How To Start Running & Keep Going

A question I see a lot is “how to start running” or “how do I build endurance because I feel like I’m always struggling” and when things are difficult we want to give up. Not all of us of course, but for me, if I’m not strong at something right away, I want to quit. That’s the perfectionist in me.

But here’s the good part. Running isn’t always perfect no matter how experienced you are. If you’re looking to start running, I applaud you. Now that you want to start running, I feel I have a lot to offer you. Just ask my physiotherapists; I am stubborn and it has caused me far too many injuries.

Don’t be like the old Ashley. Learn from her mistakes.

So you want to start running; but why?

Why have you chosen to start running? Is it to try something new? Did you love to run in high school and want to try picking it back up? Do you love the medals that people show off? Do you want to try a running event? Do you just want a way to connect with other people? Or maybe you’re looking to shed some weight and there’s no problem with that.

I will state that if you’re looking to lose weight or lean out with running, that’s OK! But you do need to fuel properly. If you undereat, you will likely land yourself an injury that may deter you from running again. More about that in a bit.

Knowing your why when it comes to starting your running journey is key. If you have a reason, you’re more likely to stick to it. If you’re just doing it because everyone else is running (spoiler: not everyone is running), you’re not as likely to stay on track.

I took up running again after a friend had a minor knee surgery that went awry and got serious very quickly. Heck, we didn’t even know he’d survive, let alone ever to be able to run or play hockey again. That was my ah-ha moment.

For the record, he is totally fine and is an avid athlete. In fact, he has been training hard for half-Ironman qualifier races which with the pandemic hasn’t gone well at all. His year will come, but he hasn’t stopped training. Why? Because he loves it. And he’s crazy.

How I started to run – 5 running tips from experience

I opted to take my running a little more seriously in 2013. I started in Autumn 2012 with a 5k where I very much realized how out of shape I was. It threw me off a little, because like I said before, if I can’t perfect something I feel like a failure and quit.

Jason’s company started a tradition in 2013, which we no longer do, but we’d walk/run the Sun Run which happens annually every April. Ironic for Vancouver, which is notorious for its rain and grey skies in the Spring.

Somehow me and the friend mentioned above, set a bet that i’d beat him in the Sun Run. If you’re aware of my current bet with him, you’d realize I never learn. If he beat me, I’d donate $100 the charity of his choice and if I beat him he would donate $500 to a charity of my choice.

I didn’t win, not by a long shot. I think I was at just a hair over 60 minutes and he was at 55.

But it was that bet that I couldn’t do something that lit a fire in me to get better. It’s almost like he knows exactly how to get me to do something.

I signed up for my first half-marathon for January 2014. The Tinkerbell Half-Marathon at DisneyLand. The beginning of a long running journey begun.

My running tips for the start of your running journey

1. Don’t worry about hitting a certain pace. Just get out and run.
2. Take walk breaks when needed.
3. Set small goals to keep you motivated.
4. Get fitted for a proper pair of running shoes.
5. Don’t run every day.

Pacing

Don’t sweat a pace. In fact, I suggest going out with no watch or anything and just run and see how you react, the first time you’re out. After that, you can try using a timer or an app to help you with your baseline.

When you’re starting out, pace is the last thing you should be worrying about. Don’t look at someone running a 4-minute kilometre and think that’s where you should be. That’ll come in time if that’s what you’re working towards.

If you’re starting run journey, focusing on getting out the door and starting with a walk/run method will help you build your endurance to a point where you may be able to turn your focus to hitting a time/pace goal. Don’t rush it; you may wind up injuring yourself. Trust me. Seriously.

Walk Breaks

If you’ve ever heard someone say that if you run/walk you’re not a real runner, I want you to erase that from your memory. If you run, you’re a runner. Everyone I run with will scream that from the mountaintops with me.

When you are new to running, your legs may feel heavy or your breathing may feel laboured. When you take walk breaks, you’re learning to be in tune with your body and you’re actually building endurance. I’ve been running since 2013, steadily, and I still walk/run my long runs and my half or full races. Even 10k’s, but I straight up hate that distance.

It’s a great time for you to assess how you’re feeling, fix your form, or take a sip of water or consume fuel. Don’t be ashamed to run/walk. You’re judging yourself more than others are judging you.

Small Achievable Goals

Once you get out and test out the waters, you can start setting yourself goals. I’m all for big goals, but there also needs to be some smaller achievable goals to get me to the bigger goal. When you start to run in the beginning, your goals can be as simple as running for one minute straight. Or, I am going to run to a landmark without stopping.

As you get more comfortable out and about with running, your goals will change. I’m also all for rewarding goals achieved. Treat yourself to a new running accessory for hitting various goals. It’s also a great way to build up your running attire without spending a lot right from the get go.

Getting Fitted For Running Shoes

Probably the most important part to start running, is getting fitted for a proper running shoe. Don’t choose a shoe based on it’s colouring, price, or overall look. I used to run in neutral shoes, and I got away with it for a long time until I didn’t.

Yes, running shoes are expensive. But you know what’s even more expensive? Physiotherapy.

Running in improper shoes can result in anything from hip stability, to hamstring issues, shin splints, or plantar fascititis. Go a running store and talk to them about the distances you’re running and bring in your current pair of shoes so they can see the wear on the bottom. They’ll be able to tell if you’re in need of some stabilization or not.

Try on many different types of shoes. And models change from year to year so don’t just say you’ll always purchase these particular ones. I’m in need of a new pair of shoes, and all the new models are out now. So I’ll take my shoes with me, and try on various models. Sometimes I walk away with more than one pair …but I do run a lot and love to rotate so I justify it 😉

Running stores will usually let you test out the shoe with a run in the store or around the block, weather depending. I’ve also brought shoes home to try on the treadmill only and returned them if they didn’t feel good. I think i’ve only returned one pair that didn’t work. Check with your local store on their policies.

Don’t Run Every Day

So you’re here and ready to start running and you’ve been inspired by people doing run streaks or getting out and running a small amount every day. Don’t do this when you’re starting out with running because you could land yourself an injury.

I am a strong believer in our bodies needing rest and different types of training. No two people are the same, so try not to be discouraged by those running every day. I’ve been running for nearly 10 years now and my body loves two rest days from running a week, sometimes it’s three days.

You won’t harm your running progress by taking a day off. I promise.

Tips From The Instagram Running Community

I’ve met some amazing and supportive human beings through the instagram running community and I wanted to share some of their tips. If you need some inspiration, go ahead and follow these runners.

• @lizgvancouver says “no matter how far you run or how fast you run, you are a runner and deserve to be out there!”
• @i.heart.running wants to remind you that “running is a long journey. Enjoy the process & don’t beat yourself up too much! Also eat, stretch, and sleep!”
  • Not only does she give me daily Strava and IG inspiration, she’s also launched a running podcast.
• @meaaghaan: “Don’t worry about pace! Focuson enjoying running; speed will come later”
• @darkchocolatecat: “Start slow and celebrate every milestone! Big or small.”
• @andiemuzzin: “Don’t be discouraged, start small and make goals to reach certain mileage milestones. Also stretch.”
• Aviva: “Don’t feel discouraged by bad days. Everyone has bad days, even the most seasoned runners you know.”
• @themorgan.method: “Don’t skip the strength training ;)”
  • She has a run strong program and shares lots of valuable tips on instagram. 

Running Wrap-Up

I am so proud of anyone and everyone who decides to start running. If you find that it’s just not for you, that’s totally fine. Contrary to popular belief, not everyone runs! If you don’t find it enjoyable, don’t worry. You’ll find something that does work for you.

If you’re here in the Metro-Vancouver area, there are a lot of running group options. You may find joining a learning to run clinic helpful. The running room was offering them before the pandemic, but not sure what the status is these days.

The running crew I train with does have a program for those new to running and wanting to learn to run. If that’s something that interests you, you can learn about Striderz and the program on their website. I’m not paid to say that at all, nor am I sponsored by Striderz; just a fan.

While I started running as a solo journey, I have trained with a group since January 2019 and I wouldn’t change it for the world. They keep me motivated and cheer me up when I have a bad run. Well, sometimes I get glared at for being too hard on myself, but they’re still insanely supportive! You can find them on instagram as well.

Congrats on your newfound journey to start running. I really hope you have fun and enjoy the journey. If you document your journey on social, let me know because I would love to follow and support you.

If you’re someone who already runs, what’s your best running tip that you’d give someone new to running? Drop ’em below in the comments.