The hardest part of running can sometimes be getting started! My posts will alternate between speaking to new and more experienced runners, but for this one, I’d love to start with runner square-one basics.
Let’s do a little Question and Answer for today’s post:
Q: What should I wear when I run?
A: Your shoes are the true foundation of a great run. Avoid shoes that are flat or uncomfortable, and be sure to wear sneakers that have arch support, good insoles, and strong laces. Clothing that breathes (water wicking material, cotton, or athletic fabrics) are ideal for running tops, shorts, and pants. Shorts with a longer inseam (6-8″ typically) help prevent riding-up, and tops that let your chest breathe are especially great for females.
Q: Should I start running inside or outside?
A: You can start anywhere! Safety should always be your priority when deciding where to run. If you live in an area where the weather and your surroundings allow you to safely run, feel free to hit the literal pavement. If the weather is dangerous, or it is not safe to run in your neighborhood, finding a gym with treadmills and cardio equipment is a safe, climate-controlled way to get your run in.
Q: How fast should I be running?
A: When you start running, the goal is to run at a ‘natural’ comfortable pace for as long as you possibly can. The easiest way to determine how quickly you are running is by using a treadmill to increase or decrease your speed until you reach a pace you can maintain for at least 3-5 minutes. If you are running outside, a fitness watch or run tracking mobile app can also be used to determine your ‘base pace’.
Q: Should I eat before I run?
A: Generally speaking, yes! This can vary widely from person to person, but running on a completely empty stomach is never recommended. The jostling caused by running can leave your empty stomach feeing unsettled, contribute to cramps, and leave you with less energy to exercise as you are ‘running on empty’. For runs up to or between 1-4 miles, a light snack or a meal 2-3 hours before your run is recommended. For snacks, try to eat them 30-60 minutes before your run to ensure you aren’t running on a stomach that is too full.
Q: What are good snacks to eat before a run?
A: You want to avoid foods with substantial sugars or high fat contents, and those that are dairy-based. These foods will typically sit heavy in your stomach, and contribute to a ‘heavy’ feeling when running. The foods you want to stick to are those that contain protein, healthy carbohydrates, or have a grain base to them. My favorites range from peanut butter on whole-grain toast, to apples, low-sugar protein bars, or a small serving of a lean meat such as chicken.
The Reasonable Runner 
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