No matter how slow you go, you are still lapping everybody on the couch. (Anonymous)
I started running in my early twenties and I have never looked back.
When I was younger I would wake up early in the morning and speed walk with my mother and her friends. Can you picture them all wearing ankle weights? They were the best of friends and I loved listening to their stories. I remember those early mornings like it was yesterday. I felt so special that my mom invited me to get in shape and spend time with her.
My girlfriends have inspired me to get my kids more active. They do fun runs such as Color Run, Bubble Run, mini triathlons and more to keep their children physically fit. Most of the runs are only 5k and the whole family can do it together at their own pace.
You would be surprised how much fun your children would have if you just asked them to get involved. My girls have joined me a few times and I have been surprised by how far they could run. Just make sure they have proper shoes and socks so they don’t get blisters.
-Start off slowly with a walk/run. Add one minute of running for every four minutes of walking. You will gradually be running for twice the amount of time that you spend walking.
-You don’t need the best equipment to start running. Read this article for my running essentials. Also, a good pair of shoes is a must. Replace your shoes every 300-500 miles.
-If you need to take a break, it’s ok. Take a break for a couple of minutes and then get running again. Just remember to stay positive and be patient.
-It is important to keep our calories in balance when you start running. Half of your calories should come from complex carbohydrates like fruits, vegetables, and whole grains. One quarter should come from unsaturated fats such as nuts and avocados. The remainder should be lean protein like eggs, fish and lean poultry.
Shoes are so important. Wearing old shoes or running shoes that aren’t right for your foot type is one of the biggest causes of running injuries. Runner’s World has made a Summer 2013 running shoe guide. Here are just a few from the list.
$115: An everyday option for medium-to high-arched runners.
$110: Better suited for runners who don’t need added stability.
$100: A less constricting upper makes this a welcome update to the shoe.
My friend Liz has been running since her freshman year of college to stay physically fit. She started training for a half marathon shortly after she had her 4th baby to get back into shape. She loves to use the training schedule on marathonrookie.com because it is very easy to follow.
Liz also says the key to becoming a good runner is to pace yourself. Her goal is to complete a full marathon to celebrate her 40th birthday in 2 years.
5-Week 5k Training Schedule
Week 1: Monday – Run/Walk 15 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 15 minutes, Friday – Off, Saturday – Run/Walk 25 minutes, Sunday – Off
Week 2: Monday – Run 20 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 20 minutes, Friday – Off, Saturday – Run/Walk 35 minutes, Sunday – Off
Week 3: Monday – Run 25 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 25 minutes, Friday – Off, Saturday – Run 30 minutes, Sunday – Off
Week 4: Monday – Run 25 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 30 minutes, Friday – Off, Saturday – Run 45 minutes, Sunday – Off
Week 5: Monday – Run 20 minutes, Tuesday – Run 20 minutes, Wednesday – Off, Thursday – Run/Walk 15 minutes, Friday – Off, Saturday – Race Day, Sunday – Off
I copied this schedule from marathonrookie.com. You can print up any running schedule you want to do on this website.
Candace is an inspiration to me. She has 3 children and is sponsored by Aquaphor brand 2013 for running. Here is some advice from Candace to become a better runner.
Hydration– Follow your bodies rhythm. Start hydrating a few days before prior to the race. Drink a big glass of water every night before bed. Don’t pump yourself full of energy drinks and water on race day.
Be Realistic- Set goals and try to stick to them. If you are just starting or even a seasoned runner be realistic with your goals. Depending on your schedule, the weather, your motivation level, you have to be real with yourself.
Shoes- Candace cannot stress enough how important shoes are to helping you achieve your goals. Look up local running stores and have your foot analyzed. Most stores seem to be fairly priced for the market, but if you feel the shoes are priced too high, write down the style and brand and do some research. Finding the right shoe can completley change your running experience.
Make It A Family Affair- A lot of races have an option for a 1 mile fun run for kids. Make your running a family affair and sign your kids up for kid races. They usually get a t-shirt and number and it is a great way to encourage healthy habits.
Thanks Candace for all your fabulous advice!
So what are you waiting for???
It’s time to get off your couch and sign up for a fun run with your friends and family. To find out about a race near you click here.
And here is some additional reading to help you choose the perfect running shoe for you.
What fun family runs have you been apart of this year?
Ashley was born and raised in Boise, Idaho and now lives in Henderson, Nevada. She studied in Germany and created a hand knit hat business in 1998–Mutze by Ashley (meaning hat in German). She is obsessed with her Husband, three daughters, fashion, coconut desserts, and garden gnomes.