Learning to run: How to get started and what you need to know
So your favourite gym and studio are closed, but you still want to move your body... what better time than now to learn to love running outside!? Are you not sure where to start, or feeling intimidated? Here’s some tips to get you feeling ready to hit the pavement.
What to Wear
Shoes
Proper running shoes are key. Old run down shoes (pun intended ;)should be replaced. General guidelines recommend new shoes every 500 kms (this includes if you use them for walking around town). Keep an eye out for worn bottoms, deteriorating insoles, and holes in the outer fabric around the toes. Not sure what shoes to get? We recommend going to a specialty running shoe store with knowledgeable staff that can help you get the right shoes for your needs and your feet!
Our favourite shops:
Gord’s Running Store The Tech Shop
Gear
What might seem like “too cold” to go outside actually makes for ideal running temperatures. Remember that you will be physically exerting yourself and your body will heat up. You will often find yourself over dressed more often than underdressed. As you run more often you’ll begin to develop your own personal preferences, but here’s a guide to get you started- and remember “Be bold, start cold!”
Less than -10°
Toque, sunglasses, lined athletic jacket, long sleeve shirt, tights, SPF, gloves
-10° to 0°
Toque or headband, sunglasses, light jacket or vest, long sleeve shirt, tights, SPF, gloves
0° to +5°
Sunglasses, vest, long sleeve shirt, tights, SPF
+5° to +10°
Sunglasses, long sleeve shirt or t-shirt, shorts or tights, SPF
+10° above
Sunglasses, t-shirt, shorts, SPF
Sarah’s Favourite Gear
Long Sleeve - (Or similar — sweat wicking and breathable is key!)
Light Jacket - (or similar)
Vest - (or similar)
Weather considerations
Snow/ice - You will be slower, and that’s okay. You never know when there might be black ice during the winter. Take shorter strides and slow your pace. Walk as needed. Don’t go for your personal record in the snow.
Sun - The sun is powerful, it’s important to use sun protection. Apply SPF and wear a hat. Make sure you stay hydrated. Drink plenty of water leading up to your run, or during depending on the length of your run (10 km and up).
Rain - Be mindful of slippery surfaces, you’ll want to slow down or walk as needed. Rain plus wind can make for a chilly run. Be conscious of your layers and opt for some water resistant options to keep you dry.
In all weather be mindful of your surroundings. Shoulder check to pass, (like when you’re driving) and look out for others sharing the path - bikes, strollers, other pedestrians. Wait for crosswalk lights to cross any streets.
Warm-Up
Warming up prior to your run is crucial. Movements that activate and warm-up your glutes, hamstrings, and ankles are what will improve the quality of your run, and help prevent injury. Follow along with Coach Rachel for how to do your warm-up.
Pre-Run Mobility
Post-Run Stretch
Fuel
Like any physical activity, proper fuel will help to keep you going strong while on your run. Consume your pre-workout snack 60-90 minutes before heading out. Aim for mainly carbs, and possibly some fat (only if you are running longer than 60 mins), and little to no protein (it is difficult to digest when your body is stressed). Ideas: Oatmeal, toast with honey, banana with peanut butter, cereal bar. But be sure to stick with what works best for your body, sometimes this takes some trial and error!
Intervals
Feeling intimidated by the thought of running for 30 minutes straight? Then interval running is a great place to start. You can get an app like Seconds Pro, or even just your phone’s timer. Try timing yourself to run for 2 minutes then walk for 1 minute. Repeat for the remainder of the 30 minutes. As you feel more confident add on more time to your run intervals, while keeping your walk interval at 1 minute.
Playlists
Get bored easily? Add music to your run. If you feel uncomfortable with not being able to hear your surroundings in full, then leave one earpiece out.
The best exercise music usually falls between 140 - 160 BPM (beats per minute). You can search on music streaming apps for playlists that stick to a certain BPM for every song. Don’t feel you need to be hung up on BPM though. Play something that’s gonna keep you motivated and happy. Check out some of our Coach’s favourite playlists below:
Kelli’s Travis’ Rachel H’s Emily S’
Be easy on yourself / Tips to Remember
Don’t start off in a full out sprint. Your first km won’t (and shouldn’t be) your fastest. Your first 10 minutes often feels the toughest. The mental game is a big part of your running journey. Not every run is going to feel amazing in the moment, and that’s okay! You’ll feel better and more confident as you continue on your running journey. One mind trick to help you out in the moment is to focus on shorter distances. If you’re running along the river, tell yourself to just make it to the next bridge. It’s a mini satisfaction boost which will help it feel less daunting and like you are capable of getting just that little bit further!. Trying something new is often scary, and not always easy the first time. But with some time and practice you will find your stride!