Five Things Every Beginner Runner Needs To Know

Hello friends! Welcome back to Unexpected Abundance! I’m so happy you’re here. For today’s conversation, I wanted to talk about five things I wish I knew when I first started running. When I first started running, I had no idea what I was doing. I signed up for the LA marathon three months prior to the race and bought some running shoes from Nike and just started running. I had no training program or nutrition plan to follow, I kind of just winged it. Although I finished the race with a record-breaking time of 6 hours, I was in so much pain for weeks after the race that I almost quit running after barely starting! It was a learning experience that I wish on nobody. If you’re thinking about incorporating running full time into your exercise regimen, here are five things to consider:

1. Have A Plan

Running can seem intimidating to beginners, especially to those without any running experience. I played football in high school, so I was kind of used to running. Although the type of running was different, I knew what to expect when doing my speed workouts. What I was not prepared for were the long-distance runs. When I was training for the Malibu half marathon last summer, the first long distance run in the training program was 3.1 miles, and I remember feeling so nervous about it, which is crazy because I had already run 26.2 miles during the LA marathon a few years back, but for some reason, those 3.1 miles were intimidating. Before lacing up your shoes, figure out what you want to do as a runner. Do you want to focus on long distance training for marathons? Do you want to focus on speed for recreational activities such as basketball or soccer? Or do you just want to run for cardiovascular endurance? There is no wrong answer. It’s up to you and what you want to do. If you’re unsure, I would consider watching YouTube channels such as Nick Bare or Cody Trains. Nick Bare is a more serious fitness channel that inspired me to run my first marathon and Cody Trains is a spinoff channel from comedian Cody Ko’s YouTube channel that primarily focuses on his training for an upcoming Iron Man race. Both channels offer great insight into what training for marathons is really like and the ups and downs you may encounter while training. There are also plenty of videos and blogs that describe different aspects of running and offer great insight.

2. What to Wear

Veteran runners are going to cringe so hard when they read this part. When I say I was unprepared for my first race, I was UNPREPARED. First, I would run in the bright sun without sunglasses or sunscreen. I had long hair and never wore a headband. I didn’t have a utility belt, so I had to carry my phone in my hand every run. It was a hot mess. Luckily, I experienced that, so you don’t have to! The first thing to consider when buying running gear is that you want to feel comfortable. You’re going to be running in hot & cold weather for thousands of steps and your feet are going to swell up on longer runs, so being comfortable is important. Let’s start at the top, with a hat or headband. Although these aren’t necessary, they are very convenient. Wearing a running hat or headband during a run lets you focus on the run instead of worrying about your hair obstructing your view or sweat getting in your eye as it drips from your hair. Personally, I bought a 4 pack of headbands from Amazon that have been helpful and easy to wash. I also bought a pair of sunglasses from Amazon that have been a huge game changer. I got LASIK surgery a few years ago and my eyes are sensitive to light. These sunglasses not only protect my eyes, but they don’t move up and down my face as sweat is coming down. They’re easy to clean and I will use them for other appropriate occasions. For shirts, I would buy them from Ross or TJ Maxx. When I first started, I had the urge to go to Nike and drop $300 on running gear, but that urge has long disappeared. These stores have great prices on shirts and shorts and are very comfortable as well! A utility belt is so convenient when you have to carry your phone, keys, or wallet. If you’re like me and hate putting your phone in your pocket while running, a utility belt is necessary! If you go on Amazon, you can find one for about $20.

Now for the big question that’s on everyone’s mind: what shoes should I buy? The answer is: whatever feels the best. Personally, I am currently training with two shoes: Nike Pegasus 37 and HOKA Bondi 8. I use the Nike shoes for my daily runs including speed and recovery runs, and I save the HOKA shoes for the long runs. The Pegasus 37 feels like you have springs under your feet, making it easier to move faster. They’re light and great for speed runs. They run a little narrow, so be sure to try them on before purchasing. The Bondi 8 feels like you’re walking on clouds. I love these shoes and would highly recommend them. With that being said, there are other running shoes of great quality such as ASICS, Brooks, Saucon and more. Picking a running shoe can be overwhelming, so if there’s a running store near you, I’d recommend visiting one and trying on different types of shoes and seeing what’s best for you. Running shoes can be expensive, but they are worth the investment.

3. Nutrition & Recovery

Once you start racking up the miles, your body needs fuel to keep running at an efficient rate. Don’t make the mistake I made and have one meal per day and go run 5-10 miles. Also don’t make the mistake I made and drink beer every weekend while training for a marathon. I mentioned it previously, but I had NO idea what I was doing. Having a healthy diet will only enhance your training. This is something that I still struggle with and am still learning about. As your mileage increases, you will need to have more carbs to fuel your runs, such as: oatmeal, jasmine race and English muffins. If you don’t know where to begin, I’d recommend seeking a nutritionist or finding a healthy meal program that best fits your goals and trying it out. During long runs, you’ll need to replenish your energy to not wear yourself out during the run. Personally, I’ve been eating CLIF SHOT energy gels. They’re easy to consume and give you a great boost during a longer run. If you’re preparing for a race, incorporate consuming a gel during your training. I know it seems weird, but it’s better to practice eating the gel during training so it doesn’t slow you down on race day. During the summer days when it’s hot, I will replenish the electrolytes in my body with Liquid IV hydration packets. I fill up a glass with water and pour a packet, stir it with a spoon, and enjoy the flavor. Liquid IV offers different flavors, but my favorite is the Lemon Lime. You can buy a 16 pack for only $18, and the CLIF SHOT energy gels are about $30. Lastly, drink a lot of water. You sweat a lot during runs, and will need to replenish your body. This is what I use and what works for me, but feel free to discover other brands and try them out.

Lastly, you need to recover. I have found this to be the hardest thing to do. A good training program will include recovery runs that allow your body to shake out any soreness and keep improving your endurance. Don’t be an idiot like me and run 6 miles every day for 5 straight days thinking that’s the right thing to do. Spoiler alert: it’s not! If you don’t want to follow a training program, then a good rule of thumb to follow is have a recovery, speed, and long run every week. Use a recovery run to do just that, recover. Going at a slower pace will actually make you faster, believe it or not. A speed run is used to help you with your tempos and knowing when to pick it up or slow it down. When you’re on the race course, you’ll know what effort to use to keep the same pace if there’s an upcoming hill, and vice versa when you have a downhill portion. The long runs are used to train your endurance and get you prepared for the half and full marathon distances. The last thing I’ll comment on recovery is sleep. 8 hours of sleep a night is the best thing for you. I don’t have to explain, but just try it for a week and you’ll thank me later.

4. Heart Rate Monitor

If there’s any accessory I would highly recommend, it would be a heart rate monitor. Whether it be a watch or a strap that goes around your chest, a heart rate monitor tracks your steps and heart rate during a run and is a good indicator of how your cardiovascular endurance is performing. I use my Garmin watch for every run and for daily use, and it’s a game changer. What I love about Garmin is that it tracks my sleep, steps, heart rate, and the heart rate zones where my heart rate is during a workout. Basically, it tells me if I struggled during the run or if I was doing great without using a lot of energy. Heart rate monitors can vary in price, but they are worth the investment.

5. Mentality

The four things I mentioned above are great, but they’re all useless if you have a poor mentality. I’m going to come out and say it: it’s going to suck when you first start. Your bed is going to feel extra cozy in the morning. Your legs are going to feel heavy when you wake up. My personal favorite is hitting the snooze button five times and forcing you to hurry through your run. There will be so many excuses that pop into your head while training, but that’s all they are: excuses. The fact that you have made the decision to be more active and take on the challenge of running is an amazing first step, but it’s only the first step. There will be many hard days ahead, and your mindset will be challenged. You’re going to have shin splits and blisters. You’ll feel sluggish at times. Your clothes will feel uncomfortable. The important thing is that you get out there and just run. The first couple of runs are going to suck because your body is doing something it’s never done before and has no time to adjust. But once you get in a rhythm and your body adjusts, it’s an amazing feeling. And once you experience your first runner’s high, it’s all over. You’re going to get addicted to that feeling and won’t turn back! All I’m saying is to keep getting after it when it gets tough. I promise it’ll be worth it.

Thanks for stopping by and chatting with me! I’ve had so much fun writing these first few blogs and am looking forward to our next conversation. Feel free to let me know your thoughts and I’ll write a blog about it! Don’t forget to subscribe to our socials: @unexpectedabundanceblog on Instagram and @unexpabundblog on Twitter.

Have a great day 😊