Hello New Runner!
welcome to the charm city run community!
We’re so glad you’re here. Charm City Run is for *everyone* - no matter your speed, ability, experience, age, race, size, sex, gender identity, sexual orientation, etc. You belong here.
As a new runner, there may be a lot of things you’re wondering. Below, we’ve tried to answer some of the most common questions we get from new runners. We also invite you to attend an upcoming virtual Running 101 session with one of our Training Coaches. Our goal is to help you feel at ease and confident to begin your running journey.
Is running for me?
Yes! Running’s for you. How do we know? If you’re interested in running (and you must be - because you’re here!), we have news: running is for you. If you run, you’re a runner, simple as that. No matter your experience, speed, or ability; no matter your size, age, or race; no matter your neighborhood, education, or income, if you want to run, running is for you.
How do I start?
First, ask yourself why you are interested in running? We encourage folks to set a goal, to find your why. What motivates you? Is the ability to complete a 5K something you’ve always wanted to do? Do you want to feel better when you play with your family, or when you reach the top of a flight of stairs? Do you want to be able to run for 10 minutes without stopping? Is there a cause near and dear to your heart that has an annual race you’ve always wanted to join? Identify your why clearly, and hold onto it - it’ll help you get out of bed and on the road/trail/treadmill.
And once i do get out there, great! ...Now what?
Start slowly. Less is more. A good dynamic warm-up and static cool-down is essential to staying healthy and injury-free. A run/walk combo is absolutely okay. Make sure easy runs are EASY. Be patient and kind with yourself, and listen to your body. Give yourself time. It can take about three weeks to see improvement (sometimes more, sometimes less). As when you start anything new, it takes time to find the rhythm.
One of our training group members offers this advice:
“Running will always be challenging, but you train to rise to the challenge, not for it to be easy. Every time you show up your showing up for yourself. Especially on hard days.”
What gear do I need to run safely?
Properly-fitting shoes. When people run, their bodies, legs, and feet move in different ways. This is known as a person’s gait. There are different types of running shoes that are adapted to support various gaits (and there are no “good” or “bad” gaits!). Being in the right shoe for you will help you avoid injury and move most comfortably. To be and remain a healthy runner, we strongly recommend completing a gait analysis, or an assessment of the way you move, with a trained expert like the ones in all Charm City Run stores so you can purchase a pair of shoes that are right for you. Make an appointment for a gait analysis (in person or virtually!) or stop into any of our stores to be sure you’re in the right kicks.
Moisture-wicking socks. Cotton socks cause blisters; specialty running socks are made with technical fabric that pulls moisture away from your feet as you run. They can be a little pricey - $10-$15 a pair - but they are worth it for the comfort and health of your feet. Invest in one or two pairs at first, and you won’t regret it.
The right shoes and socks are the top priority, so start there. For increased comfort and safety, we also recommend new runners wear clothing with technical fabrics like polyester, which will help pull moisture away, and avoid cotton clothing, which will weigh you down and could cause chafing (ow!). Light-colored, light-up, or reflective gear for night running is important for safety and visibility. A water bottle is important for staying safely hydrated during the run. You may also want a belt or armband to carry essentials with you. Charm City Run carries all of these items and more - browse online or visit a store to see things in person.
Will I hurt myself? (Will I hurt my knees?)
Fun fact: many runners actually have healthier knees than the average person! The idea that running ruins your knees is a widely-circulated myth. That said, everyone’s bodies are different and react a little differently to the stress of running. Fortunately there are some things you can do to avoid injury.
Start slowly and with small distances, and only gradually increase by no more than 10% per week.
Cross-train by adding a little yoga and strength training into the mix.
Get the right shoes.
Pay attention to discomfort and if you experience any sharp or nagging pain, take a few days off or make an appointment with your doctor.
Ultimately, listen to your body. Slow down, walk, stop, or take a rest day when you need to. Recovery is part of the process, and you are not a failure if you need an extra day or two off, especially as you are just starting out.
What if I’m slow?
Good news! There’s no such thing as “slow,” especially when you’re starting a running routine. Slow is good. Many new runners start out too fast, aren’t able to sustain it, and think running isn’t for them. Even more experienced runners often run their workouts too quickly. There are so many benefits to starting off slowly - if you feel like you’re slow, you’re probably doing it right. And, don’t forget, it’s also perfectly okay (and even recommended) to start with a run/walk combination and gradually increase the ratio to more running and less walking. Wherever your starting point, try not to compare yourself to others; running is about getting out there and doing it for you.
Charm City Run Training groups are a great place to begin if you are nervous about your speed. All runners take workouts at their own paces - you don’t have to keep pace with the group - and we won’t leave you behind! Coaches check in with all runners and stay until the last person finishes. When you join a CCR group, you are joining a team, and we are there for each other.
It’s too hot / cold / windy / rainy / humid.
Maryland has so many different kinds of weather, doesn’t it? Fortunately, you’re tough! Running in uncomfortable weather can actually be really empowering. If you can run through torrential rain or 20 degree weather, imagine what else you can do! Plus, you never know what weather will be like on race day. Running in all types of weather will teach you grit - and to enjoy those nice days even more. That said, it’s important to be careful in dangerous weather conditions. If it’s icy or slippery, if there’s lightning, or if the conditions are at all dangerous, it may be best to try your workout at another time of day, on the treadmill, or on a different day in the same week.
Charm City Run stores offer seasonal clothing and accessories to help you stay comfortable - gloves and headbands for the winter, lightweight, breathable jackets for with wind and rain. There are a lot of really great products out there that can make running comfortable in nearly any type of weather.
How do I improve over time?
The most successful runners we see in our groups and stores are the ones who stick with it. Consistency is key. This is where having a good hold of your why comes in. When the going gets tough - and it will - remembering your goal will keep you on track. We see the most success with folks who get out there at least three times a week and gradually increase their overall distance by no more than a total of 10% each week.
Rest is also a crucial part of improvement in running - getting enough sleep and taking days off when you need to are part of the process. You won’t lose fitness if you take a couple of days off to tend to a sore muscle. In fact, you may come back better for it!
Just like anything, the more you practice running (and resting!), the better you’ll get.
From another one of our training group members:
“Running will change your life, just have the frustration tolerance to tolerate being slow, listen to your body and be a beginner for a long time. Just stick with it and things will change. You will grow and accomplish a lot.”
What are the benefits of training with a group?
If the idea of starting a running regimen on your own is intimidating, you’re in luck! Charm City Run offers running and walking training programs for a variety of distances at all of our stores. One of our expert coaches can help you start up a routine safely and help you figure out ways to stick with it so you’re healthy long-term.
Our groups offer warm and welcoming social environments, safe courses, guided workouts, and input from trained coaches. We also provide access to experts in adjacent fields of nutrition, injury prevention, strength training, and more so that you can be the healthiest, most well-rounded runner you can be.
Our current training group members are eager to meet you!
One member urges you to:
“Do it! It doesn't matter if you're fast or slow, chances are there will be someone else who runs your pace and the others will be cheering for you! Coaches are extremely supportive and they will help you reach your goals.”
Another member offers:
“It's not as hard as it seems! Everyone truly goes at their own pace. You can set personal goals regarding less of the 5k/10k finish line. Just give it a try! There is room for everyone at all skill levels. Work with your coach to come up with goals that will be attainable for you. [Groups are] great for someone who has always thought about trying running but needs that extra push/accountability.”
At Charm City Run our mission is to “inspire and move the human spirit, one sole at a time.” We are serious about our mission and are here to help you reach your goal. Use us as a resource in your journey, ask questions, ask for help, and ask for support. Friends, family, and smiling faces at Charm City Run are all cheering for you.
Aliya Reich is the 5k and 10k coach at Charm City Run Fells Point, and she leads our regular Running 101 seminars. She loves answering questions and talking about running (especially with beginners!) and can be reached at aliya@charmcityrun.com.
