This week we welcome previous guest Jill Angie as she shares on a subject that is very near and dear to her heart – running. I know as a novice runner myself, picking a goal for my first 5K race in April of 2013 was a massive deal. A game-changer really. It helped define me as a person of health, activity and goals. Something a year previous I would have never imagined.
I love Jill’s enthusiasm, spirit and drive to motivate others as they welcome running into their lives (and she is just as wonderful in person!). Jill talked from a place of pure experience – at almost 300 pounds and a time where she decided to turn her life around, she participated in a three-day benefit walk for breast-cancer research. This was her turning point.
Thank you, Jill, for sharing in your knowledge with us! For more information about connecting with Jill, see her bio below.
If you’re considering entering a 5K, congratulations! Running is a great activity that can build strength, endurance, and (most importantly) confidence.
And a 5K is an especially awesome goal for those on a weight loss journey, because it requires a lot of the same skills: consistency, commitment and a willingness to work hard.
Consistency Gets Results
It takes time to build up the stamina to complete a 5K, and every workout will help you get a little bit closer to your goal. Some of those runs will feel better than others, and that’s completely normal! You’ll have days when you feel like a rockstar, and others when you feel like you’re struggling. But it is all moving you forward and building your running skills. Make sure to get out there three times a week, even if it’s just for 15 minutes. Stay consistent and you’ll see results.
Build Up Slowly
If you’re new to running, it’s important to be well-prepared. Allow at least eight to ten weeks to train properly, and make sure you take it slowly to avoid injury. A great way to start out is by alternating running and walking in defined intervals, and progressing each week by increasing the amount of running and decreasing the walking – instead of running as far as you can and then walking. Taking a walk break before your legs are completely exhausted gives them a chance to recover before they need to run again – allowing you to go further and faster overall, and with less chance of injury. It may sound counter-intuitive, but it works!
Start with a 1:3 or 1:2 ratio of walking to running, 3 workouts per week (for example, 30 seconds running/90 seconds walking repeated 10 times). Each week, either increase the length of the of running intervals or decrease length of the walking intervals, and work your way up to 30 minutes, then 40 minutes of intervals. Remember to progress slowly each week to let your body adjust and prevent injury.
If you’d like a 10-week training plan, head on over to my website to get a free one that includes a journal to record your progress!
Don’t Worry About Your Pace
When you first start running, you might not be fast. Correction: you will almost definitely not be fast. After awhile, you’ll get faster. But speed is not the only thing that matters in running (in fact, I’d argue it’s one of the least important). Focus on what you enjoy about running and
Shoes
The right shoes are arguably the most important thing you need for running (followed by a sports bra for women). Get professionally fitted at your local running store, and make sure they do a gait analysis for you. They should watch you run barefoot, then in shoes, take measurements of your feet, ask you about your weekly mileage, and then let you try a few options around the store. Pick the one that feels the best, but make sure the store has a return policy that will let you bring them back if you run in them at home and find that they’re not going to work for you.
Dress For Success
Gear up properly and you’ll have a much more comfortable run – which will help you enjoy yourself and stick with it.
Choose clothes made of synthetic fabric (also called technical or wicking fabric), that dry quickly. Cotton traps both heat and moisture, which can lead to chafing. Also, wear clothes that fit – baggy t-shirts and yoga pants are fine for some activities, but for running you want to choose things that stay close to your skin and don’t rub.
If you’re running outdoors, always dress as if it is 10 degrees warmer than it is. Your body will heat up quickly and it’s better to be a little chilly at first than too hot 10 minutes later.
For the ladies, make sure your girls are well-supported. A motion-control bra that immobilizes your chest will make for a much more comfortable running experience! Choose one with no stretch and wide straps. If you’re a C cup or higher, consider an Enell.
Race Day
It’s your day! The main thing to remember is to relax, have fun, and be proud of your accomplishments. That being said, here are a few guidelines to make sure you have the best experience possible.
• Don’t try out new gear – make sure to run in the clothes and shoes that you’ve trained in, and stick with the pre-run food that has worked for you in the past.
• Leave plenty of time to get to the race site, park, use the PortaPotties, and line up. And then give yourself an extra 15 minutes.
• Plan to line up near the back or side of the pack, if there are more than 50 people in the race. This makes sure faster runners won’t have to weave around you in the very beginning. You can always pass people after everyone has crossed the starting line.
• Start out a little slowly, and pick up the pace as you continue. Leave enough energy for the finish line sprint.
• Talk to other runners along the route, and encourage everyone you meet.
• Smile for the cameras when you cross the finish line!
If you’d like to read more about Running With Curves, I’d be honored if you’d visit my website or Facebook and say hi!
Jill is a personal trainer, runner, triathlete, blogger and author, who wants to live in a world where everyone is free to feel fit and fabulous at any size.She writes about the joys and challenges of being a curvy runner, and shares her experiences, knowledge and expertise to help her readers embrace their inner athlete. She is the author of Running With Curves, Why You’re Not Too Fat to Run, and the Skinny on How to Start Today, available on 
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