TIPS TO BECOME A BETTER RUNNER 🏃🏼♀️
Happy Wednesday friends 🐪
I thought this post could be dedicated to all the people out there who want to get into running, re-introduce running into their life, or just learn to love it more. 🤍
I’ve never done track/cross-country, I solely have learned what feels best to me through recent experience, and would like to pass these tips along to you🤗:
TIP 1: there’s.no.rush. Stop trying to run the same pace you ran for your soccer tryouts 6 years ago. Your pace and body are different now, and that’s okay. Find a momentum that feels good⭐️
TIP 2: When you start new, put an emphasis on small wins — “I’m going to run for 10 minutes straight today”, don’t worry about what distance that gets you to. Just hit your 10 minute goal.⏰
TIP 3: Monitor your heart rate, I’ve found great long-term results when my heart rate is between 153bpm-158bpm, this can feel challenging at times, but THIS is the range where I know I’m not physically exhausting myself.
TIP 4: Increase your mileage weekly, you’ll never get up to 4, 5, 6+ miles if you don’t push yourself. This doesn’t mean you need to increase your speed, it just means you have to decide to commit the time to running those miles. Even if it means LOWERING your speed to hit it. (I’ve found myself running for 1hr+ some days to hit my mile goals).
TIP 5: Don’t sleep on pre-run fuel, even if it’s for 1-2 miles. Your body needs energy: try a banana with PB, rice cakes, or toast before a run to give you carb strength. 🍌🍞
TIP 6: Don’t sleep on MID-run fuel. Once you’re running for over 30min, your body will need energy to continue on. My favs: stinger energy chews. I pop 2 of these every 2 miles once I hit above 25-30min, it’s literally a treat mid run… !! & I highly recommend you have race-fuel even if you aren’t running super fast, sweating a lot, etc. running is a very high-effort, fully body movement — give your body the fuel to keep you going 🤍
I could keep adding on, but I’ll leave you with these for now! Again, this is coming from a girl who never grew up as a “runner”, and just ran my first half marathon this fall, and am currently signed up for my 2nd this spring. I don’t know it all, but I’m happy to share that ANYONE can become a runner, and my successes I’ve seen🥰
Starting to run or returning to it can be a rewarding yet challenging experience. One key insight I've learned on my personal running journey is the importance of consistent pacing and listening to your body's signals. Many new runners tend to push too hard too soon, leading to burnout or injury. Instead, focusing on achievable goals like running for a set time, such as 10 minutes, helps build confidence and endurance steadily. Heart rate monitoring is a game changer. Staying in a moderate heart rate zone, around 153-158 bpm as mentioned, allows you to train effectively without overexerting yourself. This moderate intensity feels challenging enough to improve fitness while still being sustainable over time. Nutrition also plays a critical role. Eating a small, carb-rich snack like a banana or toast before running can significantly boost energy levels. For runs lasting more than 30 minutes, mid-run fuel like energy chews replenishes glycogen stores and keeps fatigue at bay. I personally found that incorporating these fueling habits made longer runs feel easier and more enjoyable. Another tip is to gradually increase mileage instead of rushing to add speed. Slowing down your pace to cover longer distances builds endurance and helps prevent injury. Some days, running for over an hour at a comfortable pace was necessary to reach my mileage goals, but the progress was worth it. Ultimately, becoming a better runner is a journey unique to each person. The key is to celebrate small victories and stay patient with your progress. These simple lifestyle adjustments, rooted in real experience, can transform your running routine into a sustainable and fulfilling habit.