In this week's post, I am sharing with you the best advice you need to hear before you start running in your 30s.
There are tons of reasons why you may want to start running in your 30s.
- Maybe you're trying to lose some weight.
- Or maybe you want to participate in an upcoming 5K.
- Maybe you want to reap some of the health benefits
- Or maybe you there's no specific reason -- you just want to become a runner!
RELATED: Health Benefits From Running (The Big 5 I’ve Personally Experienced)
Whatever your reason for starting to run, I'm glad you've decided to take up running! In fact, you've already taken the first step by simply clicking into this post.
But I won't going sugar coat it: Becoming a runner is easier said than done. Like most things in life, running requires patience and dedication.
A couple years ago, I got really into running. Like, I run a minimum 20 miles a week. Over this time, I've received lots of advice. (Some good, some bad.)
So I've compiled the best advice I've received in the post below.
Read on, you'll be ready to start running in no time!
This post is about tips to start running in your 30s.
Stretch, stretch, stretch!
Listen, friend, we're not as young, agile, and quick-to-recover as we were ten years ago.
In your 20s, you could probably get away with skipping stretching before a workout. These days, it's a different story.
Before doing any kind of running, make sure you stretch for about 5-10 minutes beforehand. Afterward, make sure to do some recovery walking and additional stretching, as well.
Even better: get yourself a foam roller for assist with post-run recovery.
You don't have to drop a ton of money to get yourself a quality roller, either. I've been using this $12 roller from Amazon for about three years now and have no complaints.
Trust me: the roller is worth the investment!
Invest in a good pair of running shoes.
And actually, speaking of investments, here's another's one.
If you seriously want to start running, invest in a good pair of running shoes.
You might not think the shoe you run in matters, but you'd be surprised.
Because running shoes are quite literally designed to be worn while running, this investment will have a massive impact on your running experience.
Personally, I like ASICS. You can get a good pair for less than $100, which is super affordable compared to other brands.
For me, switching to a real running shoe completely alleviated knee pain I used to experience during and after my runs.
Listen to your body (i.e. know the difference between being tired and being in pain).
Now that we're on the topic of "knee pain," this brings me to my next tip: make sure you're listening to your body.
There's a significant difference between being tired and being in pain. Being tired while running is normal. Being in pain while running is not.
You know your body better than anyone else. So if you start crossing that threshold from being tired to being in pain, it's time to stop.
You don't want to do lasting damage.
Build up those glutes & leg muscles.
One way to minimize running pain is to build up those glutes and leg muscles.
In addition to running, add some weight lifting to your routine. Specifically, focus on including some lower body (e.g. glutes and legs) into your weekly regimen.
There's tons of research out there showing the relationship between the glute and leg muscles and preventing running injuries.
But to summarize the findings: the stronger your glutes and legs, the less prone to running injury you'll be!
RELATED: Glute Exercises: 5 Favorites To Build a Beautiful Booty
Don't over do it at the start.
Just because you're feeling good to start doesn't mean you should overdo it!
Years ago, when I was getting back into running, I ignored this tip and -- oh boy -- I was in a world of hurt. (Literally.)
Those first couple runs, you'll likely feel great. You'll likely feel like you can do a lot more than you thought.
But don't do it.
Sure, you may feel great in the moment -- but you won't be feeling so hot once the DOMS (delayed onset muscle soreness) starts setting in.
I promise you. DOMS is miserable.
So do yourself a favor, and don't try to go from zero to one-hundred when you're just getting started!
Consistency is key.
Finally, make sure you stay consistent!
Like all forms of cardio, getting into running shape isn't an overnight process. Expect to dedicate about 8-12 weeks building (or rebuilding) your aerobic capacity.
I know this may seem like a long time, but it'll go quickly. And once you achieve running shape, it's totally worth it!
Before you know it, you'll be able to just keep going and going and going, just like the Energizer Bunny.
So now, my fellow 30-somethings, I'm wondering: If you're a runner, what's the best advice you think someone needs to hear before they start running in their 30s? Let me know in the comments below!