If I wanted to start or return to running right now here are the TOP 5 things I would do:
The first one is a big one and fairly underrated IMO
Starting, or returning, to anything is hard - so - if this is you, I applaud you!! The first step is always the most challenging so I hope you find some value in these 5 tips below.
👟Get fitted for a running shoe! If possible go to a local running specific store, or even a DSG will work. Fresh new shoes that support you and your stride will be key for consistency. I can’t tell you how many mutuals I know have picked up running and they are running in their tennis shoes from high school PE class (10+ years ago).
Another example - I was stilling running in the same shoes I ran the 2024 NYC Marathon in, as well as, my 2 half marathons in March. I retire my shoes at just over 300 miles anyway, so I just ordered a fresh new pair as an *incentive* and restart to summer running.
🗂️Follow a training program that is so supportive you can actively avoid injury, burnout AND increase adherence. If you are starting or returning, you don’t want another set back. This type of training should include:
Progressive & personalized run training 👍
A running plan tailored to YOUR current fitness level, experience, health history, short term goals, long term goals, routine, schedule, and resources.
What it is NOT: You input your goals into the Runna app that generates a training plan. This plan sets you up with 2 speed workouts, 2 easy runs, and one 6+ mile run a week when you are currently only running unstructured 3 days a week at 10 total weekly miles 👎
Progressive & personalized strength training 👍
A strength plan tailored to YOUR current fitness level, experience, health history, short term goals, long term goals, routine, schedule, and resources.
What it is NOT: You don’t lift at ALL and now Apple Fitness wants you under a barbell ASAP👎
Hint: Yes, you can find that here at Strides! More info as you continue reading :)
👯♀️Connect with like-minded people! This is why apps like Strava and in-person run clubs are becoming so popular including the growing running community we have here. Virtual or in person, having runner friends is important.
Yep, you can ALSO get this with Strides (TBH you’re receiving it right now just connecting with me). Keep reading!
📆Set your workouts like appointments and don’t stand yourself up! This is where the community piece comes back to play - accountability is helpful!
💃Embrace the ~ journey ~. Yup I said it. Fitness is a life long practice, and running can be, too. Start where you are, gather your supports and resources, and slowly build yourself up. I am here to help!
Looking for more support to get started? We are enrolling 1:1 Clients (all programs include run + strength) as well as our Group Coaching Course for all fall half and full marathons.
For my own busy, running, lifelong journey - I work with my run coach pretty consistently and have also done group coaching programs to learn and fill gaps. I most recently did my friend Holley Fueled Nutrition’s Strong Runner Academy specifically for marathon fueling and LOVED it!
If you’re unsure which program would be best for you - feel free to reply to this email here! No pressure, I’m not going to request payment after (tacky!!!) - we will see what program is best for you and/or I can refer you out to other fitness professionals.
Train smart, Run happy
Nicole
Links & discounts for you!
Our 1st Fall Group Coaching Course! Limited spots, payment plan available
Strides Run Coaching - New tiered coaching options available!
Strides Strength App - Includes customizable strength training programs & more
Legion Supplements: RGN for 20% off - I am daily Creatine girl & LOVE the mocha plant protein powder.
Lagoon Sleep - the BEST pillows ever!
Lilac Market Headbands NICOLE10 - What I always wear to cover my ears on the run
NoxGear Tracer Vest - The blinky, fun colored, lightweight vest I wear for all of the my dark AM runs & dark evening walks.
Green Compass CBD - Third-Party Tested & Trusted
Shop my LTK - All of my running clothing, accessories, gear + more