So You Think You Can Run? How to Get Started

If your new year's resolution was to start running you have come to right place. So many times when I tell people what I do, they say to me, "I wish I could run" and I am here to tell that you can.

While your first lap around the block gasping for air might try to convince you otherwise, I am sure if you put in the work required that you can be a successful runner too.

Most people can start running and even (gasp!) learn to enjoy it. I may be a little biased but I think running is the perfect cardiovascular activity for most healthy individuals.

So you think you can run? You can. Just follow a few simple principles and you'll be on your way to healthy, strong, injury-free running journey. 

1. BUY QUALITY RUNNING-SPECIFIC SHOES

This is probably the most important thing you need to do before you start running. Yes, they can be expensive, but it is one of the only big investments into running. This is not the place to cut corners. Go to a speciality store to get help from a knowledgeable store associate if you are not sure what kind of shoes to buy. (Spoiler alert: don't buy them for color.) There are tons of running-related products you could (and will probably want to) buy, but nothing is as essential as a good pair of running-specific shoes. 

2. SET GOALS

Now that you have your shoes it is time to set goals. What do you want to do? Run a 5K? Run a mile without stopping? Run a half marathon? Run a 10 minute mile? You have to know where you want to go in order to make the plans to get there. Having a goal is the first step in staying motivated. When you are working towards a specific goal you have a reason to get everyday and put in the work.

3. BE REALISTIC

One of the biggest mistakes new runners make is that they do too much too soon. It all sounds great in the beginning when you are new and enthusiastic, but if you bite off more than you can chew you'll only increase the chances that you will quit due to overtraining or worse, injury. Slow and steady is the best, safest way to get started. If you think of running as a long-term commitment, you have the rest of your life to get better. Start off with low and slow milage and build slowly over time. Trust me on this one. 

4. BE CONSISTENT

In order to be a better runner you have to run on a regular basis. It will probably be hard at first and you may even want to quit after a few tough runs, but I can promise with consistent running, it will get better. Even if it is just one mile at a time, lacing up those shoes and hitting the pavement on a regular basis is the key to success (just don't forget about #3). 

5. STRENGTH TRAIN

I know you said you wanted to be a runner, not a bodybuilder but adding in regular strength training into your workout schedule will improve your running and reduce your risk of injury. You don't have to spend all day in the gym or grow giant muscles, spending 20-30 minutes 2 or 3 times a week on runner-specific strength moves will do the trick. While running is a fantastic exercise for losing weight and staying heart healthy, we want to build ourselves into well-rounded athletes. Strength training will make you a better, faster, stronger runner. You can find some some workouts to try in the archives.

6. GET SUPPORT

You can usually find support with your family, friends or local community. Join a running group, recruit a friend, hire a coach, start a blog, get a four-legged running partner or find like-minded people online (social media is full of supportive running communities). I'm here to cheer you on. If you tell people your goals and have a support system in place you'll be more likely to stick with your new running program. 

7. START RUNNING

The only thing left to do is lace up your shoes and hit the pavement. My favorite running quote is this one from John Bingham. You think you can run? You can. Just do it. 

“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”

— John Bingham

Are you inspired to give it a try? With a little patience and consistency I know you can do it. Let me know if you have any questions. 

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Coach Lea

5 x 5 x 5 LEG WORKOUT | 5 EXERCISES | 5 REPS | 5 ROUNDS

Welcome to the latest edition of Workout Wednesday! This week were are working on leg strength and endurance. This workout is called 5 x 5 x 5 because it is 5 exercises, 5 reps (each round) and 5 rounds. You will have completed 25 reps of each exercise and a 2.5 mile run by the time you finish. This type of workout is a great way to combine your strength & running workouts into one efficient session.

I encourage you to set a timer and make a note of how long it takes you to finish all five rounds. This will be your benchmark for future sessions. When you do the workout later, you can see how much you have improved. While I encourage you to do it for time, I need to remind you that form is always more important than speed, especially as you get into the later rounds and start to feel fatigued. Do the exercises as slowly as you need to in order to execute perfect form. Fast but sloppy exercises won't bring you any closer to your goals and could even cause injury. Be safe, friends!

Grab a stopwatch and let's give this one a try.

5 x 5 x 5 LEG WORKOUT | 5 EXERCISES | 5 REPS | 5 ROUNDS

SQUAT

Push your hips back and lower until your thighs are parallel to the floor, like you are sitting back in a chair, or as low as your flexibility allows. Shift your weight onto your heels. In the low position, engage your core, squeeze your glutes and push back up to standing. 

LUNGE

With your feet hip width apart and your toes pointed straight ahead, engage your core and keep your back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to move forward over your toes. Resist the urge to lean forward or rest your arms on your thighs. Once you are in the lunge position push back up to starting position. Repeat on other side.

SIDE LUNGE

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position and repeat on the other side.

CURTSY SQUAT

Stand with your feet hip width apart. Cross your right leg behind the body and to the left. Bend left knee 90 degrees, or as low your flexibility will allow, toes pointing forward, then return to starting position. Repeat on other side.

.5 MILE RUN

You can do the .5 mile run on a treadmill (like I do in the #shredshed), at the track (like we might do at boot camp) or on the street. If you decide to run on the streets you can measure the distance using a running app or in your car. The pace of your .5 mile run should be comfortably hard, this means you should be pushing your pace slightly outside your comfort zone (not a leisurely jog) but also not going all-out 100%. 

How was your time? People often judge their fitness success by things like numbers on the scale, but that is just one small piece of the puzzle. I like to look at fitness in terms of fitness progression. Are you better than you were last week? Last month? Last year? Compare yourself to yourself (not to others and not to some arbitrary number on the scale). Do this workout this week and then again next month to track your fitness progress. 

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5 Things Introverts can Gain from Running with a Group

If you have been considering running with a group but were intimidated by joining strangers for a run, then I am here, as a self-professed introvert, to tell you that running with a group is beneficial for all personality types. Yes, especially for us introvert-types that generally prefer to be alone or just around close friends.

Being an introvert doesn't mean that we don't like people, that we are socially-awkward or even shy. Some might say that I am quiet, but my friends will attest that they can't get me to shut up most of the time. We write, we read, we are creative-types that thrive on alone time in our internal worlds.

An introvert is drained by social situations, while an extrovert is energized by them. We can utilize our strengths as an introvert, step out of our comfort zone, make new friends and have fun while running with a group. I'd argue that introverts have more to gain from running with a group than extroverts. 

5 THINGS INTROVERTS CAN GAIN FROM RUNNING WITH A GROUP

FRIENDSHIP

When you become a part of a running group you have the opportunity to make some like-minded friends. One of the issues introverts have with meeting new people is the dreaded small talk. We crave deeper connections. When you join a group of like-minded people in a running group, you start off on common ground. It is easy to make conversation, jump in on an existing conversation or just listen in. Making new friends comes naturally when you share the same passions.

ACCOUNTABILITY

Often we can feel more accountable to others than we do to ourselves. If we know people are counting on us to show up, we don't want to let them down. We can get stuck in our own heads, in our own internal worlds. A running group can provide the accountability we need to get out and get moving when we might otherwise be stuck in front of our computers or with our nose in a book. 

RUNNING IMPROVEMENTS

While we generally enjoy doing things alone, having others around can push us to new levels. When we run with a group we have the opportunity to run with faster pacers which can elevate our own running. Friendly competition and positive social pressure that comes from running groups can encourage us to push ourselves harder than we would if we were alone. 

MOTIVATION

Running groups come in with their own built-in cheering stations. In all the years I have been running I have rarely seen runners act in a way that wasn't inclusive, supportive and encouraging. Having people around to cheer you on, no matter what your fitness level or ability can be a game changer. One of my favorite things about runners is that when we come together in real-life (IRL as the kids say) there is usually a wide variety of ages, skin colors, sizes and abilities, but we are all the same. We are all runners cheering each other on. 

PERSONALIZED ADVICE

Running groups are usually led by coaches. Running with a group is a great way to get access to a running coach for much less cost (if any) than hiring a personal running coach. The type of advice and recommendations that you can get from running coaches and your fellow runners can be more personalized than what you can read on the internet or in a book.

Being an introvert isn't a character flaw. I am introspective, thoughtful, a writer and a thinker. Those are all wonderful things. I just need to remember to step outside of my comfort zone when I know it is for my own good. Can you relate?

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Delicious Turkey & Spinach Portobello Mushroom Caps Recipe

Happy Friday, Friends! I was going to call this post Foodie Friday because it has a nice ring, but this is not a food blog and I am not a foodie. I wasn't blessed with domestic gifts; my husband jokes that he was short changed by marrying an Italian who can’t cook. Ha. 

I believe that healthy eating is the most important part of a healthy lifestyle, so even though I am not domestically-inclined, over the years I learned how to prepare some simple, healthy, quick and delicious meals. Since complicated recipes, hard-to-find ingredients and long cooking times aren't my thing, you won't find any of that here. 

I realized that the recipe section of my blog archive was lacking, so I am going to add some new recipes over the next few months. These are some of the meals that are on regular rotation in my home.

If you are just starting out and you only have the time, energy or motivation to focus on one thing, focus on healthy eating first. Working out is important too, but you can layer that on later. Get your nutrition on track. What does healthy eating mean to me? I define it as eating a variety of nutrient-dense foods mostly from nature that make you look, feel and perform your best, while still maintaining balance and enjoyment. 

Let’s get started with one of my favorites, delicious turkey & spinach Portobello mushroom caps.

INGREDIENTS:

1 pound of 100% natural lean ground turkey
2 large Portobello mushroom caps
5 oz. of frozen chopped spinach (steamed) 
1/2 cup of plain nonfat Greek yogurt
1/2 chopped red pepper
1/2 chopped green pepper
1 fresh jalapeno pepper (optional)
1/2 small onion
Grated Parmesan cheese
Salt and Pepper to taste

INSTRUCTIONS

Preheat the oven to 350

Bake the mushroom caps on a cookie sheet stem side down for 10 minutes.

In the meantime, cook the turkey meat in a skillet over medium heat and steam the frozen spinach in a separate pot.

Once the meat is no longer pink, drain the grease and add the steamed spinach, chopped peppers, onions, salt and pepper.

Continue stirring on the stove top until all is combined and heated through. Remove from heat, add the Greek yogurt and stir it up!

Once the mushroom caps come out of the oven, flip them over, cut off the stem (you can cut it up and add to your mixture) and scoop out the gills to make room for your toppings.

Spoon the turkey and spinach mixture into the mushroom caps and bake for an additional 10 minutes. I build mine up high and top with a little Parmesan cheese and Sriracha.

There you have it!  An easy, healthy dinner for two!  I'd love to hear what you think!

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DROP THE (MEDICINE) BALL COUNTDOWN WORKOUT

Happy New Year, friends! You may have noticed a theme. Last Friday I shared my annual New Year's Resolution Poem, then on Monday I gave you tips on how to make a successful New Year's resolution. Well, today for Workout Wednesday, I am sharing my New Year Drop the (Medicine) Ball Countdown Workout. 

You may have watched the ball drop on TV like I tried to but fell asleep way too early. Today we are going to drop our own ball by using a weighted medicine ball to perform 10 exercises and countdown the reps from 10 to 1. Ready to get started? Here's how it works. 

You will perform 10 reps of each of the 10 exercises, moving swiftly from one exercise to the next without rest while maintaing proper form. Once you complete the 10 reps of each exercise rest for one minute and then perform 9 reps of each exercise...then 8...then 7...all the way down to just one rep of each exercise. By the end you will have done 55 reps of each exercise!

WHAT YOU'LL NEED

Medicine Ball - This is one that I use (affiliate link)

I took the workout outdoors because I am in Texas and this New Year's Eve it was 70 degrees. Who knows? It could snow tomorrow.

THE EXERCISES

I'll walk you through the 10 exercises you will be doing. 

Squat to Shoulder Press

With your feet a little wider than hip width apart, toes pointing forward, push your hips back and lower until your thighs are parallel to the ground (or as low as your flexibility allows) while shifting your weight onto your heels. Touch your elbows to your knees and press the medicine ball over your head into a shoulder press. 

Side Lunge to Chest Press (each side)

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position  

Lunge with Twist (each leg)

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Twist your torso in the direction of your forward leg. Push up to standing. Complete reps and then switch to other side.

Single Leg Deadlift (each leg)

Standing on one leg, keep your knee slightly bent and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the ground. With your back straight return to the upright position. Complete the reps and switch side.

Mountain Climber

Start by balancing on your medicine ball in a straight arm plank position. Bring your knee in towards your elbow then back to plank position. Repeat with opposite foot. This is one rep. Move as quickly as possible while keeping your core engaged.

High Plank Hold (5 seconds = 1 rep) OR Push Ups

Balance on your medicine ball In a high plank straight arm position with your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Don't allow your hips to drop or raise up. Engage your abs and breathe normally. 5 seconds = 1 rep. 

If you are feeling advanced today, you could progress this exercise into a pushup by bending your arms to lower your chest to the medicine ball. 

Plank Jack

Starting in a high plank position as described above with your feet together at the starting point. Jump your legs wide out to the sides (like the motion of a standing jumping jack) and then back together.

Bridge with Overhead Lift

Lie on your back with your knees bent, your feet flat on the floor and arms extended on the ground over your head. With medicine ball in hand reach your arms over your head towards the sky while raising your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your hips and arms back to the ground. 

Russian Twist (each side)

With your back a 45 degree angle and your heels off the ground, twist your torso to one side and touch the medicine ball to the ground, then repeat on other side. That is one rep. To regress the exercise place your heels on the ground.

Toe Taps

This is a doozy friends! Remember to always warm up and cool down before and after every workout. Give yourself a rest day or low intensity day following this workout to allow your body time to recover. Give it a try and let me know what you think! You can leave a comment or reach out to me directly here. 

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