A Beginner’s Guide to Running
Success is much easier to attain when given the proper tools in preparation. Running has a relatively low barrier to entry compared to other forms of physical activity- grab some shoes and get goin. IT is an easy skill to train no matter where you are in the world- it won’t take up space in your luggage. Running is a moving meditation that can be both individual and social- there are many health markers that benefit from the act of running.
The physiological value of the sport is undeniable but still, running can get a bad rap. The high impact of running can lead to skeletal-muscular issues, lack of knowledge around ventilatory thresholds can lead to overexertion, and highly competitive folks may find comparison the thief of joy.
I’ve always been someone who ran, but I’ve only recently dubbed myself a runner. For years, I would embark on an annual (semiannual at best) run in the hopes that one of them would be the one to make me fall in love. I’m not sure why I persisted, but at some point, it worked. Through self study and errors made, I felt the invaluable gift of accomplishment become a motivator to keep going. Since then, I’ve become a run coach and gotten certified in nutrition for endurance sports to support the athletes that I work with.
Knowledge is power, so I’ve compiled a high level list of tools that have helped me to experience success via increased skill- it’s a positive feedback loop. I hope that a bit of a leg up can encourage that sense of personal accomplishment for y’all who may be interested in developing the skill.
“Precovery” and Nutrient Timing
Run prep doesn’t begin after you’ve laced up and hit the road. Sleep quality, nutrient strategies, and allostatic (stress) load lay down the groundwork for the run experience well before you’ve thrown on a pair of shoes and shorts. Establishing a solid routine and setting expectations relevant to these factors is base-line for successful skills development.
Precovery for amateur running does not have to be a big to-do. Instead, keep the basics in mind: fuel properly, rest plenty, and reduce stress load. You can find specifics about threshold training across the internet, but, unless you’re in it for sport-specific training, those details can muddy the water when the intention is to begin.
Nutritionally, carbs are faster acting energy, fats are highly concentrated energy. Eat a balanced diet including nourishing fats, fiber/veggies, and protein. Each of these nutrients act as building blocks to your body and it’s system operations. Give your body some time to digest the foods it’s consumed or intentionally consume easier to digest options (smoothies versus full fruits) so that you don’t end up cramping up in the run itself.
On-The-Run
Just start! running is different from walking in that running includes going airborne intermittently between steps. For a moment, on a run, you’re flying. Pace doesn’t matter, time doesn’t matter. Instead, move within a context that feels sustainable- just go and grow from there.
Your body will tell you when you need to slow down or if it’s time to speed up, you just need to read the signs. Without getting too in-depth about the details, our body leverages the resources it has to begin and maintain motion. At high speeds, the body will deplete fast-acting/fast-replenishing energy sources (carbs). At lower, longer-duration speed, the body can lean into it’s more concentrated sources (fats).
Your heart rate and breath rate are vital indicators for the systems at play and how your resources are being managed. Information on Ventilatory Threshold metrics can be found across the internet but, again, as a newbie to the sport, that information is likely to complicate something that can be identified innately.
Keep it simple, signs of excess will show up as extreme breathlessness, cramping, nausea, and painful pounding heart rate. Listen to the body and let go of expectations, your runs will improve with practice, not by force. Be present and enjoy the dialogue between body and mind.
Afterwards
When the distance and the pace don’t matter as much, the act of running is the joy itself. You’ve gotten up and gotten it done- the rest is details. After your run be sure to refuel by giving the body adequate nutritional value (whole, un-processed foods will do). Exercise is an appetite suppressant as the body shunts resources away from the visceral core and out towards the working extremities- so be mindful of how soon before/after your consuming foods keeping an eye on the time it will take to digest the foods. In the immediate hours following a run, hydration and nutrition not only support recovery, but can act as the precovery for the next bout of physical activity.
Movement should be a gift, not a punishment- our bodies feel our intentions and, much like a child, can sense when the vibes are off. As a result, the body responds accordingly, our self image can either subdue or contribute that stress load. Stress layered onto stress suppresses immune function and recovery initiatives. Love your body, enjoy the ride, take off the expectations, and allow yourself to just try a few times.
