I AM NOT A RUNNER BUT I WANT TO START JOGGING OUTSIDE

SOLUTION ONE

Set chart runs, set goals and use an app to build up your stamina 

SOLUTION TWO

Put together a motivating mix for running of your favorite songs

SOLUTION THREE

Start with the gear and make sure you are equipped to hit the road

SOLUTION ONE

Set chart runs, set goals and use an app to build up your stamina 

Start out small. Chart a route that is half a mile long for your first jog and run a block, then walk a block. Next time run two blocks, walk one block and keep it up until you are running the entire time. (A half mile can be anywhere from 4-7 blocks depending on where you live.)

Once you are running a half mile add a block. If you are running on a trail or long road add a quarter mile every week until you reach your goal. You may only have 20 minutes to get a run in which can be 1.5 – 2.5 miles. If you have longer make a farther goal.

There are also a lot of apps out there that can help you get started on your road to jogging. When you first start out jogging an app is a good solution because you will be pushing your self for the first 2-4 weeks until you can get into the “runners zone” and tune out a bit when you jog. When you hit the “runners zone” you will be able to jog without thinking about every single step.

Some good apps to are:

5K Runner: Couch Potato to 5K by fitness22

For Apple
For Google Play

  • Great for beginning runners needing to start from zero and build up
  • Motivating mantras pipe in through your earbuds.
  • Works along with your music
  • Real-time progress keeps you from checking your phone to see pace, time lapse and distance.
Nike Run App

For Apple
For Google Play

  • Great for pairing with other devices like fitness trackers
  • Works with your music
  • Real-time progress keeps you from checking your phone to see pace, time lapse and distance.
  • Few interruptions so you can stay focused

 

SOLUTION TWO

Put together a motivating mix for running of your favorite songs

Find music that motivates you. You could start fist pumping when you hear country and someone else might love a good 80’s ballad. From hardcore rap to electronic dance music the tunes you stream during your jog are an important part of helping you push through the tough spots.

Make sure the playlist you put together is long enough to get you through your run OR you can use a service like Spotify and search for “run mix” or more specifically “hip hop run mix” or Apple Music to stream running mixes.

Want to get really scientific? When you hit your stride count how many steps you take in a minute. Your number should be around 145-180. This should be how many BPM’s or Beats Per Minute your songs are to maximize your run. Your body will naturally sync up to the beats giving you a consistent stride and a boost for hills and final pushes.

How do you find BPM’s of a song? The website SONG BPM will tell you the beats per minute of any song

The perfect playlist is personal and takes time to perfect. Put something together and don’t get frustrated if you have to change it because a song is not pumping you up or you starting running faster. Think of it as an evolution not carved in stone.

SOLUTION THREE

Start with the gear and make sure you are equipped to hit the road

Climate is going to be a big factor here. What you need to run in the midwest is going to be very different than what you need in the southwest.

Let’s start with the basics:

Something to hold your phone. There are arms bands, hand grips, and waistbands. We recommend armband because it is the most secure and therefore the least distraction.

Good pair of running shoes. If you do not know what the word pronate means than you may not be ready to pick this out on your own. We suggest going to a running store to get your stride evaluated and then they will pair you with the best brand. If you do not have a store specifically for running near you look at the soles of your favorite shoes. If the outsides are worn in you are a supination runner and a brand like Saucony is good for you. If your insides are worn that is overpronation and Mizuno is a brand for you to favor. Evenly worn across the balls of your feet? Neutral pronation and ASICS gel shoes are a fit for you.

Running Pants. The most important thing to focus on here is the waist. If your pants do not fit properly here they will be a constant adjustment that will take over physically and mentally. Tight pants or mesh shorts make sure whatever you choose stays up when you move.

Hair Tie Backs: Keeping the hair out of your face allows you to focus on your run. Hair elastics that keep grip and headbands that keep the extras off your face. 

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