Top 3 things I wish I knew when I started running
Invest in your gear!
If you are planning to run with a race in mind, then it is definitely a good idea to INVEST in equipment. Do not go for the cheaper or better-looking choice here – wearing the wrong gear could lead to blisters and/or injuries from the wrong shoes.
So, the first item you should be looking for is the RIGHT SHOES. That is dependent on your gait – do you land more on the inside of your foot (pronate) or outside (supinate). If you tend to pronate, new to running, or have weaker feet/ankles, then you should be looking for a stability shoe. Otherwise, if you supinate with stronger feet/ankles then get a neutral shoe. The top brands for beginners are Brooks, Hoka, Saucony, and New Balance.
Secondly, to avoid chaffing, you need to invest in DRI-FIT EVERYTHING – socks, shorts, shirt, and hat. The better the quality, the more comfortable the experience…all this matters so much more if you ever get to 2-3 hours into your run.
Invest in a fitness tracker! Tracking your runs allows to you see your progress over time and is more accurate and minimal than holding your phone. There are cheaper/older models for as low as $100 and higher end models up to $700. The top brands are Garmin, Polar, and Suunto.
Lastly, staying minimal is key! Make sure to get a running waistband bag that can hold your phone, keys, and energy GU’s, hydration pack either with a bottle or camelback, and Bluetooth headphones. The age of armbands holding your phone with wires connecting to your ears. The extra weight on one side and annoying long wires cause distraction and imbalance. Less is more. The most important is to focus in being present.
Fuel right to feel your best
When I first started running, I never understood the importance of timing and measuring your nutrients or hydration. I always associated pain with running so I thought that was how the way it feels and just kept trying to run through it. In the past, I sprinted and played basketball so I wasn’t used to running for longer than 10 minutes continuously. The nights I drank my ass off, I would run the next day and feel like I was sprinting for 15 minutes thinking it was normal but it was not! I was dehydrated and running in the sun. Make sure to hydrate! Ideally, try to drink at least 50% - 60% of your body weight. For example, if you are a 140lb male that sweats a lot, drink 60% - 84oz of water per day. Also, drink electrolytes with tabs or powder added to your water. They usually come in a little tub and lasts a month. So if you’re planning to run a lot, you’re going to sweat a lot. Each time you sweat, you lose sodium, especially if you are in warmer weather like California. Hydrate and electrolyte your runs!
Also, it is key to add essential fats and carbohydrates like oatmeal with almond butter. Make sure to eat it at least 2 hours before you run. If your short on time, try to eat fruits like bananas, apples, berries, or melons. Essential fats from nuts and avocados provides energy for your run for the first 30 – 60 minutes. Carbohydrates provide energy after and during with additional carbs from GU’s.
Recovery is part of the process. Take care of your body or it’ll take care of you.
There was a time I ran everyday and my body felt stiff as a board. My mindset was strong and I had decent mechanics that I could maintain consistently for hours. One day, I decided to wear Vibram barefoot shoes for a trail marathon because a book called Born to Run inspired me that all humans were meant to run barefoot. On mile 19, I felt a sharp pain on my right knee. I had to limp for the rest of that marathon.
After those last miles, I vowed to figure out what was the problem. Although I had this unbreakable spirit, I was not tactical with my rest and not aware of myofascial release. I just ran the same distance and intensity everyday, without any foam rolling. Once I started releasing all the tight areas, I never had knee pain again. I understood my sweet spots for release and built the habit of adding it automatically when I’m running. The more you take care of your body, the more you will kill your next run!
By Randy Miranda