10 Things I Wish I Knew When I Started Running

1. Start Slow

When I first started running, I made the mistake of attempting to outdo myself with each run, aiming to go faster and longer than the previous one. This approach, unfortunately, led me straight into the dreaded land of shin splints (ouch!). As a result, I had to take several months off running to allow my body to heal. 

Beginning your running journey with a slow and steady approach isn't just about preventing overuse injuries; it's also about optimizing your body's natural adaptation process. A gradual increase in training volume and intensity helps reduce the risk of overuse injuries by allowing your muscles, tendons, and bones to adapt to the stress of running. This gradual progression reduces the risk of overuse injuries, allowing you to build a strong foundation for long-term running success. 

2. Rest is Medicine

Rest and recovery are essential components of any effective training plan. During rest periods, your body repairs and rebuilds muscle tissues, replenishes energy stores, and strengthens neural pathways, all of which are crucial for long-term athletic development. Adequate rest helps regulate stress hormones, such as cortisol, and promotes mental well-being, ensuring longevity in the sport and preventing burnout. Rest optimizes performance and reduces the risk of overtraining syndrome.

For athletes, rest days can sometimes be challenging for various reasons. Early in my journey, I struggled to take days off because I feared losing progress and falling behind. However, I've since reframed those thoughts by considering rest as a form of training itself. I now use these days to go for a longer, gentle walk with my dog, enjoying the outdoors at a slower pace.

3. Nutrition Fuels Performance 

Smaller equals better and faster, right? Wrong. 

Transitioning into the world of endurance sports, I fell into the trap of believing that a runner should fit a certain mold - often synonymous with being lean and lightweight. I restricted my food intake, aiming to consume as little as possible in pursuit of that ideal physique. However, this approach backfired and I found myself constantly fatigued, injured, sluggish, and hating running. 

It wasn't until I heard someone mention the simple notion that "calories equal power" that things started to click for me. Realizing that my body needed fuel (and lots of it) to perform optimally, I made a shift in my approach to nutrition. With the guidance of a coach, I gradually began eating nearly double the amount I had been previously! Not only did my running performance improve, but my relationship with food and my body improved.

Proper nutrition plays a pivotal role in running performance and supporting overall health. Carbohydrate intake is particularly important for endurance athletes, as it serves as the primary source of energy during prolonged exercise. Additionally, adequate protein intake is essential for muscle repair and growth, while fat provides sustained energy and supports hormonal balance. Timing your meals and snacks strategically around your training sessions can enhance performance by ensuring optimal nutrition availability when you need it the most. 

4. Cross-Training is Beneficial

Cross-training offers numerous benefits for runners, including improved cardiovascular fitness, enhanced muscular balance, and reduced injury risk. Engaging in activities such as cycling, swimming, or using the elliptical not only provides a refreshing break from running but also targets different muscle groups, which promotes overall strength and resilience. Cross-training can help prevent overuse injuries by reducing repetitive strain on specific muscles and joints while promoting more balanced movement patterns. Incorporating variety into your training routine can also help prevent burnout and keep your motivation levels high.

5. Mental Toughness is More Than Half the Battle

When I was preparing for my first marathon, I couldn't help but imagine how good it would feel to cross the finish line. However, the reality of the race proved to be a stark contrast to my expectations. While it felt amazing to complete the marathon, there were moments of struggle and doubt along the way that I hadn't adequately prepared for. In hindsight, I realized that my training focus had been predominantly on envisioning the high points of the race and neglected to consider how I would handle the inevitable low points. When those challenges arose, I found myself almost unable to cope and nearly dropped out of the race.

The psychological aspect of running is often underestimated but plays a crucial role in determining performance outcomes. Mental toughness, characterized by resilience, determination, and positive self-talk, can significantly influence an athlete's ability to push through discomfort and overcome challenges. Developing mental toughness involves cultivating strategies such as goal setting, visualization, and mindfulness, which can help you stay focused and motivated during tough training sessions and races. By reframing setbacks as opportunities for growth and maintaining a positive outlook, you can unlock your full potential as a runner.

6. The Importance of Community 

Committing to a new hobby or exercise routine can be daunting, especially if you're going at it alone. Several months after running regularly, I began attending a no-drop group run that was hosted by a local running store. Despite not knowing anyone and being far from the fastest runner, I gradually formed connections and grew more at ease running alongside others. Our runs became the highlights of my week, filled with laughter as we navigated the trails together. We'd often gather for dinner after our runs and these traditions helped reinforce the idea that running doesn't have to be serious.

Being part of a supportive running community had a monumental impact on my journey. Whether it was sharing training tips, providing encouragement, or simply enjoying the camaraderie of group runs, the community increased my motivation and sense of accountability. Individuals who exercise with others are more likely to stick to their training regimens and achieve their fitness goals. Additionally, the sense of belonging and connection fostered by a running community can contribute to improved mental well-being and overall quality of life.

7. Listen to Your Body

The concept of "listening to your body" is rooted in biofeedback, which refers to the physiological signals your body sends in response to exercise and other stressors. Paying attention to these signals, such as muscle soreness, fatigue, and mood changes, can help you gauge your training intensity and make necessary adjustments to prevent overtraining and injury. Ignoring warning signs from your body can lead to burnout, decreased performance, and increased injury risk. By practicing self-awareness and responding proactively to your body's cues, you can optimize your training outcomes and maintain long-term health and fitness.

After being committed to running for years, I try to show up for myself and give my body the opportunity to warm up. However, I've also come to recognize the significance of being unafraid to call it quits and return to the car if things just aren't clicking. Accepting that some days, the run simply isn't in the cards and that deviating from the plan won't derail my goals has been a valuable lesson. In fact, granting myself an extra day of rest, rather than forcing the issue, often proves beneficial. Looking back, I wish I had embraced this confidence to listen to my body earlier in my running journey.

8. Hills are Friends 

Hill training is a valuable component of any runner's training regimen, offering unique benefits for both physical and mental conditioning. Running uphill strengthens key muscle groups, including the quadriceps, glutes, and calves, while also improving cardiovascular fitness and running economy. Hill training can enhance stride length, cadence, and power output, translating to improved performance on flat terrain and inclines. Conquering challenging hills builds mental toughness, resilience, and confidence, which prepares you to take on obstacles that come your way during races or training runs.

9. Strength Training is a Non-Negotiable

Incorporating strength training into your routine is essential for enhancing running performance, reducing injury risk, and promoting overall health and longevity. Strength training improves muscular strength, power, and endurance, leading to more efficient running mechanics and reduced fatigue during long runs. Additionally, strength training helps correct muscular imbalances, which can arise from the repetitive nature of running, thereby reducing the risk of overuse injuries.

Focus on exercises that target key muscle groups involved in running, such as the core, hips, glutes, and lower body, to maximize your strength gains and running performance.

10. Enjoy the Process

I've encountered rough patches in my running journey. During my days as a powerlifter, I received some advice that: "One out of every ten training sessions will be horrible, one out of every ten will be amazing, and the other eight you won't really remember." It's a sentiment that holds true for running as well. If you find yourself battling your body and mind during every run, rather than continuing to crash into the wall, it's time to pause and reflect. Are you pushing too hard? Are you neglecting proper fueling or recovery? Are external stressors taking their toll?

Most runs should be enjoyable, a chance to connect with yourself and the world around you. If you're not finding joy in the process, it's worth asking yourself why you're doing it in the first place.

Embracing the joy of running is crucial for sustained engagement and fulfillment in the sport. Cultivating a positive mindset and embracing gratitude can increase your motivation, resilience, and overall well-being. By trying to be present in the moment, relishing the sights, sounds, and sensations of each run, and celebrating the small victories along the way, your success in the sport will be much deeper than crossing finish lines.

Written by: Chelsea Myntti, Custom Training & Performance Nutrition Coach