In essence, what makes running so appealing is how simple and readily available  it is. If you want to run, simply grab your shoes and head out the door, any time, anywhere. You don't have to wait for the gym to open, no commute, no monthly fee. Convenient. A way to improve your health, physique, and mental well being, right outside your door. Running as a form of exercise is a modern luxury, but it wasn't always like that.

Running went from being an essential skill developed by our ancestors in order to survive, slowly evolving into a method of exercise and competition. This is due to society shifting from primal routines of hunting and gathering to a more industrialized and less physically demanding method of survival. In other words, we don't gotta run to survive anymore! But that doesn't mean we shouldn't develop this ability.

If you want to be more like our primal ancestors ( shoutout liver king), and start running like a hunter. Here is what you need to know when starting from zero.

FOCUS ON TIME RAN NOT MILES

Often times new runners get caught up in their end goal, and proceed to get frustrated when they can't even break a mile without total exhaustion. The key to quickly improving your endurance is to have time goals.

Using your phone or a smart watch, warmup and hit start, tracking how long you can run at an easy pace before you have to stop and walk. Make a mental note, if today you ran 5 minutes without stopping, make it a goal to get at least 30 seconds to one minute longer the next time you run. This is approach allows you to systematically attack your goal, say a 5k, with chunks of time ran, as opposed to obsessing over finishing the miles.

Before you know it you will be running for 30 minutes nonstop and hitting your goal of a 5k. Once you are able to run for the average period of time it takes to finish a 5k, then you can focus on variables such as speed, stamina, and mileage.The goal is to build a foundation first, then focus on the nitty gritty.

Running is individualized sport and it looks different for everyone. How far or fast you want to go depends on your motivation and goals. Whether it is shedding some unwanted weight, having social runs with friends, or finish your first 5k/half marathon. For most, 2-3 days of running per week allows athletes to lift weight and run without affecting recovery. Knowing your end goal will help formulate a plan to get you there.

 

GET YOUR NUTRITION IN CHECK!

There are a few sports out there that you can get away with eating garbage and still perform at a decent level. Running isn't one of them. Running is a sport that is continuously pulling energy from whatever is readily available in your body, the process known as glycogen breakdown. 

What needs to be understood about running nutrition is that there are 2 important factors that determine readily available fuel, and that is types of food, and timing of your food.

The best energy sources are readily available carbohydrates that can be easily digested by the body and used right away, these can be categorized as foods high in the glycemic index. The Glycemic Index was created as a tool to measure how fast a food is digested and how quickly that glucose will enter the bloodstream. 

High GI foods quickly enter the bloodstream to be used for energy so these foods are best eaten during or after exercise. If you have another workout or competition to prepare for later in the day, high GI foods and fluids can enhance the rate of glycogen replenishment to get you ready for the next exercise bout.

Foods that fall under this High Glycemic Index category are:

• WHITE RICE
• WHITE/WHEAT BREAD
• POTATOES
• FRUITS HIGH IN SUGAR (ex:WATERMELON/PINEAPPLE)
• NATURAL HONEY

Having a solid meal with proteins and fast digesting carbs 90-120 minutes before your run can ensure you have an adequate amount of fuel, without feeling too full. Often times simple combinations work best and prevent you from ending up with a stomach ache.

You want easily digestible foods, so avoiding foods high in fiber and non digestible carbs is ideal.

My personal favorite pre run meal is, 2 eggs, plus choice of cheese for some fat, and a few strawberries glazed with honey (high on the GI). Quick, simple, effective. Find what works for you, just fuel the machine properly to avoid digestive issues that are so common in avid runners.

THE SHOES

Comfort is important, and when you are literally taking thousands of steps on any given run, you need to feel agile but also protected from possible injury.

Running is great in the sense that you do not need much. A pair of shoes with slight cushion, no heel drop, and a wide toes box is the best way to go.

The slight cushion is so you have enough to pad your joints upon landing, but not so much that you don't work the intrinsic stabilizers in your ankles and feet.

Little to no heel drop is ideal to minimize the stress in the knees that often comes from the heel being in an elevated position during running.

Lastly, a wide toe box ensures proper splay of the toes, the last thing you want are narrow shoes that do not allow your feet to breathe and spread.

 To be brief, there are three running gaits. Neutral, the foot lands upright. Overpronation, the foot collapses to the inside and supination, where the foot rolls laterally to the outside. Finding shoes that support your specific foot arch will save you a lot of tightness and aches down the road. 

Do not buy a shoe for the color, or the brand. Shop for functionality and durability.

Head to your local runners depot to get an analysis on your gait. You will be Investing in a good pair of shoes that will typically last you between 300-500 miles before you need to replace them, so do your research.

 

In Conclusion

If you are going to embark on your running journey, start slow, but with clear objectives. Have specific time goals to hit each week, get your nutrition in check, finding what works best for you. The times you are trying to hit and the food you put in your body are directly correlated.

Find out what you are made of, go on some self testing runs, trust yourself, and stay consistent. 

 Focus on what you can control and the rest will work itself out. 

As always GAINS OVER EVERYTHING +1 EVERY DAY LETS GOOOOO!