Tips and advice for those just getting started running or who are interested in learning more about running

How to Run: Useful Advice for First-Time Runners

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Our advice for first-time runners will start you off on the right foot

So you’ve decided to start running? Congratulations! Running is a great way to improve your cardiovascular health, build strong bones and muscles, and boost your mood. But if you’re a first-time runner, the prospect of lacing up your sneakers and hitting the pavement can be a bit intimidating at first. Where do you start? How do you make sure you don’t get injured? And how do you keep yourself motivated to keep running?

Don’t worry, we’ve got you covered. In this blog post, we’ll give you some useful tips on how to get started with running, how to stay safe and injury-free, and how to make sure you keep enjoying running for the long haul.

Remember: every runner starts at square one. You are about to embark on an amazing journey. It will include countless miles, early mornings, new friends, and plenty of finish lines! Take our advice for first-time runners and apply it to your journey!

Set a goal, find a training plan

Image of a runner posing in front of a 2020 Finisher backdrop after completing the 2020 KXAN Simple Health 5K. First-time runners should set a goal and find a corresponding training plan, like the free 5K training plan in this blog.One of the first things you want to do is set a goal. That could be a distance, a race, or a specific distance at a certain event. If you’re just starting out, an ideal goal race would be the Austin Half Marathon. The distance, 13.1 miles, is a great intro to the sport. Plus, you have plenty of time to follow this free half marathon training plan!

Set a larger goal and train for the Austin Marathon. Going from 0 to 26.2 is a great undertaking, but one that you can accomplish with help from this free marathon training plan. Want to begin with a smaller distance and get to the 3-block-long finish line festival before everyone else? The 5K distance is perfect if you don’t have that much time to train. Bonus points for getting friends and family to join you. Make sure you download this free 5K training plan and share it with whoever’s joining you.

Learn how to run your best

Running is simple, you put one foot in front of the other. But there are so many ways for you to run better and see improvement. Take proper care of your body, especially when you’re just beginning. Getting more sleep, taking time off, and hydrating properly are just a few of these 7 tips that’ll help you run your best!

Prepare for different weather

You might not know it yet, but running in the rain is an absolute treat! Just make sure you’re prepared so a fun run in the rain stays fun. These 7 tips will keep your training on track despite the weather. Just make sure you check the weather before you take off. Don’t run if there’s lightning!

If the weather is on the warmer side, summertime running tips will keep you comfortable and safe as the temperature rises. 

Keep your motivation motor running

Image of runner from Mexico with his right arm flexed during the 2020 Ascension Seton Austin Marathon. This blog post have tips for first-time runners, like how to be relaxed and run your best.Sometimes the motivation just isn’t there. The chances of skipping a run or missing a workout are higher with first-time runners. But you’re not alone! All runners face this dilemma. One of the best ways to keep your motivation level high is to find an accountability partner. This person will meet you early in the morning and make sure y’all complete the run. Yes, you guessed it, you’ll hold them accountable too! Here are 5 additional tips for staying motivated.

Get Good Shoes

Invest in a good pair of running shoes. One of the most important pieces of gear for a runner is a good pair of shoes. Running shoes are designed to provide cushioning and support for your feet, which helps reduce the risk of injuries like shin splints, Achilles tendonitis, and plantar fasciitis. When choosing running shoes, it’s important to get fitted at a specialty running store, like Fleet Feet Austin, so that the sales staff can help you find the right shoe for your foot type and gait (the way you move while running).

Don’t miss your morning run

Getting up for your early morning run can be difficult, especially for first-time runners. Completing an early morning run really sets up the rest of your day nicely! But the battle with your alarm clock is real. This is the case for veteran runners too! Implement some or all of these 6 tips. They’ll help you get out the door for your morning run.

Long-run recovery timeline

You’re logging miles. Crushing your early morning run. Your weekend long runs are getting longer. What’s left? Learn how to properly recover from your long run with this recovery timeline. This long-run recovery timeline will help expedite the recovery process and help get you ready for whatever’s next!

This useful advice will help put first-time runners on the road to success. But if you’re returning from a long break or recovering from an injury, this information is just as beneficial. Get ready for an amazing running journey! Hey veterans, if there’s something that worked for you as a first-time runner let us know on Facebook or Twitter.

Get Off Your Phone: Turn Screen Time Into Workout Time

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Advice on how to get off your phone and spend that time working out

According to a 2017 study published by Cross-Platform Future in Focus, people spend nearly three hours per day on their phones. That’s like working a part-time job! Whether it’s personal or professional use, you’re checking email, replying to texts, visiting social media, reading articles, etc. While some of this time spent on your phone might be useful, most of it can be cut out or reduced. Get off your phone and create something beneficial for you: workout time. Follow our advice, get off your phone, and turn screen time into something that’s more productive and will help you reach your goals!

6 tips to reduce screen time

  1. Disable “raise to wake” feature

Disabling the raise to wake feature on your phone can reduce your screen time.

This iPhone feature uses internal sensors to figure out when you lift your device. Once you do, the screen turns on. This allows you to check for notifications, encouraging you to open them up and spend time on your phone. Once disabled, you’ll be prompted to press a button or two to access your phone. This might take longer to access your phone, but in the long-term it’ll change your habits. Instead of checking for notifications every time you lift your phone, plan to check it every 60-90 minutes. This can reduce your overall screen time while ensuring you keep tabs on anything you might need to check.

  1. Stop pooping with your phone

Don’t take your phone to the bathroom with you! We’re all guilty of this. What should be a quick trip to the bathroom turns into a spiraling journey down a rabbit hole about the latest running shoes. Next time you need to go, leave your phone behind. Instead, focus on the task at hand. Get in and get out. Depending on your previous habits, you could add an extra 30-60 minutes of extra time to your day. Perfect for a cross-training workout or adding an extra half hour to your run. Even if you just add 10 minutes, that’s enough time to add these 4 stretches before your run.

  1. Inform your friends and family

Save that text/call for the next time you run with your friend. Credit: Scott Flathouse

You’re trying to break a bad habit. The best way to do this is by telling the people you text and chat with the most. Save it for when they see you in person. If you’re visiting with them, have them discourage you from repeatedly checking your phone. Take it a step further and pay them $1 every time you check your phone. Nobody likes to lose money! Pro tip: tell your friends to save that text or that call for the next time you run together.

  1. Avoid using your phone as an alarm clock

Using your phone as a wake-up call defeats the purpose of reducing screen time. Once you turn it off, what are the chances of you checking email or text messages? Pretty high. Use an old-fashioned alarm clock instead.

If you prefer to use the alarm clock feature, these tips can help ensure you don’t immediately dive into screen time.

  • place it somewhere where you have to actually get out of bed to stop it
  • once you turn it off, immediately jump into your morning routine (washing hands, brushing teeth)
  • set your running gear/shoes in the vicinity

  1. Customize screen time settings

Learn how much time your spending on your phone before adjusting your screen settings.

Before doing this, check the reporting feature that shows you how you’re using your phone and how often you’re using it. Once you realize how you’re spending your time you can make various adjustments.

  • Downtime – only phone calls and apps that you choose to allow are available
  • App limits – set daily limits that’ll help reduce the time spent in a specific app
  • Always allowed – this might be reserved for a couple of apps that you need constant access to regardless of other settings

  1. Add apps that offer free and/or quick workouts

All you need is 7 minutes with the Seven App.

Turn time on Instagram or Tik Tok into a workout! Make the most out of screen time by downloading quick or free workout apps. We recommend the following:

  • Seven – All you need is seven minutes with this app. Get in and get it done because small habits can lead to big changes! This app provides plenty of motivation, trained instructors, and customized workouts. Available on Apple and Android.
  • Daily Workouts Fitness Trainer – Another great app that offers quick and specialized workouts. It offers exercises that tone major muscle groups without special equipment. Available on Apple and Android.
  • Daily Butt Workout – Want to focus on your glutes? This app is a great way to get you off your butt (literally) and do just that. Available on Apple and Android.
  • Daily Yoga – 50 million yogis can’t be wrong! Plus, yoga is a favorite cross-training method for countless runners. This app offers personalized yoga classes from beginner to advanced, all taught by professional instructors. Available on Apple and Android.

While using your phone is not necessarily a bad thing, spending too much time on it can be. Get off your phone and turn screen time into a positive habit with our advice. Work your way to become a better runner in as little as seven minutes.

Setting Running Goals? Incorporate the ABCs of Goal Setting

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Setting goals can help you reach things you may think are unachievable

Achievements don’t just pop out of thin air, they are are earned. Highly successful individuals are big on setting goals for themselves. This is why it is important to apply goal setting to things you would like to accomplish in running. Goal setting in running does a few things. They can hold you accountable, be motivating, and build confidence.

Many times we desire something but we get lost on the path and come up empty handed. That is why it is important to follow the ABC’s of goal setting: Accountability, Belief, and Commitment.

By following these you will be able to grow with your goals and achieve all your running dream. 

Choosing Your Running Goals

First, choose a big goal. For beginners this might be to run a 5K while those that have been running for awhile might set a goal to win their age group or maybe even winning a marathon. These are all example of larger scale goals that can take longer to accomplish.

Once you have your big goal you will want to set smaller goals that you can easily cross off and that help you build to your goal. These can be anything from starting walking once a week, transitioning to running for the very first time, or even completing a specific type of run workout.

It’s imperative to have smaller, attainable ones along the way to your large goal. These smaller goals can keep you on track and keep your motivation levels high. Start with 2-3 goals that effect your everyday and then 2-3 goals that you will achieve over time. 

Example: 

Big Goal – Run a Marathon in 2022

Smaller goals to help you get there: 1) Set a healthy weekly meal plan 2) Wake up 30 minutes earlier to have time to workout 3) Complete a virtual 5K 4) Run a 9:00 mile

Once you have these set, it is time to apply the clue that will hold them all together.

Applying the ABCs of goal setting

Accountability

Two runners celebrate after crossing the 2019 Austin Half Marathon finish line.

You don’t have to go at this alone, invite in your friends and family. Associating with the right people always has a positive influence on your thoughts and actions. Communicate your goals with those around you and then surround yourself with those who support you.

For example, find a training partner. Training with someone who has similar aspirations will help you stay accountable. If you have plans to run early in the mornings, you’re more likely to get out of bed if you know your friend is out there waiting on you. In addition to holding each other accountable, you and your training partner can compare notes, adjust training as needed, and celebrate each other’s accomplishments. 

If you don’t currently have anyone in your community reach out new places, like the Austin Marathon Facebook Group. There are so many amazing online communities, be sure to lean on these and find your people.

Belief

Image of a runner posing in front of a 2020 Finisher backdrop after completing the 2020 KXAN Simple Health 5K. First-time runners should set a goal and find a corresponding training plan, like the free 5K training plan in this blog.

Have faith in yourself, you can do this! Maintaining a positive attitude is the crux of achieving what you set out to accomplish. You’ll have bumps and bad weather along the way. Focus on what you can control. Negative emotions affect your health negatively and give you a reason to skip a run or workout.

On the other hand, believing you can achieve your goals will go a long way during your training. Don’t set completely unrealistic goals. You want them to push you, but not so much that it negatively impacts your training. Mental toughness needs to be a part of your belief system. Learn how to build your mental toughness so you can get through the tough times.

Commitment

Commitment goes in tandem with accountability. You have to fully commit. Sign up for the race that meets your goal. Trust us with money on the line and having those around you to check in and make you accountable – you are so much more likely to get the the finish line.

Commitment is an integral part of goal setting and improves the chances you do what’s needed to reach the smaller ones. If you commit to training for a race, you also have to commit to early mornings, eating healthier, and completing your workouts.

Every commitment you make gets you one step closer to reaching the finish line. Don’t let excuses get in the way of your commitment. Use these excuse busters, they’ll keep you on track.

What To Do When Goals Get Off Tack

When goal-setting, make them attainable. That’s how you improve and set goals that make you a better athlete and person. If you think you can increase your mileage with a few weeks with some hardcore training, you are wrong. In reality, you increase your chances of injury.

If find yourself slipping off and saying “oh I’ll do that tomorrow…next week”, pause reassess your smaller goals and find ways to balance life and training. When thinking about what’s next for you, make sure you begin your foundation with the ABCs of goal setting. They’ll help keep you on track and accomplish your smaller goals along the way.

What Causes Side Stitches and How to Prevent Them

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Understand the causes of side stitches and learn how to avoid them

Do you ever feel a sharp pain in the middle of your abdomen during a run or workout? You probably have a side stitch. It is not exactly known what causes side stitches. According to some researchers, the continuous flow of blood to the muscles and diaphragm can cause it. Side stitches could also be caused by excessive movement of the torso that leads to irritation in the abdominal lining. Beginner runners are more prone to getting side stitches as their bodies become more acclimated to running. Below are some ways to prevent side stitches and tips on what to do if you get one.

What to do if you get a side stitch while running

Every runner has experienced this. You’re in the middle of a run, feeling good, in a rhythm. And then you get a side stitch. There are times where it’s a minor one and slowing your pace and breathing deeply makes it go away. However, if it persists then you should address it with the steps below before it becomes more painful.

  • Stop running, but keep walking
  • Inhale and exhale slowly
  • Raise your arms above your head and stretch the affected side
  • Hydrate
  • Follow this cool-down routine

Cycling can help improve your performance and endurance as a runner.

Advice to prevent side stitches

1. Strengthen your body

Over-activation of the respiratory system leads to the tiring out of muscles if they are not in shape. Adding yoga or pilates to your regimen can help strengthen your core. Cycling is great for strengthening your lower body and reducing the pounding your legs take while running on the road.

2. Stretch before you run

Loosen your muscles and allow your body to warm up before you take off. Taking 10-15 minutes to stretch before you run will get your muscles ready and increase blood flow. Try the three lower-body stretches below.

  • Quadriceps – stand upright and hold your heel to your back with the knee downwards
  • Hamstrings – stretch one leg sideways and tuck the opposite foot into your inner thigh, then bend forward and hold the foot of the stretched leg
  • Calves – put your knee forward at a 90-degree angle while keeping your left leg straight and behind you

Stretching and hydrating can help prevent side stitches.

3. Hydrate

Experts recommend drinking 16 ounces at least 90 minutes before a run. If you are hydrating 30 minutes prior to running, drink 4 ounces. Hydrate with electrolyte-based drinks and water. Avoid sugary sports drinks if you can. The more you keep your body hydrated, the lesser your chances of cramping.

Side stitches happen. They’ll pop up if you’re running more miles or trying to increase your speed. Your goal should be to prevent them from occurring so you can complete your entire run or workout. Should one pop up, follow our advice so you can take care of it immediately.