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It's fall and the weather here in Atlanta is starting to feel amazing! The mornings are crisp, the afternoons warm but not sweltering. These perfect temps and seeing fall race advertisements might have you thinking about lacing up your shoes and starting to run. Whether it's for the first time ever, the first time in a while, or you're thinking about running more than usual, here are some tips to keep you running strong, healthy, and consistently.
Set Realistic Goals: All too often, I see people sign up for a long race like a half-marathon, the day after they run their first mile. I love the enthusiasm! But all too often, this results in a rapid increase in running volume (see below) and lands them in the clinic with an overuse injury. Instead, start with smaller goals, working up to a big goal. Begin with a 5k, then 10k, and so forth. Picking specific races can help motivate you, but you can also run 6.2 miles near your house!
Slow and Steady: When starting out, it's common to try and run as fast as you can for as long as you can. This is inefficient because it doesn't help build up your endurance, and can be discouraging and cause burn out from running. Instead, pick a pace that is comfortable, where you could have a conversation. This pace is probably slower than what you might naturally select, and will allow you to run further, and build aerobic capacity.
Gradually Progress Running Volume: Too much, too fast is a recipe for injury! It can be hard to hold back on running, especially when it is feeling good. If you are brand new to running, I recommend starting with 1-2 miles at a time, no more than every other day. You can run, or do a run-walk, taking breaks at prescribed intervals, or as needed. The day off in between runs helps give your body time to recover and adapt to the demands of running. Then, increase your weekly mileage by ~10% per week. This is the safest way to reduce injury risk, as we see increased risk of overuse injuries when increasing by 30% or more. You can keep track of your weekly running mileage in a journal or on a spreadsheet.
Add in Variety: This may sound counter intuitive, but to be a better, healthier runner, you need to do more than just run! In my opinion, strength training is the most important thing to support running, as we need to make sure our muscles, tendons, and bones are strong and resilient enough to handle the demands of running. You can lift weights at the gym, perform bodyweight exercises at home, or try a group fitness class like Pilates (bonus points for extra core strength!). Yoga is another great adjunct to running, especially if your muscles are very tight. Cross training like cycling or rowing are great ways to improve your cardiovascular endurance, while giving your body a break from running.
Have an Accountability Partner: When we know that someone is counting on us, or expecting us to do something, it makes us more likely to follow through! This can be as simple as texting a friend "Going for my morning run!" or better yet, having a running buddy! If feasible, having someone to run with makes the miles fly by, and keeps you liable for showing up to run each day.
Remember Your Why: When the weather starts getting cold and rainy, or starts getting really hot and humid again, or you're over getting up early to run, it can be easy to throw in the towel on running. Having something that reminds you of why you love running and want to keep going, and gives you the motivation to lace up your shoes, will help you to be consistent in the long term.
Whether you're lacing up your shoes for the first time, or dusting them off for the first time in a while, I hope this gives you the encouragement and guidance you need to keep going, one stride at a time.
Thanks for reading! Happy Running,
Dr. Elizabeth Karr PT, DPT
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