Things to Consider Before Starting a New Running Program
It’s more than just the run
After talking to a friend the other day about starting a running program, it struck me that it’s been a while since we offered a reassuring word for those who are just beginning their running journey. If that’s you, welcome to the Running, Probably fam. Each and every one of us started from scratch at some point in our lives.
What I said to my friend is what I’ll say to everyone else: I’m really proud of you. Committing to a running routine is one of the best things you can do for your health. Even if it occupies a small slice of your day, running can have an outsized impact on the quality of your life. Not just physically, but mentally, emotionally, and – I’ll go ahead and say it – spiritually as well.
While I’m stoked for anyone willing to give running a try, I’m also a bit cautious about anyone who wants to get into rolling in their mid-40s. Let’s face it, none of us are as young as we used to be. Things hurt that never used to hurt, and they seem to take so much longer to feel better. When Recovery becomes a verb brothers and sisters, you are officially O-L-D.
With age comes wisdom, yet running possesses a steep learning curve. You may think it's all about putting one foot in front of the other, but there’s a whole host of things that go into that simple biomechanical act. Things like: nutrition, strength training, and other forms of physical maintenance. There’s also time management and running’s effect on relationships. Also gear. So much gear.
Before getting started, here are a few things to consider.
Time keeps on slipping, slipping: However much time you think you have to devote to running, you may as well double it because running doesn’t start and end with moving your feet.
Take the pre-run period. If you eat a small meal beforehand, which is generally recommended, you’ll need time to digest. Don't forget the post-run stage either. That’s when you’ll definitely want to eat something and refresh yourself before rejoining the land of the living.
If you’re on trails, there’s time spent going to and from the trailhead that needs to be factored into the equation. It all adds up, so that a 1-2 hour run can feel more like a 3-4 hour time commitment. Those hours have to come from somewhere. (Early to bed, early to rise. That’s the trail runner’s motto.)
There’s also strength training and other forms of what we might call, “body work.” If you’re in your 40s, you’re going to want to give stretching some serious consideration. Do you have a massage therapist on call? That’s another hour or two every few weeks.
Don’t let any of this discourage you! With enough practice and repetition, you can develop a holistic running regiment so that much of this will become second nature. Remember: Sacrifices are just commitments that haven’t become rituals yet.
You are going to get hurt: Look, I hate to be the one to say it, but running has a 100 percent injury rate. Chances are, you’ll have a few physical setbacks early in your running journey while your body adjusts to these new demands you’re placing on it.
If you are fortunate enough to avoid serious injury – loosely defined as an ailment that prevents you from running for longer than 7-10 days – you will soon begin learning the difference between soreness and pain. Whether it’s managing ankle sprains, ligament strains, or catastrophic falls (my specialty), there will be many mornings when you wake up wondering what the hell you’re doing this for.
Running was supposed to make you feel better! It will, eventually, but sometimes you’ve got to suffer a bit in your quest for salvation. (By the way, pondering the question – what is pain, really? – is a fine way to pass the time when you’re out on a long run.)
In managing your tweaks, twinges, and aches you’ll begin developing self treatment options, what the cool kids call, “recovery modalities.” Taken to an extreme, that can be a whole other drain on your time/energy/financial resources, but that’s for further down the line.
For now, maybe skip the ice bath, learn to foam roll, and for goodness sakes, book an appointment with a massage therapist already.
Have you talked to your family? I hope they’re supportive because you are taking real, tangible steps to address your health and maybe even your quality of life. That’s freaking incredible. However, there’s a world of difference between how good running is for you in theory, and how much running affects their lives in reality.
You’re running, again?
Yes, as a matter of fact, you are. And you’re going to run the next day and the day after that, but not the following one because that’s a rest day. You’re going to need some space to recover because then it’s back to the grind where you get to have this conversation all over again.
My wife Lena often refers to my training schedule as the fourth member of our family. While I often bristle at the implication that running is like a petulant child that needs constant care and attention, I don’t argue the point. Much.
Once running becomes a ritual, it will mean something to you that will be hard to describe to anyone but a fellow runner. You will go out of your way to protect your running time so that it becomes a more important priority for you than anyone else. This is where the conflict happens, whether it’s with work or family or friends.
Ultimately, the responsibility is the runner to make it all work logistically for everyone involved in your life. Managing time and expectations is all part of the runner’s journey, and not all of it will be pleasant. So, talk to your family and friends and keep talking. It’s very hard to do this alone.
Finally, a few words about gear: Running, especially trail running, isn't nearly as affordable/accessible as we’d like to believe. There’s shoes and socks and kits (shorts and shirts), plus hats, packs, jackets, and headlamps. Oh, and you will be needing some form of a hydration system. Whether you’re going old school handhelds or new fangled vests, it all adds up.
Also calories. Can’t forget those. In the old days, we had a couple of gels and maybe some sugar water and that was that. Now we’ve got gummies, waffles, chews, and chomps, along with the best hydration products science can create, all designed in a lab to dial in your thirst while satisfying your hunger.
It’s a lot, so try not to get too overwhelmed. Focus on the basics. A pair of shoes that work for your feet paired with moisture wicking socks and a couple of outfits that make you feel good.
Water bottles are cheap and efficient. GPS watches are great, but you probably don’t need one with all the bells and whistles just yet. A breathable hat/visor to keep the sun off your face and sweat out of your eyes is highly recommended.
Beyond that, well, there’s no limit to the amount of stuff you can buy. Maybe hold off on the super technical mountain gear until you actually find yourself in the mountains on a regular basis. That day may be coming sooner than you think now that you’re about to start making tangible progress toward your goals.
So, go ahead and get started. We’ll be right here for you whenever you need some positive affirmation and/or inspiration.
Our comment section is accessible for paid subscribers only, but I will leave it open for this post if anyone has any questions. I’d also love it if our paid friends offered any bits of guidance or advice for people who are just starting out.