Guest post today from the super talented and super-fit Amanda Roes!

I’m going for a run.

To some of you this sounds like music to your ears, to others, they are words you hope never cross your lips. Regardless of which side of the fence you’re on, there’s no denying the health (and mental) benefits gained with running.

24 years ago I started running and it’s become such a part of who I am that it was without a doubt the thing I missed most when pregnant (many women can continue to run through pregnancy, I was not one of them).

I absolutely love running. I love the sound of my feet on the pavement, and the way I can hear nothing else but my breathing and the birds singing. I love being lost in my thoughts and that amazing ‘runner’s high’ after a run. I love the fact that it is me propelling myself down the road.

Every Spring I hold a Learn to Run program for beginners. I love when someone wonders if they should join. They are hesitant as they think they ‘can’t run’. I don’t believe it. If you can walk, you can run! My favourite feedback is when our 10 week Learn to Run program finishes and the runners tell me ‘I actually love running!’ They don’t all say that, some say, ‘Do you know what? I no longer hate running!’ To me, that’s also a huge win.

Here are some tips I can offer to help get you started on your running journey. 

Start Out Slow
Starting out too fast is a very common new-runner mistake. You are excited (maybe) to start running and your adrenaline is high. Start slow. Like really slow. You may be able to speed walk faster than you’re going to start running. That’s ok. You’re getting used to the movement and feel of running. It’s better to start at a pace you’re going to be able to maintain for the entire run portion. Speed will come over time, you’re working on the movement.

Build Your Distance
Have realistic expectations. Nobody starts out running a 10k or 5k or 2k (ok a couple people can, but not many!). Start by running 1 block and then walk 3 or 4, run another 1 and walk another 3 or 4. Do this the first week and increase your run time while decreasing the walk time. Plan on allowing 10-12 weeks to work your way up to running a full 5km. Aim to run at least three times a week.

Keep Breathing!
Breathing is something that many new runners struggle with. You’ve probably heard it said to breathe in through your nose and out through your mouth. Most people cannot get enough air in through their nose, so breathe in through your mouth and nose and out through your mouth (I once read somewhere to breathe in through your ears as well if you can get air in that way. I agree!) Get that oxygen in! If you find your breathing suddenly becomes fast and you feel like you cannot get enough air in, try a ‘reset’; one long slow inhale, hold 1 or 2 seconds and one long slow exhale.

Eye Gaze Matters
Avoid the temptation to look at your speedy new shoes but rather look at the horizon. Doing so allows you to still scan for any obstacles that you may have to avoid, but by lifting the chest ever so slightly you’ll create more room for your lungs to fully expand, making breathing easier. 

Find the Right Stride
Don’t over stride. Long steps equals fewer steps which should equal easier, right? Wrong! Short, quick steps are most efficient as your body spends less time in the air. The goal is for your foot to land beneath your body not way out front (I can already feel the shin splints thinking about long strides; keep them short!) The most efficient runners in the world run at a cadence of 180-200 steps per minute!

Swing Your Arms
Avoid the temptation to hold your hands close to your body at your chest with clenched fists, as many beginner runners do. Instead, slightly cup your hands and hold your elbows at a 90 degree angle, using them as momentum. Have you ever done a box jump, or watched someone do one? What are their arms doing? Swinging! Hard! Because of the momentum and help they bring. A natural pendulum swing will keep you in rhythm and is bio-mechanically efficient. A great arm swing helps keep your body balanced, which greatly improves running efficiency.

Vary Your Route
This not only adds variety of scenery but challenges your body in a variety of ways. Run on flat surfaces and hills. Run on streets, rubber and gravel tracks and on trails.

Run With a Buddy
Just not now, unless you’re running across the street from one another! Having someone to keep you accountable is very helpful. On days when you don’t feel like going you will be far more likely to as someone is waiting for you.

Believe in Yourself!
Running is 50% physical, 50% mental. If you think you can’t, you won’t. I guarantee it. Believe that you can run and you’re halfway there. You can run. I know you can run!

My wish for you is that you have the confidence to start running if that’s your goal. Gyms are closed and for some getting a workout in is a challenge right now. Use this time to explore our beautiful piece of this earth and get one of the best all over body workouts there is! (Please also don’t forget weights. They too hold a special place in my heart, but that’s a whole other post!)

I am still hopeful to have a Learn to Run program this year, but obviously I have no idea when or if that will happen. If it does happen, I’d love to have you join us! Please email me at amanda@fitmomsolutions.com for more information or visit my website at www.fitmomsolutions.com.

Fit Mom Solutions also offers Boot Camp classes (currently online, which will move to the Central Flats in Stratford once we’re able to meet in person again). Info also on the website.

Amanda also owns Fit to Serve Online Training, a 12 Week Fitness, Nutrition and Interview coaching program for police and firefighters and those who are in/will be entering into the recruitment process. More info at www.fittoservetraining.com.

Have you thought about starting to run?

What are your best running tips?

A bit more…Have you seen Brittany Runs a Marathon? It looks hilarious!