When starting a new exercise program, often the most difficult part is going for that very first run. The experience you have, whether you finish the run and feel accomplished or finish the run and feel beaten down, will affect your motivation for subsequent running endeavors. When starting out, make the most of each workout and improve your motivation to continue running by following the simple tips listed below.
Get Proper Running
Shoes
A good fitting pair of running shoes can be the difference between a pain-free
run and any number of ailments, including shin splints, heel spurs, plantar fasciitis,
and lower back pain. To determine which
pair of shoes is right for you, visit your local running store and ask for a
fitting. The store personnel will
evaluate your running stride and help you find the best shoe for your body that
will maximize comfort and minimize the risk of injury.
Have a Plan
Once you find a good running shoe, develop a plan for running. Many free apps and websites exist to help new
runners tackle any goal, whether that is to complete a 2k run without walking
or to finish a marathon. For some
beginners, a run-walk method may be best, while other new runners may be able
to complete 2-4 miles without stopping.
Do a little bit of research and ask yourself what type of program may be
best for your personal motivations. Not
only will having a set plan improve your daily motivation to complete your
runs, but it will also help you organize your exercise routine, ensuring
success.
Join a Group
Find a nearby running group, either through a local running store or
workout facility, to hold you accountable to your exercise routine and also as
a way to provide motivation and support.
The running community is a very open one, willing to accept as many new
members as possible. Seasoned runners
are always willing to share strategies for how to avoid injury and stay
motivated, and also provide insight into nutrition, running routes, hydration
and gear.
Set Goals
Once you have completed a few runs, set personal goals. Some runners find that having weekly goals
such as to run a certain number of kilometers per week can be very
helpful. Other runners like to set
long-term goals, such as working towards completing a 5k or a marathon, while
some simply choose “have fun” or “make new friends” as their running motivation. Whatever the goal may be, new runners can
find a lot of meaning and inspiration for their runs when working towards a
defined aim.
Find Ways to Embrace Discomfort
Many people choose to discontinue running because they find they do not enjoy the discomfort that comes with a new running program. By finding ways to embrace the discomfort, either by setting a mantra (such as “pain is weakness leaving the body”) or reframing any negative thoughts into positive ones (i.e. instead of saying “this hurts” saying “I am lucky to be able to feel pain”), runners can get through the “growing pains” associated with running until the exercise becomes more comfortable.
In addition to all of our running inspired articles we also have an excellent eBook (PDF) format for download available. Here is the link to our running eBook that is chock full of helpful running information for beginners. Enjoy!