275lbs That is what I saw when I finally dared to look down at the scale.
That is when I realized that I needed to do things that could help my running and get back into shape.
First, let us go back.
I have just recently started back running (as of January 9th, 2022). After a few years of not doing it anymore.
I was a troubled child and used that as an escape from life and everything I was going through.
As an adult, I did the same thing running from my problems and not just dealing with things.
But, since I found a therapist about six years ago and went to see her from time to time, I completely stopped running and gained a boatload of weight.
That’s what happens when you have three kids, and every other meal is McDonald’s and Pizza—well, not making an excuse for myself or playing in the victim olympics.
This year, I decided to make the change and lose as much weight as possible by eating right and jogging/walking at least 35 minutes a day, five times a week.
We will see how that goes.
As of now, I am down a whopping 10 lbs. lol.
Def would not be winning the most significant loser award, but I suppose any loss is better than none.
Along the way, I decided to research and speak on what has helped me the most so far in this journey.
So let’s get it sttaarrtteeed. . .
Warming up properly
Don’t go outside and start to run when you have been sitting down all day. Warming up can help you stay injury-free. You don’t have to be an athlete to do this.
You don’t need any equipment. There are a few simple exercises you can do outdoors and move around. Doing some stretches and some drills will always be helpful.
3 Exercises You Can Do Before Your Run:
1. Forward Lunges
2. Sidestep Squats
3. High Knee to Heel Kicks
Also, just getting some movement in by doing a 5-minute walk before. You could go cycling up the road and come back as well.
Some say the first half a mile or mile is the hardest to run. That’s probably because their bodies are not warmed up.
Correct shoe size
When I started out running, I always bought the wrong size shoes. It is best to make sure you have the correct shoe size.
Having the correct shoe size could make a huge difference and keep your feet healthy.
Tips To Find the Right Shoes
I recommend that you go to a shoe shop and support your local business; that way, you can get professional advice and somebody to help you get the right fit.
Also, always have a thumbs width between the end of your longest toe and the end of your shoe because your feet expand when you’re running.
You can take the insole out of the shoe and stand on there, and that way, you can make sure that you have that one thumbs width.
When trying on your running shoes, make sure that you wear running socks and not dress socks or woolly socks. Furthermore, your heel mustn’t move around and get an excellent lockdown over the top.
Another way you can do this is to stick your finger down the back of the shoe when you’ve got it on and fit your fingers in behind it. Then maybe it’s a bit too big.
Those are just a few tips from my experience.
Slow, not fast.
Make sure that you’re not going out and running too quickly. That’s one of the biggest mistakes that I made.
Running too quickly usually caused me to burn out quicker and give up faster, thinking that I couldn’t run, and I gave up a little bit sooner and ended up walking.
No, I am not saying walking is bad by any means.
But if you want to run, you should focus on going slow and then build up. Professional running athletes (like Elliot Kipchoge, the world marathon record-holder) will easily do 80% of their running on easy mode. They might have a higher volume, but they’re still doing 80% of their running at a leisurely pace relative to them.
So, to determine a leisurely pace for you would be to one, wear a heart rate monitor and keep it below 75% of your maximum heart rate.
According to the CDC, a quick and easy way to figure out your maximum heart rate is to take figure 220 – your age = Approx. Max HR (ex. 220 – 30 = 190) will give you your maximum heart rate.
This isn’t scientifically 100% accurate, but it’s close. Especially when you start, there are many other calculators and tools on the Internet.
Data
Recording your run is suitable for a few reasons, so it’s great to see your progression (what gets measured gets improved).
You might have done a 5K in 40 minutes, and then the next week, you might have managed to do it in 5K and 38 minutes. Thanks to the technology age, you can record your data on your phone or watch.
There are many out there, and the great thing is that you can monitor your progress and see how much more you’re progressing. It’s always great to sit down after you’ve had your run, look back at all those details, and feel proud of what you just achieved.
So, when you first start, you might have been doing 6 miles in an hour and a half, and then one year later, you might be running 6 miles in one hour. It’s great to see that data and progression, and that will help you feel even more proud of what you’ve achieved and what you’re doing.
Correct clothing
Having the proper clothing for your run will be an absolute game-changer.
It doesn’t necessarily mean that you must go out there and spend thousands of dollars on different types of clothing, but just having a few correct items will help.
Make sure that you dress correctly for your runs, and a good rule of thumb that follows the dressing is not to dress by the weather but dress for the temperature.
Meaning, Look at the temperature of what’s outside.
So, let’s say 50 degrees Fahrenheit, then add 10 degrees. That is the temperature that it will feel like once you’ve been running.
This is because your whole body will start to create energy and warm up, so naturally, you will feel warmer than when you first walked outside.
For Memory, Let’s Recap:
1. Warmup
2. Correct shoe size
3. Slow, not fast.
4. Collect as much data as possible
5. Correct clothing
So those are my top 5 tips that I have found to help me with my running career; if you have any other suggestions or comments, please comment below! And subscribe for more content.