00:00:00
hello hello welcome to my channel my
00:00:04
name is Emily if you're new here if
00:00:05
you're not welcome back and today we're
00:00:06
talking all about how to start running
00:00:08
before we get into the video I'm gonna
00:00:10
go on my own run and then I'm gonna come
00:00:12
back and talk to you guys but for those
00:00:14
of you who don't know I am working on
00:00:16
running a half marathon I originally
00:00:20
started not even being able to run a
00:00:22
mile and then I worked my way up to 10
00:00:24
miles now I'm currently training for a
00:00:26
half marathon so today on my running
00:00:29
plan we have a four and a half mile run
00:00:31
scheduled so I'm gonna go do that and
00:00:33
then I will talk to you guys all about
00:00:34
running in a second
00:00:48
okay we're four miles in
00:00:51
I'm feeling tired
00:00:52
but I'm not like at the point where I
00:00:55
can't keep going
00:00:57
and I know this I don't want to keep
00:00:59
going but this is the point where I'll
00:01:02
talk about later you have to push
00:01:04
yourself
00:01:05
a little bit every single time so my
00:01:07
last long run
00:01:09
I did four miles this long run I do four
00:01:12
and a half
00:01:13
I'm literally dying it's hot I'm sweaty
00:01:16
my feet are starting to hurt but we're
00:01:18
pushing because I know I can and the
00:01:21
only way
00:01:22
to improve is to get uncomfortable
00:01:26
and to just keep working with running
00:01:29
and the thing that's how challenging
00:01:31
about running
00:01:32
is that
00:01:33
it's a mental push forever like I've
00:01:37
been running for 40 minutes and I've
00:01:39
been mentally pushing myself
00:01:42
for that entire 40. it's not like
00:01:45
a quick one and done thing you have to
00:01:48
keep going and I just heard the quote on
00:01:51
my podcast pressure creates diamonds in
00:01:55
this case
00:01:56
you're the diamond
00:01:57
put yourself under some pressure
00:02:02
I'm back for my run I just got back so
00:02:06
I'm super sweaty so I apologize in
00:02:08
advance for how I look but I completed
00:02:11
the four and a half miles I did it
00:02:12
non-stop which is my goal
00:02:15
and I won't lie it was hard there were
00:02:17
times I wanted to give up but in those
00:02:20
times I pushed myself kept going changed
00:02:24
up the podcast I was listening to these
00:02:26
are all things that we're going to talk
00:02:27
about later but I just wanted to tell
00:02:29
you what I did in the moment because now
00:02:31
I'm here my run is complete and I feel
00:02:34
the achievement of doing it non-stop
00:02:36
that's all stuff that we're going to
00:02:37
talk about later I have a bunch of tips
00:02:39
and tricks that I wrote down about how
00:02:41
to start running and how to stay
00:02:43
consistent with it so we're just gonna
00:02:45
go through it talk it out but before we
00:02:48
do that I want to give you guys a
00:02:49
background because if you haven't
00:02:51
watched my fitness journey video already
00:02:52
I definitely recommend that you do that
00:02:54
because you can get a better sense of
00:02:56
where I've come from in all forms of
00:02:58
fitness and my body and how I changed it
00:03:00
and my diet switches and all of that but
00:03:02
I don't think I've ever really gotten to
00:03:04
depth in my history of running so let's
00:03:07
talk about it I was the kid in PE who
00:03:10
would dread the mile I could never run
00:03:13
it non-stop I was probably one of the
00:03:15
slowest in my class and I would do
00:03:17
anything to get out of the mile I hated
00:03:19
it like I would fake being sick on
00:03:22
Fridays just to skip Friday run day so
00:03:25
I'm coming from a history of just
00:03:28
despising it I had the worst
00:03:29
relationship with running and honestly
00:03:31
all Fitness when I started my fitness
00:03:33
journey in 2020 I obviously could not
00:03:35
run it was just very scary to me very
00:03:38
unmotivating just not something that I
00:03:41
enjoyed at all but it is a form of
00:03:43
cardio and I noticed that my body really
00:03:46
reacted to it and of course I was
00:03:48
switching up my diet as well but running
00:03:51
I noticed that my body really reacts
00:03:53
well to it and leans me out so I decided
00:03:55
to start running and yes I did start
00:03:58
with using running as my form of cardio
00:04:01
as a goal to lose weight not as a
00:04:04
punishment but I did see it as a workout
00:04:05
that would get me to my dream body which
00:04:07
we're going to talk about in a little
00:04:08
bit and I couldn't run a mile non-stop I
00:04:11
still couldn't obviously I was starting
00:04:13
from a place of no experience but over
00:04:15
time I just stayed consistent and
00:04:18
eventually in 2021 so it took me about a
00:04:22
year I ran 10 miles non-stop which was
00:04:26
the farthest I ever ran and it felt
00:04:28
amazing this was a point in my life
00:04:30
where I was in love with running I would
00:04:32
go and run if I was sad mad just
00:04:35
confused like running was my way of
00:04:37
coping and I loved it I looked forward
00:04:39
to my runs and it was a great place to
00:04:41
be then I don't know what happened but
00:04:43
in 2022 I just really stopped running
00:04:46
like I lost all my motivation it just
00:04:49
wasn't a priority anymore and I started
00:04:51
lifting a lot more and I kept consistent
00:04:54
with it so I would kind of have
00:04:56
maintenance runs I would do like two
00:04:58
miles here and there but I really lost
00:04:59
progress and I couldn't run more than
00:05:02
seven miles which you think is still a
00:05:05
lot which it is but I wasn't at the
00:05:07
point where it used to be where I could
00:05:09
run 10 miles and I definitely didn't
00:05:10
enjoy it that was a big thing I used to
00:05:13
be at a place where I loved running it
00:05:15
was basically where I found peace and it
00:05:18
got to a point where I was not looking
00:05:20
forward to my runs I would so much
00:05:21
rather lift it was more of like ugh I
00:05:24
have to do this it was very much a chore
00:05:26
it's been a goal of mine since I ran 10
00:05:28
miles because it's so close to half
00:05:30
marathon to run a half marathon so my
00:05:33
2022 goal for myself was to run a half
00:05:35
marathon and then obviously I didn't
00:05:37
complete it so now we're in 2023 I put
00:05:39
that on my New Year's goal again and I'm
00:05:41
hoping that in the process of working my
00:05:44
way up to a half marathon I fall in love
00:05:46
with running again and I will say it's
00:05:48
getting easier and I am looking forward
00:05:49
to it more so that's my history with
00:05:52
running and kind of where we're at now
00:05:54
where my goals are with running all of
00:05:56
that so let's get in to how to start
00:05:58
running for beginners okay so if you're
00:06:01
someone who's already kind of started
00:06:03
running and you enjoy it that's
00:06:06
completely different but right now we're
00:06:09
talking about the people like myself in
00:06:11
the past who hate running because I feel
00:06:13
you I've been you and we're gonna get
00:06:16
you past that the first thing we're just
00:06:18
gonna state it sucks running sucks most
00:06:22
people starting running you're gonna
00:06:24
hate it and that's the hard Truth for
00:06:26
most people it's not one of those
00:06:27
workouts that you just do and you fall
00:06:29
in love it's one of the ones that you
00:06:31
dread and that's okay but you have to
00:06:34
accept that you're not gonna like it at
00:06:35
first but I can confidently tell you if
00:06:38
you stick with it you will fall in love
00:06:40
with it and you will start enjoying it
00:06:41
so don't be discouraged if you don't
00:06:43
like it the first time the key to
00:06:45
starting it all upping your mileage is
00:06:48
just getting out there even if you can't
00:06:50
run non-stop for three minutes run
00:06:52
non-stop for one minute but you have to
00:06:54
stay consistent because I think
00:06:57
something that can be super discouraging
00:06:58
about running is if you can't run very
00:07:01
far non-stop you feel like you have to
00:07:03
stop there when that's not the case if
00:07:05
you can only run non-stop for five
00:07:06
minutes go for 10 minutes but take a
00:07:09
walk break there is nothing wrong with
00:07:11
walk breaks but you just have to push
00:07:13
yourself to get out there set a goal for
00:07:15
how many times you want to run in that
00:07:16
week and run that many times it really
00:07:19
is all about about consistency because
00:07:21
it's all about building stamina and it's
00:07:24
also mental discipline so you just have
00:07:26
to be consistent get yourself out there
00:07:28
I would recommend running three to four
00:07:31
times a week and just stay consistent
00:07:34
keep pushing because every single time
00:07:36
that you go out you will get better and
00:07:38
you will make progress this is another
00:07:40
thing I do want to mention even when you
00:07:42
feel like you're not making progress you
00:07:44
are making progress because there are
00:07:46
days where one mile feels super easy and
00:07:49
there's going to be days where one mile
00:07:50
is super hard but either way if you push
00:07:52
yourself through that mile you're making
00:07:54
progress because running is so much
00:07:56
about your mental discipline as well as
00:07:57
your physical discipline to just keep
00:07:59
going going back to the relationship you
00:08:02
have with running like I said you're
00:08:04
probably gonna hate it at first you
00:08:05
might be coming from a place where you
00:08:06
already do hate it but if you stay
00:08:09
consistent I promise you're going to
00:08:10
start falling in love with it because
00:08:12
what you hate is the feeling of not
00:08:15
being able to move your body you feel
00:08:17
like you're not fit enough it's just
00:08:20
very discouraging when you can't run a
00:08:22
mile non-stop but the love starts coming
00:08:24
when all of a sudden you can run a mile
00:08:26
Non-Stop and then you're gonna hit two
00:08:28
miles Non-Stop and there is truly no
00:08:32
form of like validation and this sense
00:08:35
of achievement that anything can give to
00:08:37
you other than running like hitting a PR
00:08:40
when you lift weights is completely
00:08:42
different than hitting a PR for a
00:08:43
certain speed or a certain distance when
00:08:45
running and also the endorphins and
00:08:47
dopamine released after run is unlike
00:08:50
any other workout so as you start
00:08:52
building up your stamina and hitting
00:08:53
these achievements you're gonna start
00:08:55
falling in love with it and it's going
00:08:56
to get addicting so you're going to hate
00:08:58
it at first but I promise you if you
00:08:59
stay consistent you're gonna fall in
00:09:01
love with it so now we're going to talk
00:09:02
about the strategies to improving your
00:09:05
mileage or your times and just how to
00:09:08
get better at running at least for me I
00:09:10
started running I would say three to
00:09:12
four times a week and you don't have to
00:09:14
push yourself every single time so you
00:09:16
shouldn't be pushing yourself to go as
00:09:17
far as you can every day I would
00:09:19
recommend doing a shorter run a medium
00:09:22
run and then one long run every single
00:09:24
week Monday could be your short run
00:09:25
Wednesday could be your medium run and
00:09:28
then Saturday could be your long run if
00:09:30
that's the day that you have more time
00:09:31
to do so at least for me what worked is
00:09:33
pushing myself in intervals so you could
00:09:35
either go for distance or time so if you
00:09:38
can only run half a mile non-stop go for
00:09:41
a mile but run half a mile take a little
00:09:43
walk break run another half a mile and
00:09:45
then on your long runs maybe try to go
00:09:47
0.75 Non-Stop and then take a walk break
00:09:50
and do another 0.75 you could do these
00:09:53
intervals as big or as small as you need
00:09:54
if you can only run 0.1 non-stop do that
00:09:58
point one take a little walk break and
00:09:59
do another point one and then slowly
00:10:01
slowly push yourself up that mileage now
00:10:04
the next time run 0.15 Non-Stop and as
00:10:08
you get more consistent and you build up
00:10:10
your stamina you can increase those
00:10:11
intervals same thing for time some
00:10:13
people choose to go for distance I would
00:10:16
say I'm definitely more of a distance
00:10:17
person but especially if you're very
00:10:19
scheduled like you only have time to run
00:10:21
for 30 minutes and you know you can run
00:10:23
for 10 minutes on stop run those 10
00:10:25
minutes take a little walk break run
00:10:26
another 10 and then as you move on maybe
00:10:29
now you're doing 15 non-stop with a rest
00:10:31
break and then another 15. so there's no
00:10:33
harm in taking walks and intervals are
00:10:36
really great because not only are they a
00:10:37
great way to track progress because one
00:10:39
day you can maybe run half a mile and
00:10:41
then in a week you're running a mile
00:10:42
non-stop but they're also just good ways
00:10:45
to stay consistent and push yourself so
00:10:48
I would always recommend intervals and I
00:10:50
would say running three times a week
00:10:51
short medium and long is the ideal way
00:10:54
to start but also whatever works for you
00:10:56
if you only have time to run once a week
00:10:58
twice a week that's all gonna work
00:10:59
you're still gonna make progress it
00:11:01
might just be a little bit slower make
00:11:02
sure that you have good shoes you don't
00:11:04
want to hurt yourself and and if your
00:11:07
feet are hurting during your run like
00:11:09
you're setting yourself up for failure
00:11:10
basically and it's normal to be a little
00:11:13
bit sore you're gonna feel tired on your
00:11:15
runs but you shouldn't be having like
00:11:16
physical pain so before you start
00:11:19
running make sure that you have quality
00:11:21
running shoes and running shoes can be
00:11:23
really expensive so I'm not saying go
00:11:24
spend 200 on shoes but just make sure
00:11:28
that they are quality shoes Nike has
00:11:30
great running shoes
00:11:32
hokas on clouds Asics no shade to Asics
00:11:37
I had them they didn't work for me do
00:11:40
what you want with that information but
00:11:42
I really like my hokas and it's so
00:11:44
individual everyone's feet are so
00:11:45
different there are shoes for stability
00:11:47
there are shoes more cushion less
00:11:48
cushion like you have to just figure out
00:11:50
what works for you but just make sure
00:11:51
you have a pair of quality running shoes
00:11:53
and this is just like a fun little extra
00:11:55
tip make sure you have like cute running
00:11:57
clothes because if you feel cute in your
00:12:00
clothes when you're running you're gonna
00:12:02
feel way more motivated I'm a very
00:12:04
neutral person as you can see so I'm my
00:12:06
running gear is a lot more neutral but I
00:12:08
also have some like bright colors and on
00:12:10
days where I'm feeling a little bit less
00:12:11
motivated or I need a little spark of
00:12:13
Happiness the bright colors when I'm
00:12:15
running outside just makes all the
00:12:16
difference and that's another thing
00:12:18
running on a treadmill is probably one
00:12:21
of the most discouraging things that you
00:12:23
will ever do so I recommend someone
00:12:25
who's trying to start running you should
00:12:27
start outside go get into nature feel
00:12:31
the sun on your body not when it's too
00:12:33
hot don't run in like the middle of the
00:12:34
day also setting yourself up for failure
00:12:36
you don't want to be like dripping in
00:12:37
sweat if you live somewhere where it's
00:12:39
hot and I understand that there are
00:12:41
people who live say In Minnesota where
00:12:43
it's like snowing and you can't run
00:12:45
outside but if you are able to run
00:12:47
outside I recommend running outside
00:12:48
because it's going to be so much more
00:12:50
entertaining so much more fun you're
00:12:52
gonna see people get outside it's just
00:12:54
gonna feel so much better than running
00:12:56
on a treadmill where you literally feel
00:12:57
like you're going nowhere for like an
00:12:59
hour so definitely run outside if you
00:13:01
are able to another big thing is find
00:13:04
something that entertains to you that's
00:13:06
why I like to run outside because like
00:13:08
you can look around because running can
00:13:10
get boring especially if you're running
00:13:12
alone listen to music or podcast I would
00:13:16
say for my shorter runs I'm definitely
00:13:18
more of a music person when I need just
00:13:19
like 10 minutes of a burst of motivation
00:13:22
high energy stuff like that but when I
00:13:24
do my longer runs like I'm running for
00:13:26
40 minutes non-stop I just throw on a 40
00:13:28
minute podcast because then not only are
00:13:30
you exercising and working your body but
00:13:33
you're also working your mind and you
00:13:35
can gain a lot of knowledgeable
00:13:36
information through podcasts or if you
00:13:39
just want to be entertained there's like
00:13:41
criminal podcasts where it's all about
00:13:43
like solving Mysteries and stuff just
00:13:45
find something that entertains you and
00:13:47
do that because you want to make your
00:13:48
run as enjoyable and entertaining as
00:13:50
possible because sometimes there are
00:13:52
times where your body feels fine and you
00:13:54
know you can keep going but your brain
00:13:55
is just so bored of the activity that
00:13:58
you just want to stop so definitely try
00:14:01
listening to music or podcasts another
00:14:04
good way to really like kick start your
00:14:05
running is to sign up for a race there's
00:14:07
a lot of different ways to approach it
00:14:09
and you could definitely do it in like a
00:14:10
slower way where you're kind of just
00:14:12
figuring it out and running around doing
00:14:14
whatever but if you are someone who
00:14:16
really wants to improve their running
00:14:18
and push themselves you could sign up
00:14:20
for a race that's say in four months
00:14:23
because then that really holds you
00:14:24
accountable and you obviously want to be
00:14:26
successful in the race so it's going to
00:14:27
be a lot easier for you to stick to your
00:14:29
running plan when you have this big
00:14:30
event in your future you could also sign
00:14:32
up for a race with people then you can
00:14:34
train with them and run together
00:14:36
personally I don't really like running
00:14:38
with people that's just my own choice I
00:14:40
enjoy running alone because it gives me
00:14:42
a time to like be with my thoughts and
00:14:43
it clears my head but I know a lot of
00:14:45
people enjoy running with people because
00:14:47
it gives you someone to have a
00:14:48
conversation with and again it's another
00:14:50
form of entertainment it's all about
00:14:51
making you run as enjoyable as possible
00:14:53
so you could sign up with a race for
00:14:55
someone or you could just go on runs
00:14:57
with someone find someone who's down to
00:14:58
get moving with you because if you are
00:15:01
someone who likes to talk that will make
00:15:03
running so much easier if you have
00:15:04
someone to talk to the last tip that I
00:15:07
have when it comes to running is keep
00:15:09
your relationship with running positive
00:15:12
and don't see it as a punishment because
00:15:15
running is a form of cardio and a lot of
00:15:17
people see cardio as a way just to lose
00:15:19
weight or get to their goal body but
00:15:21
then it starts to feel like a chore when
00:15:24
running it should not seem like a chore
00:15:26
running is a choice and my biggest tip
00:15:30
to you if you take anything away from
00:15:32
this video is to see running as a
00:15:34
privilege there are so many people who
00:15:37
unfortunately are not able to run
00:15:39
whatever it is if you are someone who is
00:15:41
able to run that is a privilege and feel
00:15:44
the movement like running is an amazing
00:15:48
way to move your body and once you push
00:15:50
past the point of like feeling tired you
00:15:53
feel so free just moving your body and
00:15:55
running like sprinting it's just freeing
00:15:58
anything like that if you want to do
00:15:59
cardio and you just want to lose weight
00:16:01
and you have to get your cardio in you
00:16:03
could do the stairs you could do hits
00:16:06
you could go on a walk you don't have to
00:16:08
run as your cardio but if you want to
00:16:10
improve your running that's for you no
00:16:13
one else and you should see it as a
00:16:16
choice a privilege and an amazing form
00:16:18
of movement and freedom of your body
00:16:20
even though I started running with the
00:16:23
goal of losing weight and stuff like
00:16:25
that I wish that I could go back and
00:16:27
undo that because I only really started
00:16:29
to fall in love with running once I had
00:16:31
already lost a lot of weight so I wish I
00:16:33
could go back until my past self not to
00:16:36
see running as a way to lose weight or
00:16:38
part of like my workouts that I have to
00:16:40
do to lose weight stuff like that I wish
00:16:43
that I could go back and just tell her
00:16:44
to enjoy the movement feel the movement
00:16:46
and appreciate what my body is capable
00:16:49
of doing and see how far I can push my
00:16:51
body not in a physical aspect like how I
00:16:54
look but in a physical aspect of what
00:16:55
I'm capable of that's how I'm gonna end
00:16:58
off this video if you are someone who
00:17:00
wants to get into running don't see it
00:17:02
as a punishment don't see it as a chore
00:17:03
it is a choice and a privilege and and
00:17:06
you should experiment with seeing what
00:17:09
your body is capable of because when you
00:17:11
get to the point where you can say I can
00:17:13
run a mile non-stop I can run two miles
00:17:15
non-stop I can run 10 miles non-stop
00:17:18
that is crazy and you are going to feel
00:17:21
so proud of yourself so achieved so
00:17:25
motivated to keep pushing yourself
00:17:26
because running is truly something that
00:17:30
not everyone can do and it takes a lot
00:17:33
of mental and physical discipline but
00:17:35
once you stay consistent and push
00:17:36
yourself it is so so so worth it so with
00:17:39
that I hope that you guys enjoyed
00:17:41
today's video make sure to like And
00:17:42
subscribe because it helps me so much
00:17:44
follow my other social media platforms
00:17:46
right down here I have Instagram
00:17:48
Pinterest and Tick Tock I post every
00:17:50
single day I'm always checking my DMs so
00:17:52
feel free to reach out because I will
00:17:54
answer I post all things Health Fitness
00:17:56
fashion related content so if you like
00:17:58
what you see here you will definitely
00:17:59
like those it's a little bit later I
00:18:01
just got ready for the day but I wanted
00:18:03
to pick up my camera to show you guys
00:18:04
how I reward myself for my runs I just
00:18:08
treated myself to a cup of coffee from
00:18:10
Starbucks because I forget if I
00:18:12
mentioned this or not but one of the
00:18:14
best ways to motivate yourself when it
00:18:16
comes to running is to reward yourself
00:18:18
reward yourself for getting out there
00:18:20
for pushing yourself for staying
00:18:22
consistent and doing the thing when it
00:18:24
comes to rewards about Fitness it's
00:18:25
important not to reward yourself with
00:18:28
things that you are trying to undo or
00:18:31
like avoid so for example if you're
00:18:33
trying to reward yourself for eating
00:18:35
healthy for a week or going to the gym
00:18:37
you shouldn't reward yourself with like
00:18:39
a huge Burger which again if you guys
00:18:41
know my channel you know I preach
00:18:43
balance there's nothing wrong with
00:18:44
eating a burger but the point is that
00:18:46
your rewards shouldn't be things that go
00:18:48
against your goals your rewards should
00:18:50
be things that go towards your goals so
00:18:52
I'm not going to Starbucks and treating
00:18:53
myself to this like 800 calorie
00:18:55
Frappuccino I am getting a low calorie
00:18:59
macro friendly Starbucks drink that I
00:19:01
still enjoy so it's like it's a reward I
00:19:03
enjoy it I'm super excited to have it I
00:19:05
don't get the time because I try to cut
00:19:07
down my coffee intake especially when
00:19:09
I've already had a Celsius today and
00:19:10
it's like an expense that I try not to
00:19:12
make but when I do go on my long runs
00:19:15
especially I love treating myself a
00:19:17
Starbucks after so I just want to show
00:19:19
you guys me doing that how rewards can
00:19:22
look and just another great way to make
00:19:24
running more enjoyable so I hope you
00:19:26
guys have a great day I am in a
00:19:28
phenomenal mood after my run I just feel
00:19:30
so accomplished and I can't stop smiling
00:19:32
because it is
00:19:35
10 a.m and I've already run four and a
00:19:38
half miles so I feel super productive
00:19:40
filled to the brim with endorphins and
00:19:42
dopamine and I'm ready to have a great
00:19:44
day so I hope you guys have a great day
00:19:46
and I'll see you in the next one
00:19:47
[Music]
