Beginner’s Guide to Running
START
The hardest part is getting started. Stop asking yourself where to start and take the first step (literally). Put on your shoes and get out the door. Tell yourself you will run to the end of the street; that is your commitment, hopefully you’ll go farther and if not, try again next time. You need to build a habit and create your own internal motivation by doing the action and feeling the benefit that comes with it. If running is a lot for you and you’re completely new or it’s been years, start by walking. Start small, start slow; just start somewhere.
PLAN
If you are regimented and goal-oriented it may be helpful for you to set a target (e.g. run three times per week). Try to keep it simple for now and don’t get too caught up in distance and time. If you get anxious thinking about where to run, keep your route familiar. Try a location that you know well such as your neighbourhood, a park, walking path. I recommend sticking to the same route for the first while and get comfortable, it takes the guessing out and allows you to fully immerse yourself in the run.
Decide if you like loops, out and backs, or destination runs. I don’t have a preference, I adapt based on where I am. But for some people, mentally, it can be really difficult to run to a set location when you don’t know how long it will take you. You may love out and backs because the route is familiar on the way back and you know when you’re getting close.
As much as I enjoy unique routes and trail runs; my favourite place to run in Ottawa is the Canal. Benefits to a route like this:
No cars. You don’t have to worry about traffic. Although I always shoulder check when passing someone, just be aware for bikes and other people.
Convenience. I’m fortunate to live just down the road, so it is convenient. I’ve lived in multiple areas in Ottawa and whether I was a minute away or 10 minute drive I would still choose to make my way to the Canal and run there.
It’s one giant loop and the bridges create distances that make it easy for planning. For example, the first bridge can offer an exit that shortens the run to ~3km, next one is 5km, then 10km, then 16km and so on. I can choose what I’m feeling that day and decide while I’m running how far I will go.
Surrounded by others. This may serve a purpose for you; seeing other runners can be inspiring and can make you feel like you are part of a community. While I do enjoy this sometimes, I also love running in Red Lake because it is just me and I don’t have to think of anyone else (sharing a path etc).
PACE
Number one mistake I see in runners: starting out too quickly. It’s kind of hilarious, people claim they are not runners but they just giver’ the first 100 feet or so and then they are out of breath. Start slower than you think. You don’t need to rush, you don’t need to be a hero. Depending on the distance of your run, once you’ve warmed up and kept a pace where breathing doesn’t feel strenuous you can start to increase your speed. Remember you can always slow down. You can stop to walk if you need. Being too rigid and forcing yourself to keep a pace will only create more resistance.
BREATH
Regulating your breath is more important than you think. As soon as you are in control of your breath, you will feel as though you can run forever. The reason we feel resistance and the urge to stop is often because we are uncomfortable and out of breath; if it is physical pain then assess accordingly.
Try simple breathwork exercises before your run (eg. inhale for count of 5 seconds, hold in at the top, exhale for 5).
Incorporate more yoga and meditation practices into your life, so it becomes more natural to you.
As your cardio improves, your breathing becomes more regulated.
FORM
This is important. You can see the description below will match the photos, allow me to try to break this down as best as I can…
Arms/Hands - Keep your arms low and close to your body, with a slight bend in the elbows. Your hands should be relaxed with your fingers gently curled inwards (almost as though you’re holding an imaginary egg). Hands are not straight or in a fist, that creates effort and tension. You should look/feel effortless.
Feet - Try a forefoot or midfoot strike (that is, landing on the ball of your foot when you run) it creates less force through the body. Keep your feet moving quickly, shorter steps.
Torso - Long, neutral and core is tight.
Gait - Running gait is the cycle a leg travels through during one step when running. The cycle includes two main phases: stance and swing. Within the swing phase, there's a subphase unique to running called float or flight. I won’t talk more about it now, I’ll save that for next time, but if you’re interested look into it.
Years of running on the canal, I observe people running and see common mistakes:
You’re leaning too far forward, people who run like this look like they are trying SO hard but often aren’t even going much faster. Remember, the goal is to look and feel effortless.
Hands too high. I can spot an avid runner by the placement of their hands. There is literally no reason for your hands to be in front of you or up by your chest.
Limbs flying. I often see legs flinging out to the side. Why? Just stop. If you want to become an avid runner you need to think like an athlete, look and feel strong.
HYDRATION
Your runs will feel a lot better if you’re properly hydrated going into them. Being dehydrated is often the culprit of cramping. Proper post-run hydration is a game changer. My all-time favourite electrolyte drink is LMNT. Watermelon is the best, in my opinion. I crave LMNT when I’m working out or running. I find nothing else re-hydrates me as well, and it tastes great!
Also, here is some tough love… you don’t need to bring water with you. Unless you’re running a marathon, in which there are water stations, you don’t need to be weighed down with a water bottle; you’ll survive.
CLOTHING
Dress like it is 10°C warmer than it is. I would rather be chilly starting out, knowing within the first km or so I’ll warm up. You need to account for the rise in your body temperature, as well as humidity or sun. I have run in extreme conditions. ranging from 40°C to - 45°C. In the summer as soon as it’s ~15°C I’m wearing nothing but shorts and a sports bra. I don’t like to feel constricted by clothing. These shorts I get asked about all the time, the best short ever invented (they are always sold out, keep an eye on them). Next pick would be these ones, in hi-rise (duh).
As temperatures cool I’ll start to add layers. Winter running is all about layering. You want a base layer that is sweat wicking and fairly form fitting (like Underarmour), next is a warm layer (like a merino wool), and last is a windbreaker, preferably has zippers that open to allow air in if you get too warm. Gloves are must, as well as something for your ears. In very cold weather I will also layer my tights and socks that are long enough to cover your ankles. (I can do another article specific to running in the Winter).
SHOES
The reality is, the more km you put on the more often you have to replace your shoes (every 500 - 750 km) and they aren’t cheap, averaging $200/250 per pair. I have experimented with several brands and shoes are something that is unique to everyone. I highly recommend going into a Running Room and getting proper advice for your foot shape and type.
Currently, I am loving my new No Bull running shoes. They are really comfortable, light and don’t squeeze my toes. I narrow feet and high arches, but I need room/stretch at the toes otherwise the pressure from the impact causes my toenails to bruise and ultimately fall off… if you know, you know. (Don’t ask how many toe nails I’ve lost, but thankfully right now they are all intact and looking good). Adidas is great and aren’t too tight, they are a bit on the heavier side (these look like a newer version, so I may get another pair). I wanted to love these Nike’s so bad, they are the lightest shoe I’ve ever worn and have a bit of bounce to them, but they hurt my toes the most (if that shape works for you, I highly recommend).
TIPS
Running Belt. This Lululemon running belt is a game changer. Mine is the older model, but it looks the same. It fits my phone (you know, the big one, don’t know or care what generation of iPhone I have). It is the only belt/fanny pack situation that stays put, it’s adjustable and has other spots/clips for keys etc.
Run with music. What may stress you out is just the sound of yourself being out of breath and the anxiety that ensues because of that (thanks to my friend Bruce for articulating that). Although I can run to most types of music, depending on my mood, my favourite type of music is something with a strong beat. As you start to tire, there is something about a beat that will get you through and give you a burst of energy when you need it. I created a playlist titled Run, on Spotify, if you want to try it out, I’ll keep adding to it. (I like to listen to podcasts when I walk, for running I prefer a beat).
Walk/Run. If even the idea of running is intimidating or you enjoy it but you’re often out of breath try a run/walk combination. Find something on your path such as hydro poles, street lights, benches and run to one and then walk to the next continue alternating; you can also try a 2:1 ratio.
Strava. My favourite app or tracker for my runs is Strava. All you do is press start, run and then end when you’re finished and you can see all of your stats. There is a community aspect where you can follow your friends and interact. I only started tracking my runs a couple years ago. There are pros and cons. Some people may feel pressure to keep a pace and what not, but just know this is for you. The benefit is viewing your runs in a form of measurement, so one day you can set goals and see how far you’ve come. It is a cool feeling when you are notified of a new PR (personal record) or see how many kms you’ve ran in the last year.
Cramps; the stitches that form in your stomach. A few reasons you may be cramping is running too fast, dehydration, or not enough carbohydrates. When cramps start, try to increase the duration of your breaths; long breath in, hold at the top and slow exhale. You can also experiment putting pressure on it. One of my old running coaches also told me to pick up a small rock and place in the palm of your hand as something to squeeze onto, ultimately distracting you. If you’re really uncomfortable trying walking it out.
I hope this was helpful. If I missed anything or you have further questions, please reach out anytime! Happy running!
Part two, an Intermediate Guide to Running, will be coming at some point.