This post contains Affiliate Links. For more information please see Disclosures. Opinions are my own.
Preparing for your first run can be daunting.
Chances are, even if you’re excited to get running, you’re a little nervous about that very first run.
I speak from lots of experience! I have had three first runs! The first was back in 2012 when I was training for my very first 5km race. At that time, I was close to my heaviest weight and was wanting to try for a baby. So, I tried running for a few months in an effort to get in better shape for a healthier pregnancy. I did it. Sort of. Running at that weight was really hard, physically and mentally. But I am so glad I did it and I would do it again! Even though I ran a miserable 5km race and didn’t put my running shoes back on until January of 2014, I had proved to myself that I could do hard things and accomplish goals at any weight.
My second “first run”.
My second “first run” was in January 2014. I was at my heaviest weight, having recently given birth to twins, and well in the throws of postpartum depression. Even still, I took myself outside on the cold, dark, icy roads and ran/walked an incredibly slow 2.3km. At the time, I didn’t really care so much about running but about getting out of the house. If you have kids, you know what I’m talking about. Running was even more uncomfortable this time around; my hips and lower back were still a mess from carrying and delivering two babies five months prior. But I still did it. And talk about slow! I was like a giant panda running through honey. But I still did it. And that second attempt at my first run was my first step toward an active lifestyle.
My third “first run”.
My third attempt at running was a few weeks ago (edit July 2019: I’ve since run a half marathon! Check out my experience here!), over three years since my last run. But I’ve come a long way since 2014. By eating a plant-based and relatively healthy diet (lol always room for improvement!) and incorporating activity into my every day I’ve lost about 80 lbs. Another big lifestyle difference is doing yoga every day, even if only for 10 minutes. These few factors made a big difference in my third “first run”; my body didn’t hurt, I was able to breathe more comfortably and the challenge of running was so much more enjoyable! That’s right. I actually used the word enjoyable and I’m not even being sarcastic.
So, how to prepare?
Preparing for your first run can be intimidating, especially if you’re not at a weight you’re comfortable with. When you’re overweight, it’s super easy to get in your head about what you look like (fyi no one cares), how slow you are (again, no one cares), and whether you’re running correctly. I have walked, ran and snowshoed my obese ass for years and let me tell you, absolutely no one is going to pay attention to you. Seriously. No one.
Preparing yourself mentally for your first run is just as important as making sure you have comfortable shoes to wear. If you’re in your head about the above nonsense then you won’t enjoy your run and you will probably struggle to get out running again. Here are some great ways to mentally prepare for your first run:
- Map out a route beforehand and save it on your phone. You can choose quieter streets, roads with less or no hills and know exactly how far you plan to run.
- Try out your shoes. If you have new shoes, wear them around the house for a bit to break them in before you head out on your first run. Plus, they’ll feel more familiar on that first run.
- Kick-ass playlist. Create a music playlist that will get you pumped and that you’re excited to listen too.
- Stretch first! Having a good yoga stretch before your first run will loosen any tight muscles and help get yourself in the mindset of moving your body. Also, a good stretch beforehand makes for a much more comfortable run and recovery.
Looking for some yoga stretches to help you out?
Here are a few of my favorite yoga sequences that I do before I head out for my runs:
- Ekhart Yoga: Yoga For Runners – Warm-Up Sequence
- Grokker: Yoga For Athletes
- Five Parks Yoga: Yoga For Runners
- Yoga with Kassandra: Yin Yoga For Runners
Gear you need.
The best part about running is that you really don’t need any gear, just a couple of essentials. The first one is obvious, your footwear. I recommend going to a store that specializes in athletic gear to grab yourself a pair of proper running shoes. A staff person can help you pick out a pair of shoes that will fit you best and make your run super comfortable. Beyond your shoes, what you wear isn’t really important so long as it is comfortable and weather appropriate.
However, after a few runs without a running belt, I will say that you should definitely get a running belt. For starters, you may have noticed that most women’s athletic wear doesn’t have pockets. So, unless you plan on carrying everything in your hands and stuffed away in your shoes and sports bra, a running belt is essential. This is the one I own:
It’s pretty simple in design and certainly isn’t fancy but it is really comfortable, allows me to control my running and music apps while keeping my phone safe and contained, and keeps my keys and other personal items safely stored away as well.
Speaking of running apps.
My favorite running app is the Nike+RunClub. It’s a free app that helps track your runs, keeps track of your mileage and time while running and helps you set, manage and keep your running goals. Especially since I’m training for a triathlon, I want to keep accurate track of my training and progress. And this app does just that. I highly recommend downloading this app before your first run.
Hopefully, these tips will have you feeling more confident about that very first run! Are you looking to start running? What’s been holding you back? Share with me in the comments.
- Starting A NEW Fitness Journey At Nearly 40 Years Old! - 06/09/2024
- 30-Day Walking Challenge For Beginners - 12/05/2024
- 3 Simple Things That Healthy People Who DON’T Diet Do Differently - 10/05/2024
Hi Shannon my name is Mary I just had bariatric sleeve surgery and was looking to start running to get into a healthier life style following my surgery I’m now at 230.8 since surgery I’ve lost 15lbs but my question is what advice would you give me due to me having arthritis in both my knees and siactica in my back.
Hi Mary! I recommend starting slow and with short distances. Start by walking for 3 minutes at a fast pace, and running for 1 minute, and alternate that for your chosen distance. Over time, increase how long you are running for and decrease the time spent walking. This should help! I also recommend the Nike+run app for guided runs, I think you would find it helpful.
Best wishes for your running journey!!