New year, new runners

The new year often brings beginning runners out of the woodwork and onto the roads (and treadmills). Welcome to the party, new runners! I’m so glad you’re here.

A new hobby goes hand-in-hand with setting new goals. I was recently asked for “tips” for beginning runners. Why yes, thank you for asking and where do I begin? Truthfully, I have many facts, tidbits, and pearls to give new runners. From practical advice, like the components a safe and effective running program, to social determinants of running culture that can complicate the joy of running, like #fitspiration or #norestdays.

Run training and advice should be tailored to one’s unique physiology, beliefs, motivations, and goals. But below are pieces of wisdom I’d give to any runner – at any level – to help guide their journey. May you enter into the practice of running with a clear mindset, healthy goals, and realistic expectations.

Be clear about your goals. Too many runners begin their journey with a goal that doesn’t serve their physical and mental health. Examples would include running to lose weight, to impress somebody else, or because they feel intrinsic or extrinsic pressure to do so (not because they are truly interested in it). Be wary of appearance-based goals and goals that require someone else’s measurement of success. Running is rewarding, but it can be hard, tiring, and uncomfortable at times. It’s these times that a clear, healthy, “you-first” goal can help pull you through to your definition of success and accomplishment.

Be realistic about your goals. I have heard many runners say their goal is to “not come in last” in a local 5k. My gut reaction to that is, “Why would you care if you came in last? Running a 5k is a huge accomplishment!” With new runners, it seems like no one wants to come in first and certainly not last. If the mid-pack is a realistic place for you as a new runner, then great! But don’t doubt yourself out of reaching for a bit more; conversely, don’t let the thought of under-performing scare you. The person who comes in last finished the race! As a cross country coach, I stood on the sidelines of every race and it really struck me that despite talent or ability, every runner who started the race demonstrated a huge amount of courage. It made me a little teary every single time. Focus on the courage it takes to make it to your starting line and let the finish line come when it may. We’ll all be cheering for you when you get there.

Be honest about your motivations. Again, appearance-based goals are not going to last in the long run. Dig deeper into your psyche to identify what sets your soul on fire, or at least gets you out the door. Sometimes when we examine our motivations, we uncover something else that should be addressed. For example, I have heard many runners say that running “makes me feel like me.” As runners, we should never need running to ground our identity. Any runner who finds themselves in this territory needs to remind themselves of what really makes you “you.” Overall, do some work to become clear about who you are as a person and realize that becoming a “runner” is one positive addition to your already wild and precious life.

Realize you’re establishing a habit. Starting a running program is laced with good intentions just waiting to be derailed when life starts to get busy. Before starting a running program, identify your obstacles to consistency. When you do your best to recognize and minimize modifiable barriers to running, you’ll spend less mental energy getting out the door.

Running can be a healthy habit, or not. Too much of anything is bad for you, even exercise. Running too much, too soon can lead to a dangerous condition with both health and performance consequences. Don’t go overboard, especially in the beginning. (Or ever, for that matter.) Running culture involves a glamorization of the “more is better” approach. The common lie is to log another mile, another race, or another workout and you’ll reach your goals faster. The truth is you will increase your longevity and reduce your risk of injury if you take a gradual approach to training. Working with a running coach to get started can be very helpful and takes even more mental energy out of starting something new.

I truly used to think my own running was about external factors of success, like winning races and earning the esteem of others. It’s taken me to this point to realize that it has always been leading me to help and inspire others in their own journeys. I’m usually wearing my heart on my sleeve and running is another way I can demonstrate vulnerability, courage, passion, and drive. If you’d like running to help inspire your own journey, know that I am one avenue for support, knowledge and encouragement.

In this new year, I wish you many happy miles.

Katie Noble is a Doctor of Physical Therapy, a journalist, and a runner. She enjoys empowering and supporting female runners with evidenced-based education.