Running can be an incredible way to boost your health, clear your mind, and connect with yourself. But getting started can seem daunting. Whether you’re looking to run for fitness or mental well-being, these tips from expert runner Cory Wharton-Malcom will help you navigate the world of running and stay motivated along the way.
1. Run Your Own Run
In the age of social media, it’s easy to fall into the trap of comparing your progress to others. Instead, focus on your personal journey. Wharton-Malcom emphasizes that running is about your individual path. Don’t stress over what others are doing. Find inspiration in those who are also starting their own running journey, but always remember, this is about you.
2. Set Realistic Goals
Running is a great way to challenge yourself, but it’s important to set achievable goals. Whether you’re aiming to run your first 5K or achieve a specific time, having a clear goal keeps you motivated. However, Wharton-Malcom stresses the importance of setting realistic expectations. If you’re new to running, a marathon might not be attainable just yet—but a sub-30-minute 5K could be!
3. Warm Up Properly
Before hitting the pavement, it’s crucial to warm up your muscles. A good warm-up increases your heart rate and blood flow, helping to prevent injuries. Wharton-Malcom suggests starting with light cardio and incorporating dynamic stretches like lunges and hamstring scoops to activate your muscles. Warming up prepares both your body and mind for a successful run.
4. Make It Fun
The key to sticking with running is to find joy in it. Whether you run with friends, join a local running group, or listen to your favorite playlist, make sure you enjoy the experience. The more fun you have, the easier it will be to stick to your routine. Running doesn’t always have to be about performance—sometimes, it’s about having a good time and feeling free.
5. Embrace Walking
Many new runners start by pushing themselves too hard, which can lead to burnout or injury. If you’re just starting out, it’s perfectly fine to walk. A walk-jog combination can help you build endurance while preventing fatigue. Wharton-Malcom recommends alternating one minute of walking with one minute of jogging, gradually increasing the jogging intervals as your fitness improves.
6. Invest in Good Sneakers
Proper footwear is essential for any runner. A good pair of running shoes will provide the support and cushioning you need, which helps to prevent injuries. Don’t just focus on looks—choose shoes designed for running to ensure they’re up to the task. Your feet will thank you in the long run.
7. Wear Moisture-Wicking Gear
Avoid cotton clothing that traps sweat and sticks to your skin. Instead, opt for moisture-wicking fabrics that keep you cool and dry. Comfortable clothing not only makes your run more enjoyable but can also motivate you to keep going. When you feel good, you’re more likely to stick to your routine.
8. Track Your Progress
Tracking your progress is a great way to stay motivated. Whether you use an app like Strava or jot down notes in a journal, keeping track of your runs helps you see how far you’ve come. This can be especially helpful on tough days when running feels challenging. Knowing that you’ve improved over time can keep you going when it feels hard.
9. Find a Motivating Mantra
Sometimes, all you need is the right phrase to push through those tough moments. Wharton-Malcom shares his mantra: “Fear not the wave, for the wave is within you.” Creating your own mantra can be a powerful motivator, helping you stay positive and focused on your goals.
Final Thoughts
Starting a running routine can feel intimidating, but with the right mindset and preparation, it can become one of the most rewarding habits you ever adopt. Whether it’s for physical fitness or mental clarity, running is a journey worth starting. Embrace the challenges, celebrate your small victories, and most importantly, enjoy the process!