So You Wanna Be a Runner?

Practical strategies to become and stay a runner

His lanky figure loomed mantis-like at the end of the gravel drive near the transition to blacktop. He was a PhD chemist and had been teaching a wilderness emergency medicine course during my undergrad at our school’s field campus.

Neon pink shorts flocked his hips. Pea green shoes shuffled the gravel as he shifted his weight to alternately stretch each leg. A dingy, white long sleeve moisture-wicking shirt hung loose over his slightly curved shoulders. No way he was winning any fashion contest that day.

But as I drove past him on my way into town, I rolled my window down and asked, “Whatcha up to?”

“Ah, figure I’d log some miles. Maybe go for five.”

Clearly this man’s great learning had driven him insane. Run five miles? That was farther than I was driving.

“Better you than me,” I offered as I rolled up my window and onto the blacktop country road.

Maybe that’s where you’ve been (or are) when it comes to the notion of becoming a runner. Gauging distance covered under your own power in miles simply seems ridiculous, dangerous, a waste of time, or a delicious medley of all the above. Perhaps you’ve heard the dreaded “You’ll blow your knees out,” warning, often (suspiciously) offered by non-runners. Whatever the case, it’s very likely you can become a runner and enjoy all the spoils of the mileage; and I can help!

Having logged 1,200 running miles each year for the past 15 years, I’ve learned a few tips and strategies that can help you both become and remain a runner. Lots of people start, but in their haste, often make mistakes that hobble their ability to make running sustainable.

Here are my top ten tips for not just becoming a runner but staying a runner.

1. Get Good Shoes

I started running with an old pair of worn out tennis shoes and ended up with Achilles tendonitis as a result. Saving a few bucks really cost me in the long run. (Pun unintended.) Don’t cheap out on footwear. It’s the most critical link between you and the ground. Visit a running store, get a proper foot measurement, and have someone there watch you run. They can diagnose what kind of foot fall (neutral, pronator, under-pronator) you have and suggest the right type of shoe. Expect to spend somewhere in the neighborhood of $100.

While you’re there, pick up a couple pairs of synthetic socks, and if you plan on running in the cold and wet of winter, socks constructed with Merino wool. Regarding after-market insoles, I think many are just gimmicks; though I have been a faithful user of Superfeet insoles for years. I find the arch support and heel cup keep my foot locked into a good position in my shoe and have helped prevent repetitive stress injuries some runners suffer.

2. Focus On Getting Dressed

This may come as a shocker, but I don’t always enjoy the notion of going out to run–especially during inclement weather. Most of me wants to stay indoors and comfortable. Instead of focusing on all the things that must occur to start and finish the run, I worry myself only with the first thing: getting dressed.

Thinking about all the things gets overwhelming, and I find that if I only focus on getting my clothes and shoes on, the rest happens on its own. In my years of running, I’ve never once gotten dressed and then not gone out for my miles. Maybe it’s just me, but once I’m suited up, it’s a foregone conclusion that the miles will happen.

3. Run On Forgiving Surfaces

Did you know that every footfall a runner experiences generates around two-and-a-half times their body weight in force? That’s a lot of impacting stress on your bones and joints. For most runners, one mile of running requires over 2,200 strides. It’s pretty clear how demanding running can be on a body.

Softer running surfaces like crushed limestone, gravel, grass, or even hardpack dirt trails change the equation by dissipating those impacting forces more so than concrete or asphalt. On shorter runs (three miles or less) these differences aren’t as noticeable but stretch out into longer distances, and the compound effects of hard surfaces really begin to show. Usually your body will tell you after the run by how sore it is. Listen to it. A major part of becoming a runner is to be smart and stay healthy. If you have the option, choose softer surfaces for your runs and don’t be afraid to throw in some interval training (walking) to build up to complete runs.

4. Get Strong & Stretch

Two miles into a 13-mile run, a burning sensation grew beneath the patella of my left knee. I tried ignoring it, but by mile five it was affecting my gait. I was training for my first marathon, and, in desperation, ultimately went to a chiropractor for help.

I should also mention this was before I was lifting or cycling with any regularity. I was only running and, as a result, had an extremely lean frame. Too lean. In my quest for distance I had neglected a counterintuitive aspect of running physiology: I needed more muscle mass.

Too many aspiring runners want the gaunt lankiness to keep them quick and light, but without supporting muscle around critical joints, like the knees and hip sockets, all the trauma from each footfall is transferred directly into bone. With better musculature, the softer, more flexible muscle tissue acts like a protective shock absorber while providing additional stability to the joint.

I’m not advocating you hulk out, but if you want to be a healthy runner for the long haul, you better plan on hitting some weights. Cycling is a great complementary workout, too.

I also mentioned stretching. I know. You don’t want to do it. It looks stupid. It’s a waste of time–or is it? Well, in my opinion, stretching before a run is pretty much a waste of time. Stretching is best done after your run to lengthen out those muscle fibers that are going to want to naturally contract post-effort.

5. Run In Interesting Places

Running is as much a mindset as it is anything else. A stimulated mind perceives time much differently than a bored one, so choose places to run that you’ll find interesting or new. I only did it once, but my run along the Colorado River in Austin, Texas is emblazoned into my mind. It wasn’t a spectacular sight, but it was novel and had some noteworthy features along the way.

One time, in the parking lot of one the parks I run at frequently, I encountered a woman dancing with abandon completely by herself to music only she could perceive. I’ve almost stepped on copperheads, seen a homeless dude attempt a shower in a spigot, helped a young man with Down syndrome fix the rear derailleur on his bike, and countless other interesting encounters. They all just make the miles that much more memorable–which is critical fuel for wanting to go again.

6. Record Your Miles

One of my running friends has journaled every single run he’s ever done. I wish I had…but that ship has sailed. The good news is that with modern GPS technology my Garmin fenix watch records and logs all of my efforts.

Why should you care about a log?

You may use the data differently, but as a beginning runner, it’s encouraging to see growth and improvement in your ability. Recording your runs allows you to see your pace and distances increasing. Or maybe you’ll see your total monthly miles growing. Whatever metrics you determine are important, only logging them will allow you to do the analysis. It’s also a great way to begin setting realistic goals

7. Go With Others

Here’s one I preach but don’t often practice…which is a shame, but my running schedule rarely syncs up with anyone else’s. When I do go with a friend, it’s always a blast and the miles just slip by while we enjoy a visit. It’s a good idea to compare paces before setting up a run. If the both of you have much different speeds, someone’s going to have to compromise their time or comfort to make it work.

If I’m going with someone who might be a little slower, I may throw on my weighted plate carrier to still get some training benefit out of the effort. Running with someone who’s faster will make you better, too.

8. Get Some Tunes

So maybe I’m the only one on the trail who’s jamming to Merle, but I don’t care. I love old country so it’s what I listen to…or podcasts (current favorites are The Office Ladies & The Micah Hanks Program). Whether you create playlists or let the songs shuffle, good music or engaging podcasts make the miles go by much faster.

What you use to listen to that music can make a difference, too. For years I fought with wired earbuds. If the cord didn’t short, eventually the ear bud would corrode from sweat. Thankfully, technology has finally caught up to the demands a runner puts on tech. There are plenty of Bluetooth enabled, sweat-proof, water-resistant ear buds that not only sound great, but stay in your ear as you grind out those miles. For the last two years I’ve worn the Jaybird Vistas and really liked them. The cost was a little steep for someone used to $20 wired headphones, but their no-fuss performance allows me to focus on my run, which has been worth the price.

9. Run on Quality Fuel

Chances are, you’re interested in running at least in part, for the weight-loss effects. That was my initial motivation, too, but a few words of caution: To be a healthy runner for the long-term, you must feed yourself right. Without the right raw materials, your body cannot rebuild itself properly after an effort. At that point, you’ll plateau, or worse, begin damaging yourself.

Here are a few highlights to fuel your new fire:

• Hydration – Before, during, and after. Avoid getting thirsty. It’s a lagging hydration indicator in your body. You can carry a water bottle for mid-run drinks, or find routes with water fountains (or accessible spigots) along the way. On longer efforts and/or hot temperatures, sustaining electrolytes becomes critical. My favorite solution is half a scoop of orange Intra-Formance in my water bottle.
• Protein – Running can be tough on the big muscles in your legs. Give them the quick shot of protein and amino acids they need within 20 minutes of your run to restore and rebuild them. Right out of the gate, I’ll take one scoop of Phormula-1 rapid assimilation protein with 12 ounces of water. As a more sustaining treat post-run, it’s hard to beat good, old-fashioned chocolate milk.

Be cautious about calorie estimates on fitness trackers. They can be off by more than 30% and lead you to overeat after your runs…causing the scale to go in the wrong direction. Like it or not, our bodies are pretty efficient machines. For context, it takes just 120 calories for most people to run a mile. One can of Pepsi contains 150 calories. It doesn’t take much to over-fuel.

10. Sign Up for a Race

I thought I had done something wrong. A throng of runners were behind me with just open road ahead. Did I miss a turn? It was my first race, a charity 5K for Thrive St. Louis and I was beyond nervous. I had been a runner for two years and had always been a lone wolf. Now, my first time running with other people, with cheering crowds, banners, timer chips, somehow I was ahead of EVERYONE.

I ended up winning that race, my very first, but more astonishing than the win, I couldn’t believe there was a whole running community out there. It was incredible. People were so positive, helpful, encouraging. It gave me the motivation to sign up for a more races, ultimately leading into marathons.

Not only does signing up for a race tap you into the energy of the running world, it also provides accountability when you’re thinking about skipping a run. Interested in finding a race near you? Check out this race database from Fleet Feet.

Tying It All Up

I did a lot of things wrong getting started as a runner. But after 15 years, I can say it’s been one of the best things I’ve done in my life (I’ve still never “blown out” a knee). Over that time, I’ve seen so many people with the spark to start running, but never build that burning flame to become a runner.

Becoming a runner takes drive, intellect, and a willingness to embrace discomfort. The good news is you already possess those traits, they just need to be harnessed and directed at this effort. The more you try, the stronger they grow.

So, shutdown this browser.

Change.

Put your shoes on.

Go run.