Looking for tips for starting your running career, but not sure where to start? Hopefully you already know to run facing traffic, wear bright/reflective clothing, don’t text and run, and to consult your physician before beginning any exercise program.
If you have passed those, here are 5 tips that will help you as you begin your running career!
Set a small, realistic goal
If your goal is to run a marathon in May, go ahead and schedule an appointment with your orthopedist because you will need him or her sooner rather than later.
Starting goals should include how many days a week you want to run, how much time per day you have to invest, possibly what distance you’d like to run and by what ending date. You may want to consider at most, running 3-5 days per week. The “rest days” give your muscles time to recover so you run better, further, and faster! Your body also needs other kinds of movement and exercise, so do something totally different on your “off” days, like weight training.
Setting a small, realistic goal that is right for you will help keep you from burning out or getting in over your head!
Warm-Up! Stretch before and after!
Even if you are pretty active and do a lot of exercises, each type of activity uses different muscles. It’s important to warm up and stretch before and after to avoid injury! Tennis uses totally different running motions (side-to-side, short bursts) from running a mile.
Look for a good, sound warm-up and cool-down routine. Runner’s World has a great warm-up for beginning runners!
Walk, run, walk, run…lather, rinse, repeat
Start your run with a walk, a brisk one, and get your body moving and iron pumping. Then begin running, slower at first and building up more speed, and longer distances, with runs in between.
After knee surgery my husband Tom had to start running again as a beginner. He walked a mile, ran a quarter mile, walked a mile, ran a second quarter mile, then ended walking 2 miles. He built up over a period of a few months, and is now running his normal distances…pain-free!
Track your progress
Running progress may seem non-existent, or very slow. So track your progress either in an app like Runtastic, MapMyRun, Runkeeper, Couch to 5K, or 5K Runner.
You can also track manually on paper, but these apps have some advantages, such as recording your distance, speed, time, heart rate, and more.
After a few weeks look back on your early run statistics. You’ll be surprised at the progress you’re making!
Listen to your body
Pain isn’t always gain. Intense pain is a warning that something is wrong! Listen to your body; if you have intense pain, stop what you’re doing.
If you are really sore and tired every time you run, you need to lower the number and/or length of your runs and build up your strength, muscles, and endurance.
Overdoing it leads to injuries that keep you from being able to run for life! Starting slowly and working up with reasonable goals will help make you a happy runner!
Are you an aspiring runner? What is keeping you from starting your running career? Let us know in the comments section below!
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Mary Gwyn is a Certified Property Manager (CPM) with over 20 years in the multifamily industry, Mary speaks all over the country at industry conferences such as Multi-Housing World, Brainstorming and NAA.
She also built her company, Apartment Dynamics, from the ground up, and it now employs people all over North Carolina. She has been published in national publications such as UNITS Magazine and MultifamilyPro and consults and trains all over the United States.
Mary is a very blessed marketing trainer, entrepreneur, wife, and stepmom, trying to do it all to the glory of God one day at a time!
Since we are surrounded by so many examples of faith, we must get rid of everything that slows us down, especially sin that distracts us. We must run the race that lies ahead of us and never give up.–Hebrews 12:1