Tips for New Runners!

I'm so excited to be starting the Spring Training: 5k Challenge! I'm really looking forward to the exercise accountability and the virtual 5k on June 1st is conveniently the day before my birthday :) I think it will be an awesome accomplishment to have completed my first 5k.

Also, I wanted to emphasize that it is open for all levels. If you can only walk a 5k then you are more than welcome to join us! If you run marathons and you want to participate then great! We welcome all levels and I'm so looking forward to everyone sharing knowledge and support.

Thinking of running, I read an article in the newspaper yesterday about running safety that I wanted to share it. I plan on trying to run outside and I think it is so important to be aware of risks, especially for women. In summary, here are a few of the tips:

• When running alone don't run with headphones in. You are less likely to hear if an attacker is sneaking up from behind.
• Keep distance between you and approaching runners, if you have distance then you have more time to get away from a potential harmful situation.
• Be aware of your surroundings, don't let yourself be distracted too long.
• Have a cell phone on you.
• Alter or vary your running route.
• Run with a partner.
• Trust your instincts! If a situation feels odd to you then get away! 

You can read the full article, which includes links to more resources on running safety tips, at the Pittsburgh Post Gazette website here. 

Also, today I was all set to recap my night with the personal trainer for you all, but sadly I woke up feeling horrible. Yes, I managed to make it all winter without getting too sick and now it hits me. I've mentioned it before without going into much detail, but due to a condition I have I need to be careful when I get sick because sometimes it takes me longer to heal. Plus, my trainer has Cystic Fibrosis, so working out with her when sick is a big no. That unfortunately means that I have no exercises to recap for you all today. Don't worry though, I am going to get this blog in the habit of having more pictures, meals, and workouts. . .just let me get healthy!

Lucky for us though, I was contacted by a new blogger friend, Kenzie, and she asked me if she could guest post and share some running tips with us! She is new to the blog world, so go over and say hi! Well, I could use all the advice I can get, so take it away, Kenzie!

Hi guys! I’m Kenzie, and I write over at Chasing Happy. I’m really excited to be here today on KTJ

Weighing In! I “met” Katie online a few weeks ago, and I’ve really enjoyed following her weight loss

journey—as I’m sure you have, too!

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So what am I doing here?

I’m here to talk running. As far as weight loss and fitness go, there’s no better ally than the pavement

and your running shoes. I’ve been a runner for almost four years now, and I’m currently training for my

second half marathon (yes, I’m crazy enough to be doing it a second time). There are very few things in

life that give me the same physical, mental, and emotional boost that running does. Every time I cross

a finish line—whether in a race or just in my neighborhood—I feel like I’ve conquered the world. And

that feels pretty darn good.

If you’ve been thinking about hitting the pavement yourself, let me just say You go, girl! It might be

difficult at first, but I promise (heck, I’ll pinky swear!) that you’ll never find another form of exercise that is more rewarding. So get out there and get moving!

Here are five quick tips to help you get started:

1. Start small. When I laced up my first pair of Asics and stepped out the door, it would have been

impossible for me to run 13.1 miles straight. I had to build up to it. And that’s a good strategy for

anybody. If you’ve never run before, start by running for 30 seconds, then walk for a while, then

run again. Every time you go out, increase the time you spend running instead of walking. Pretty

soon, you’ll be logging miles at a time.

2. Control your breathing. This is probably the most important thing I can tell you. You need to

keep your breathing slow and even. A good way to help control your breathing is to breathe in

through your nose and out through your mouth. Also, be sure to take deep breaths from your

belly instead of shallow breaths high in your chest.

BONUS TIP: If you get an ache in your side, try using your diaphragm to push every last

bit of air out of your lungs before you inhale again. After doing this a few times, the ache

should go away.

3. Stay loose. While running, keep your shoulders, arms, and hands relaxed. Don’t clench your

hands into fists, and keep your arms low (don’t hold them high and tight, next to your chest). Try

not to pump your arms too much, either—it can give you some extra momentum, but you waste

a lot of energy with excessive pumping.

4. Take smaller steps. Smaller steps take less energy, so you won’t get tired as quickly. Also, when

going uphill, small steps will allow you to keep your pace steady without wiping you out.

5. Keep your knees bent and push off with your toes. Keeping your knees bent is easier on your

body and, once again, will help you save energy. And pushing off with your toes will keep you

light on your feet and help you move faster.

Most importantly, don’t get discouraged. Running can be hard, there’s no denying that. But it gets

easier. And once you get into it, I promise you’ll be hooked. So put on those running shoes and get out

there!

Thanks so much for sharing some tips, Kenzie! 

What advice would you give a new runner?