The following post was written by Jasmin Niemiec from Mommy’s Marathon. She is a wife, mama to one sweet little girl and a Running Coach. She has been running for over 8 years, and coaching for nearly as long. Once she discovered the life-changing sport of running, she needed to tell everyone about it! Jasmin is passionate about teaching busy, working women, wives and moms about the sport of running, especially how to properly train, and how it will in turn make happier, healthier people who are ready to change the world! Jasmin believes that the dedication and discipline it takes to commit to the sport of running breeds people of great character who will be transformed and better able to serve their families, churches, and communities. You can connect with Jasmin at her website, Facebook, Instagram, Twitter, Periscope and Pinterest.
For those of you who would love to jumpstart your fitness in preparation for the warmer weather (hello swimsuit season!) or to start enjoying better health, Jasmin has broken down the following 5 steps for you to begin running in a safe and effective way! Be sure to hop on over the The Home Loving Wife Sisterhood to let us know if you decide to start putting these steps in to practice so we can cheer you on!
1. Safe Shoes
Running is a low cost sport, but the one investment I encourage every runner to make is one that supports the powerhouse behind their training: their feet. You body will be experiencing a new type of impact, and we want to make sure it is properly supported so you can run strong and injury free. Go to your local running store and ask them to “test your feet.” It’s totally free and takes 2 minutes; they will watch the way you walk and give you the best shoe that supports your foot. You can choose to buy the shoe there (shop local!) or get the same shoe online. I personally love Running Warehouse; they are always running sales and have FREE 2 Day Shipping!
2. Short Runs
Sit down with your calendar and pick 3-5 days per week that are best for you to exercise. On those days, plan a half mile run.
What? Only a half mile? Yes! Start running with short, slow runs; it will be the best way to help you succeed. For the first 6-10 weeks you start running, you should primarily be doing slow, easy runs. These slow runs will make your cardiovascular system stronger, which will help you to make your runs longer and still feel good during them.
The first week, make your runs a half mile each. The second week, make your runs 1 mile each. The third week, make your runs 1.5 miles each, and so on, until you reach a comfortable distance between 3-6 miles.
Strides are a quick, simple ways to help you gain muscle strength, speed, and improve running form without exhausting your body. You will complete strides after your easy run. They are 20-30 second sprints done at 80-90% effort. Here is how you perform a stride:
- Start running at a comfortable, easy speed and work into your faster pace. After the first 5 seconds, you will have reached your stride speed.
- Focus on pumping your arms font to back (vs. crossing over your chest), lifting your knees, and landing on your mid foot (not on your toes or on your heal, but on the middle of your foot).
- After your stride, give your body time to fully recover (about 45-60 seconds). When your breathing has gone back to normal, you may repeat the steps above. Do this 5-8 times after your easy run.
Now that you have incorporated your short, slow run and strides, you will now incorporate a simple strength routine. As you start running, your strength training should either be a core routine for runners or hip strengthening exercises . Here are my go to core and hip exercises that are super effective but not super time consuming. Put each of these routines on your running calendar twice per week.
It is very important that you body gets proper rest, now that you have committed to a weekly running routine. Write on your calendar your planned bedtime, and get into a good bedtime routine so you can fall asleep as soon as you hit the pillow, and wake up refreshed each day! You can check out this link to see my bedtime routine and time management tips to help you sleep soundly and stay productive each day!
So, there are your 5 simple steps. You plan is set, friends, now it’s time to execute! Lace up your new running shoes and enjoy the fresh outdoors!
Thanks so much for turning in and learning how to start running the right way! As a special thanks to you wonderful Home Loving Wife Readers, I’ve decided to give you my 16 Week Running Plans plans for 20% off through the entire month of April! I think the Walk2Run, 5k/10, and Half marathon plans would be perfect for you! Check it out!
If you are a seasoned runner and want to get leaner and fine tune your training, go grab your free copy of Top 5 Ways to Avoid Weight Gain While Running.
If you have any questions or would like more information on how you can jumpstart your fitness journey, please contact me at email@example.com or visit my website at mommysmarathon.com. I would love to help you become a happier, healthier runner this year!