So, you want to become a runner. Not sure where to start? Here’s the deal – you can become a runner at any time, at any age with just a few key tips and strategies. Even if you hate running, you can still become a runner! I hate running in the cold, so I decided that this year I was going to run a half marathon for my birthday – in February! It gave me something to work towards, something to overcome, and it also helped me stay on track with eating and exercise over the holidays!
Running is a great sport to get into, because most people are capable of achieving success. You don’t need to be overly coordinated, it doesn’t include hitting anything, kicking anything, or throwing anything. It’s a solo mission (unless you’d like to make it a team effort) and running is great for your health. Running burns calories and increases your metabolism, while improving your heart strength and lowering your blood pressure. It builds muscle, strengthens bones, and increases lung capacity.
Becoming a runner is also great for mental health – it’s a natural antidepressant, releasing endorphins and elevating your mood. Running can also be a great source of satisfaction and pride once it becomes a part of your everyday life.
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What You Need to Become a Runner
To become a runner, you really can start with the basics. The basics, though, are pretty blunt. You need to start with the right mindset. You need to start saying “I’m a runner” instead of “I’m trying to become a runner”. No one else is going to push you out the door, you need to have the drive, ambition, and goals to do it yourself. Make running a priority in your life. Mindset is everything, the rest is easy!
Becoming a runner can be started at any age and any athletic stage. Just start slowly. If you have the drive and you keep working at this consistently, you absolutely can become a runner and see changes in your body, your mind, your endurance, and your overall health.
Besides mindset, here are the top 5 things you need to become a runner:
Correct Running Form. Your running form is so important to a good run! Make sure you have good posture, shoulders back and arms relaxed. Engage your core for strength and balance. Hit the ground mid-foot, avoiding landing on your heel. Keep your stride steady and your gaze straight ahead. Correct running form can take your run from feeling uncoordinated and floppy to feeling confident and effortless.
- Good running sneakers. To set yourself up for success, a good pair of running shoes is an important investment. There are many styles out there, but some classic running sneakers like these Brooks Women’s Sneakers will do the job – I have these in black, and they come in tons of other fun colors! You could also try these Under Armour Running Shoes that are a best seller on Amazon, or these super comfortable Nike Air Max 270 Sneakers. A new pair of running sneakers to start with will run you around $80-$150, but they are worth it – treat yourself!
- Airpods. Yes, airpods are needed to become a runner because you will need some upbeat music, an audiobook, a podcast, or something to keep you going, especially on longer runs. A good audiobook will keep you intrigued and wanting to get to the next chapter. A good song will add some speed to your step. (Just make sure they are charged and ready! And try to keep just 1 in when road running to be aware of your surroundings.)
- A running arm band like this one. I have it, and it’s all you need to keep your phone on you – but out of your way. Running with your phone in your pocket can get annoying – it will hit you while you run, gets sweaty, and can fall out. Do yourself a favor and grab an armband to hold your phone.
- A place to run. If you are running outside, especially as a beginner, it’s great to just be able to run out your door and be on the go. Try to start just running your neighborhood. If there’s a running trail nearby, a park with a paved loop, a track at the high school, or another place to run, explore them. See what suits you. I have always run my neighborhood, completely forgetting that we have a botanical garden nearby with a beautiful spot to run so I started running there to train for a half marathon.
Make sure that wherever you decide to run is not completely isolated, you know the area/route, and make sure to let someone know where you’ll be and about how long you plan to be out. A treadmill at home or at the gym is always an alternative!
How to Run Consistently
- Get Excited About Running. It’s part of your day now. Once you start, you’ll love the “runner’s high” you get afterwards and actually look forward to your run. Plan out what you’ll listen to, what you’ll wear. Set intentions for your run, it’s your time for you and your time to decompress from life’s craziness.
- Have Accountability. This may be running with a friend, telling friends and family on social media what you’re up to and sharing your progress, or keeping a running journal. Being held accountable will push you to get your run in. You don’t want to let your friend down, it feels great to show off your progress to social media, and you want something to put down in that notebook!
- Slowly Increase Your Running. We all know that slow and steady wins the race, right? Well, it’s so true. No matter what level of running you’re at right now, you can become consistent with slowly increasing your running just 10% a week. If you’re just starting your journey and running/walking a mile each day, increase the amount you run that mile by at least 10% until you are running the full mile. Then, slowly increase your distance. Once you work up to say, 3 miles a few days a week, shoot for 3.3 miles one day the following week and see how that feels. It’s best to get really comfortable at your mileage, then increase by no more than 10% a week as you are ready.
- Take Rest Days. The quickest way to burn yourself out is to do too much too soon. Make sure you take rest days – you can do yoga on those days or go for a walk. Active recovery is great for sore muscles, but a nice bath and rest are great, too. Make sure you’re still focusing on your nutrition on your rest days and getting plenty of water. Rest days help to fuel your active runs.
- Have a Goal in Mind. Setting a realistic goal for yourself can work wonders on getting yourself to run consistently. Register for a 5k (3.1 miles), a 10k (6 miles), and eventually a half marathon (13.1 miles) or full (26 miles). Once you are registered, that’s it. You’ve reserved your spot, they are expecting you, and you have paid to show up. Sign up for a race that supports something important to you and fundraise for it, do a fun color run, or find one around your birthday to celebrate being in your best shape ever! Just be sure to give yourself enough time before the race to increase your distance slowly.
- Commit to a Challenge. In addition to races, there are monthly challenges to try out. I did one through Facebook that was 60 miles in November for St. Jude. I was able to raise hundreds of dollars for children’s cancer research while running consistently all month. I screenshot my progress each day and posted on fb to show everyone who donated that I was doing it and appreciated their support. There are many others like this!
- Stretch & Hydrate. The biggest challenges runners face are dehydration and inadequate stretching. Both can lead to less than stellar performance and ultimately to injury. Of course in hot weather you need to hydrate, but you also need to in cold weather. You still sweat and lose electrolytes. Stretching and hydrating should both be done before and after any running to prevent muscle pulls and cramps. Go for deep stretches, held for at least 5 seconds each stretch – for at least 5-10 minutes total before and after your run. You will feel so much better if you do!
If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.
John Bingham
Running Tips for a Safe Run
Wear Bright Colors
Neon workout clothing and reflective running gear will help drivers see you. If running at night, make sure to have a headlamp on for safety as well.
Run Facing Traffic
When running outside, it’s important to run facing traffic so that you can see the cars coming at you – in case you ever have to jump out of the way!
Run a Familiar Route
Run where you are comfortable and know your way around. Always let someone know where you’ll be and how long you intend to take.
Wear Leg Compression Sleeves
If you’ve ever had an issue with the dreaded shin splints, start out wearing leg compression sleeves to help prevent shin splints from starting.
Remember to Stretch
Get at least 5-10 minutes of deep stretching in before a run. You don’t want to be miles away and pull an muscle, forcing you to limp miles home!
Add Strength Training
Strengthen your legs and core for the most success in running. Add a day or 2 of strength training in your week in addition to running.
Hydration for Runners
Hydration is essential in becoming a runner. Most people do not get enough water in regularly, then add in running and sweating? You’ll set yourself up for cramps, muscle pulls, headaches, and exhaustion if you don’t consume enough water throughout the day. According to the U.S. National Academies of Sciences, Engineering, and Medicine, the adequate daily fluid intake for women is 2.7 liters (3.7 liters for men). Strenuous exercise like running causes you to sweat, losing fluids that need to be recovered. Extra water intake is important for runners and athletes to stay at their peak performance.
I know, plain old water gets very boring. Try adding some lemon water and herbal tea into your day. Add cucumber and mint to your water, or a squirt of Mio for some flavor. There are also electrolyte powder packets for hydration, like this Drip Drop Variety Pack, Liquid IV, HydroMATE, and my favorite, Gatorade Zero Powder Packets. The individual packets are super easy to bring anywhere and dump into your water bottle!
In addition to drinking water, remember that many fruits and vegetables are over 90% water! Replacing a few unhealthy snacks a day with these foods high in water content will help keep you hydrated and keep you full longer. Win-win! Being mindful of what you consume is a huge part of physical fitness.
Foods With a High Water Content
- Cucumbers – 95% water; low in calories
- Lettuce – 96% water; provides some fiber and vitamins
- Watermelon – 92% water; contains antioxidants
- Cantaloupe – 90% water; 120% of your daily Vitamin A
- Strawberries – 91% water; contain a number of nutrients
- Spinach – 93% water; good source of iron
- Zucchini – 94% water; provides fiber and Vitamin C
- Celery – 95% water; high in Vitamin K and Potassium
- Peppers – 92% water; contain Vitamin C and many other nutrients
- Tomatoes – 94% water; contain antioxidants
- Broths & Soups – 92% water; low calorie content
- Skim Milk – 91% water; contains protein, vitamins, and minerals
How Long Does it Take to Become a Good Runner?
While experts suggest that becoming a “good runner” takes about 3-6 months of consistent running, they just mean that this is how long it usually takes for noticeable changes in your speed, endurance, and attitude. Which makes sense – by this time, you have made running a habit, increased steadily, learned what works for you, and trained your muscles.
However, any amount of running that you are doing consistently and feeling good about yourself means that you’ve made it. Sticking with your goals, being active and hydrated, clearing your mind and enjoying nature – these are all aspects of a good runner. Within the first few weeks, you’ll begin to notice improvements in your breathing capacity and form, and your runs will get easier.
And remember – running is a solo mission. You aren’t racing anyone – that’s the beauty of it. Work on your own personal best and enjoy your runs. You are working on getting faster and stronger and in better shape for you. Everyone starts from a different fitness level and age. Focus on your journey.
