I wouldn’t call myself a runner. I really wouldn’t. I’ve been running since I was 12, but compared to the amazing runners out there running all the miles, I’m a baby amateur at best.

I started running cross country in middle school, and I couldn’t run to save my life. I was terrible.

I did have a great coach who taught me the basics of running, i.e., how to not hurt yourself, and almost 20 years later, I’m so grateful for that foundation. I learned how to run at such a young age that now it seems like second-nature. As I gave my husband a few tips on running when he first started, I realized how valuable it is to know how to run.

So many people hate running, and understandably so.

It’s not comfortable.

It’s easy to lose your breath and your heart rate is through the roof. It’s sweaty. Sometimes, it’s mildly painful. And unless you’re listening to a great podcast, track or audiobook, it can get boring.

I get it, I really do.

But I also love to run. I love the strength I feel when I can run several miles. I love when I get my second wind. I love the way my body feels after a good run. I love the sun on my face, wind in my hair, music in my ears, and my dog running beside me.

It’s great therapy after a rough day, sad news or moment of anger. And I can run anywhere, for free.

Because I love it so much, I want everyone to have the opportunity to enjoy it as well. I’ve compiled some of the most important things I’ve learned that make running easier, less painful, and much more enjoyable.

Walk, Don’t Run.

If you aren’t used to running, taking off at a sprint isn’t going to be very successful for you. Like anything, it’s important to start small - in this case, walking. Try walking a mile, and working up to a longer distance, or maybe go for a shorter, fast walk. Your heart rate will still increase, and your body will benefit from the movement. Sometimes on days I have low energy, I go for a long walk. Some movement is always better than no movement. Slowly work up to jogging short distances, but walk when you need to.

Intervals.

I’m a big fan of using intervals when running. A few years ago, I downloaded an interval timer app (I use this one) that beeps after 4 minutes of running, and then again after 1 minute of walking. I felt like I could run so much farther with built-in breaks, plus breaking up a long run makes it go by so much faster. Over time, I worked up to 7 minute intervals for longer distances. It’s a great way to work up to bigger goals.

Breathe.

It sounds stupid, but bear with me. One of the biggest complaints about running is that you feel like you can’t breathe. Sometimes, it’s true. My answer? Take deeper, slower breaths - in through your nose, out through your mouth. My personal cadence is inhale for 4 steps, exhale 4 steps. Running is hard, and sometimes it’s all you can do to just focus on your next breath. I promise you, it won’t feel better panting in short, shallow breaths through your mouth.

Mechanics.

There is a lot that goes into running form, but as I am no pro, I’m going to stick with two very basic mechanics that I notice a lot when I see people out running.

Soft feet.

It’s important to land softly, rolling from heel to toe. Slapping your feet flat on the pavement is not going to feel good, and I can’t think of a single part of your body that will thank you for that. As you become a more advanced runner, there are different foot strikes that work for different people, but as the purpose of this post is for beginners, just try to be nice to your feet and run softly.

Pretend you’re in a race and you’re catching up to the runner in front of you. You don’t want them to hear you approaching, so you run so softly and quietly that they can’t hear you until you’ve already passed them!

Pump your arms.

For whatever reason, many people like to run with their upper arms glued to their ribcage. It’s wild. It’s not like anyone is close enough to smell their pits, but they clamp their arms down anyway.  Ain’t NOBODY gonna smell my pits today!

I want you to pump your arms - a lot. I want to see 90 degree angles, and I want to see your elbows way in front of your torso. Straight in front, none of this ‘crossing in front of your chest’ nonsense. Pump your arms like you’re a robot and can only move front and back. You get more air that way, your body moves better, and you run faster.

Have you ever seen an Olympic runner with their armpits clamped? Okay then.

I hope this was helpful. I’m by no means an expert, but I’ve been running a while, and these are the best tips I’ve learned over the years to make starting to run an easier endeavor. If you’re a runner or are inspired to try it out, download the Nike Run Club app and add me as a friend! Wherever you are in this journey, I’m super proud of you and you are absolutely killing the game.

Even if you’re an armpit-clamper. But still, stop it.

A few notes about today’s post:

This was supposed to be last week’s post, and since I was feeling very lazy and 100% like anything but running, I couldn’t bring myself to post it. Also, I find it absolutely hilarious that last week I talked about being a couch potato and this week we’re running all the miles. Balance, right?

This post is partially inspired by an event I’m organizing for my church. We are hosting our second Good Samaritan 5K and I’m so excited to have this event to raise funds for our food pantry and local missions. Our little church started it’s very own food pantry in 2019, and we’ve been feeding families in our community out of our church basement ever since. It’s a gift to have a fun, active event to raise funds for such a great cause, so if you’re around and would like to run (or walk!), you can sign up right here!

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinners, so that you will not grow wearyand lose heart.” Hebrews 12:1-3