- Hey, I'm Braden and I work on REI's how-to
articles and videos.
So I've been a runner for a lot of years now,
but I found that recently in my daily routine
of pounding the pavement through my neighborhood
has been more important in my life than ever.
So I've gotta a few tips to help you
to get started running, if you're looking to get out there.
First, I wanna touch up on some gear needs.
One of the best things about running is you don't need much
other than a good pair of shoes and some clothes.
When it comes to shoes, ideally you should be running
in running shoes.
We've got a bunch of tips to help you buy
your first pair of running shoes.
And I'll put some links in the description.
But if you don't have some running specific shoes,
or they haven't arrived yet,
don't let that stop you from getting out there.
A good pair of well-fitting sneakers
or even some gym shoes will work fine
in the interim.
For clothes, anything that fits well
and doesn't chafe is great.
Ideally you'll wanna look for moisture-wicking fabric.
So that would be synthetics and wool.
Try to avoid cotton as much as possible
'cause it really holds on to that moisture
and leads to all sorts of uncomfortable problems.
I tend to run in loose-fitting t-shirts and shorts,
and of course, my favorite hat.
But that's just me.
Some people prefer tights, specially this time of year
when it's a little colder.
Before you start your run,
it's a good idea to warm up your muscles.
And for some tips on that, I'm bringing in a ringer.
We're gonna talk to Yitka, who's an editor at REI,
and also runs and wins hundred-mile races.
Hey Yitka, how you doing?
- Good, how you doing Braden.
- I'm great thanks.
- So I've been talking about the importance
of warming up before a run.
So do you have any tips for that?
- Yeah, so I like to say that doing a pre-run warm up
is a lot like enjoying a cup of coffee to help you
ease into your day.
I rarely feel amazing right out of the gate,
when I'm starting a run or when I'm starting my day.
So taking a few minutes before my run to do several
dynamic stretches and warmup exercises really helps
my muscles get ready to go.
And then that first mile usually feels a lot more enjoyable.
- What kind of dynamic stretches do you do?
- Yeah, there are all sort of options.
But a few of my favorite ones are leg swings,
skipping,
butt kicks,
and arm circles.
- Okay, cool so now you're warmed up.
So what's your next tip?
- Yeah, so the next tip I would offer
is to start really slow.
Like even slower than you think that you should.
And let go of that idea that going for a run
means that you have to run 100% of the time.
It's completely fine to take walking breaks,
or to alternate between walking and running.
Try running for two minutes,
and then walking for two minutes,
and running for two minutes, and walking for two minutes.
And repeat that until you reach 20 or 30 minutes
or whatever your goal, time or distance for the day is.
And that can be a really great way to build up
your aerobic system in a little bit more sustainable way,
and not make it feel impossible right out of the gate.
- I totally agree.
I still walk during my runs all the time,
especially on trail runs.
One of the things that I notice that has really helped me
in my running is consistency.
And I know we've talked a little bit about that.
Do you have any tips around like training?
- Yeah definitely, specially when you're first starting out,
the idea of consistency can be
a little bit of a double-edged sword.
'Cause on one hand, running regularly,
say three or four times a week, can definitely help running
feel easier sooner than say if you're going for a run
once a week.
At the same time, running can be pretty hard on the body.
And when your muscles and ligaments aren't used to
that kind of mileage, you don't wanna overdo it.
When I first got into running, I tried to follow
and online training plan
that had me running four times a week,
which seemed really reasonable, but unfortunately,
I got really hung up on needing to stick
to that training plan at all costs,
even if I was feeling a little bit sore,
or starting to feel an injury coming on,
and that can be a recipe for disaster.
So I say, aim to get out for a run a few times a week,
but keep your plans flexible and make sure
you're listening to your body along the way.
- Awesome thank you so much Yitka.
- Yeah thank you so much.
I'll just add that at this point,
the one thing you don't want
to be paying attention to is your pace.
Either pick a route, and pay no attention
to how long that route takes you,
or go out for a certain amount of time
and don't pay attention to how far that run was.
Again, at this point is all about building
a consistent habit.
So right now, speed and distance don't matter.
My last tip is to try to run somewhere you enjoy being.
Like most people, I'm really looking forward to getting
back to my favorite mountain trails.
This is me and my wife running through the Larch last fall.
But right now, I'll settle for finding some lovely
spring blooms in my neighborhood.
Remember that wherever you go,
you're way more likely to stick with running
if it's a break from the stress of daily life,
and not something that adds to it.
And that's it, if you have ideas for other videos
you'll like to see, leave a note in the comments,
and I'll see what I can do.
I'm gonna go for run.