How to Become and Stay a Runner- 4 Easy Tips

You like the idea of running. It seems like a nice easy way to exercise. But how do you get started?

I was looking for an easy way to moderately exercise during my first pregnancy, so I thought how about power walking? I could power walk. So off I began. But then a couple minutes into my mile, I thought to myself, this is taking too long. So I ran for a whopping 10-15 seconds and then walked again, then I ran another 10-15 seconds, then walked and so on. I could barely run, but I would do what I could until I had to stop and take a break. When I finished my mile I felt pretty good, out of shape, but still pretty good.

To my surprise, I kept at it. I kept trying to run a little farther without stopping each time. I had tried running before but would do too much too soon and would quit after a couple of weeks. The difference was this way I was slowly building up my strength and endurance. I remember being able to run with James for .75 of a mile without stopping. I felt like Super Woman! And now I can run 26 miles without stopping.

So how does a person go from one mile to 26 miles?

By simply starting! 

We won't even look at the dreaded 26.2 miles yet, but we will start at just a mile. You probably walk a mile just getting from one end of Walmart to the other. ( Don't you just hate it when you realize you forgot to grab milk and eggs and you're already in the cosmetic section clear across the store?!) 

The Couch to 5K app is a great starting plan for beginners. It is the same basics of what I did on my own. You walk for a couple of minutes and run for 30 seconds then repeat. You slowly build your running time while decreasing your walk time. If you don't have a smart phone then google is your friend. All you need to know about Couch to 5K is online. And who's your best friend? I am-- here's the link: Couch to 5K You're Welcome.

Here are some basic steps to help you get started.

1) Set a goal

     You always want to be working towards something. Sign up for a race that will challenge you. Even if it's just a mile race- a kids fun run with your niece, sign up and get going! A 5K is a great race to work towards. Sign up, get super nervous, and then train!!

2) Find a training plan. 

     Whether training for a 5K or your first half marathon, you need a good training plan. I didn't even know training plans existed when I ran my first 10K. Training plans help keep you on track and working towards your goal. They also have a Couch to 10K. I like Hal Higdon's training plans for marathon training. And Jeff Galloway also has some good plans as well.

3) Get fitted for the right pair of running shoes. 

     Any running store will get you fitted with the right pair of shoes for your feet. I ran for about 6 months before I got my first pair of running shoes. I didn't want to spend money on something I wasn't sure I would keep up with. I was only running a 1-2 miles a day so my pair of tennis shoes worked just fine. But having the right fit of running shoe makes all the difference especially when you are running distance. And dry wick running socks are a must! I bought mine at Target. I was getting blisters on my feet from my socks and my shoes were too tight which I didn't realize at the time, but I didn't get fitted at a running store. I knew nothing when I began running! So learn from all my mistakes. 

4) Get Started! 

    You don't have to wait until the new year to start something new, start today! Running/Walking a mile will only take you about 15-20 minutes. You roll out of bed, lace up your shoes and get out there. Just start. You can't become a runner if you never start. Every runner had to start somewhere. And don't be discouraged if you're not making as much progress as soon as you would like. Your speed will come in time as you build endurance and strength. Your lungs will become stronger so you can breathe easier as your running. And don't be embarrassed by people seeing you walking as you're trying to run- at least you are out there exercising! I recommend running about 4-5 times a week as you start out. Take a rest day every couple of days, but then get back out there.

I hear many excuses as to why people don't exercise. Which is funny because I never ask people if they do or don't exercise. I think they just feel guilty around the 6 month pregnant woman who ran 10 miles that morning.

I know some have valid excuses, but most do not. Mentally prepare yourself each day to get out there and get going. Take it one day, one mile at a time. You can do one day of running one mile, right? Each day, tell yourself you can do one more day, one more mile. And before you know it, you will have become a runner! And believe it or not you may even come to love it like I do!

So how does one become a runner? By being consistent.

Running a marathon may not be on your list of goals and that's fine. Just get started, set a goal, and work towards that goal. Once you've reached a goal work towards another goal. You alone will be your biggest motivator. Get out there and challenge yourself to do more than you did the day before.

Stay tuned for my next running post on how to add distance to your runs!

And just look at all the places you can go! These are all places I've run and races. One perk about traveling on deputation is all the places I got to see while on my morning runs. 

My sister in law Hannah hitting her first 100 miles run! 

First 10K on St. Pete Beach, Fl

Running in Florida and Somewhere cold maybe Oklahoma

St. Louis, Missouri- Ran my first 10.5 miles

First half marathon in Branson, Missouri

First and last Color Vibe Run in Akron, Ohio

First time running 101 miles in one month in Erie, PA

Running in Jersey City, with the NYC skyline to look at! First time I ran 13 miles! 

Running on the Berlin Trail in Deerfield, OH

First time running in 2 states on one run! Indiana and Kentucky!

Running in the heat in Florida! Jumped in the water to cool off! 

Running in Maine 

Running in Brooklyn, OH

Running in Russia!

Trails in Russia

Becoming a Runner

Running was a sport that looked like fun but I could never get started. 

One determined day, I laced up my shoes and headed out the door. Today was the day I would become a runner! But after 30 seconds of running, I was so winded and tired. I thought I was crazy to try to start running and I better head back inside before anyone witnessed my failed attempt at running. 

After I was married, I was determined again! I was working at Starbucks and my awesome manager, Josh was a runner. We also had a lot of regulars who were runners and I wanted to be a part of the elite club! So again, I laced up my shoes and went with my handsome guy out for a run. 

James was being a good motivator and tried to push me to run further and longer than I wanted to. It was good for me! We would run about 1.5 miles. But after a few weeks of running, I would slowly quit. It was too hard! 

Then in February 2012, we received the most exciting news- we were expecting! In my second trimester, I wanted to start some light exercise. I thought I could power walk for a mile. I could do that- it's not running but it's better than walking, right? Yet again, I laced up those tennis shoes, and headed out the door. Little did I know, I was about to run my first of many many miles, a journey of no return! 

There I was power walking in Rogersville, Missouri, (home of my awesome sister, Heather!). But after about a minute of brisk walking, I was bored. This was taking too long. So I decided I would run for a little bit to help speed up the process. I ran for about 30 seconds and then walked. After I caught my breath, I ran again. I did this for the whole mile. And once I finished, I was so excited! I RAN 1 MILE! Haha 

I wanted to work up to the point where I was running the entire mile and not walking. And I did! It took me awhile to work up to it but I did it. I remember being able to keep up with James the next time we ran together, it was a huge accomplishment for me! 

Throughout my entire pregnancy (up to two days before I went into labor) I ran 1-2 miles, five days a week. When I was tired or sore from running, I would make sure to go the next day. This helped stretch my legs and made me feel much better. At this time, I wasn't doing distance so I didn't need to rest days in between. But if you need a day of rest then take it! Don't burn yourself out but don't take the easy road either. :) It's okay to push yourself a little bit at a time! Only you know your body so listen to it! 

Running while pregnant isn't for everyone. I know many women have health conditions that don't allow it but the majority can exercise moderately! They say to never start something new while pregnant. But if it's light moderate exercise it's okay. Don't train for your first marathon or anything crazy like that but one mile a day is safe. Just make sure it's okay with your doctor or midwife. Running for me was great for my pregnancy. It helped with all the aches and pains and with delivery! 

Don't use being pregnant as an excuse to not exercise. Rather use it as a motivation to start! Do it for that sweet growing babe inside of you. Or if God has already blessed you with children, do it for them! You owe it to them and yourself to be healthy! I promise you won't regret it. 

For those of you who are interested in starting your running career, simply start. Every runner started off somewhere. I started pregnant and traveling on deputation! Nobody woke up one day, rolled out of bed and ran a marathon. Okay I'm sure there's someone but he's crazy and I'm sure never did that again. Or if your like my courageous sister in law, Hannah, you sign up for your first marathon after only running for a week and have only five months to train. But she will tell you more on that in a future post! She's awesome!

It takes time to build up to it. Start small and work your way up. Download an app and get started. I've heard a lot of beginners like Couch to 5K for a starting plan. Also download a running app to keep track of your progress. I love the Nike Plus running app. It keeps track of miles, calories burned, and you can write notes about your run (which is great if you're training for a marathon of half marathon.) it tells you your average pace and you can review all your miles in your run to see fastest and slower times. Currently, I've run 1,266 miles since Jacob was born, 211 runs and an average pace of 9:26. 

For those who have already begun your running journey, stay consistent! Consistency is key. Exercising one day a week won't result in much results if any. And challenge yourself! If you've never ran in a race sign up for a 5K! If you only walk 5K's work up to running the entire race. Sign up for a half marathon if you're comfortable running 3 miles. Most training plans are very doable. You'll be surprised what you can accomplish if you try! 

My next running posts will be on How to Stay Motivated and How I got started in Running Distance. I hope to write a running post at least every other week. And also have guest posts from other runners- their best advice and their journey into running. Stay tuned! 

Ready or Not?

As most of you know, I'm training for my first marathon on September 28 in Akron, Ohio. I have been following a 16 week marathon training schedule and let me tell you some days are tough! This week is my last week of hard training then my runs get lighter leading up to the race. 

During my training, I was really excited to start the plan. Then as weeks progressed a few months into it, it became less exciting and more work. Then summer hit and the heat was brutal, disgusting, painful,exhausting-well you get the idea.

 There were days , I wanted to quit early and not finish my miles. And some days I did due to sickness. I felt like a failure on those days. But I got up the next day and kept working on my running. 

I thought, if I could endure the summer heat, just maybe it would pay off when fall came around. 

I learned to endure a 20 mile run without stopping and to press on when I was exhausted. I knew these workouts although they were not my personal best, would hopefully produce a stronger runner in the end. 

Today, I finally saw great results with my speed. (And the weather was 59 degrees!) My hard work during the summer has paid off. 

6.25 miles with an average pace of 8:30. My last mile was my fastest at 8:09. And let me tell you, it's hard to run the last mile as your fastest. But come race day, I want to finish strong. (Something James has taught me to do since I started running.)

So it got me thinking...

In life we run a spiritual race.

When a person first accepts Christ into their life, they are so excited about living the life of a Chrisitan. They are ready for a life change! No longer to live the way they did before but to live for something much Greater than themselves. No longer to walk on the broad path but the path less traveled- the straight and narrow. 

But then something happens along the way. Maybe a trial or tribulation and life gets tough. They start to look at their situation and not to God. They slowly lose the joy of their salvation and begin to cut miles out from their daily run, and spend less time in prayer and Bible study. 

But as children of God, we are called to endure the race. Finish strong. The tough days are preparing us to run even stronger in the days to come. God will be our strength when our energy left us at mile 14 on that huge hill. 

Sure there are hot and humid days that will be tough but thankfully those days don't last forever! 

(Well unless you live in Florida...) 

Fall is just around the corner and race day for me is only 25 days away. I'm ready for race day and to cross that finish line! 

How about you? Are you ready to cross the finish line? If God called you home today, would your race be a strong finish or barely crossing the finish line? 

Stay strong and finish strong in God's strength. You never know who you'll influence to join the race! 

Romans 5:3-6

"...but we glory in tribulations also: knowing that tribulation worketh patience; And patience, experience; and experience, hope: And hope maketh not ashamed; because the love of God is shed abroad in our hearts by the Holy Ghost which is given unto us. For when we were yet without strength, in due time Christ died for the ungodly. "

Hebrews 12:1-2

"... let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us, Looking unto Jesus the author and finisher of our faith; who for the joy that was set before him endured the cross, despising the shame, and is set down at the right hand of the throne of God."

A day in the life...

Today started off like every other day...

On my run the birds were softly singing, the cool breeze gently moved across the open fields, the wind mills were slowly making their rotations, and the sun was shining bright in the morning sky. Ahh what a refreshing run! This is going to be a great peaceful day!

I came in to make breakfast for my family ( we are staying at my brothers house in Weatherford, OK) since this would be one of the last days we would have with them in awhile. At breakfast my sister in law, Charity, asked if I would watch the girls, (Gracie, 5, and Anna, 2) while they went to visitation because Gracie was a little sick. I didn't mind at all! I thought to myself, I can pack up our things, clean up the house, and get everything ready to leave tonight. And right as they were about to walk out the door she realized the boys (Davey,8 & Jon, 6 3/4) needed to stay too so they could make some visits to a few families from the church. Charity asked if the girls could get a bath and the boys needed to clean their room.

Sure, not a problem! How hard could it be to watch five kiddos for a few hours?
Piece of cake! 
We said our farewells and off they went.
Okay, now to clean up breakfast. 

"Aunt Amber, can we eat our food from last night? asked Jon.
No, Jon, we can eat that for lunch, you just ate breakfast! I said.
Okay, well when can we have a snack?
Later, bud. Why don't  you play with baby Jacob while I get ready for the day. 
Alright, well I'm really thirsty, said Jon. Then Davey piped in yeah me too! Then Anna and Gracie follow with their request for a drop of water. Drinks could wait while I cleaned up the kitchen.

Mentally I'm thinking, hurry and get ready, put girls in bath tub, make sure boys clean their room, bathe Jacob, pack up clothes and clean the girls room. I gave the boys some instruction to clean their room and keep an eye on Jacob, while the girls were watching a cartoon.
All seemed well so I went go get ready.
Then the knock came at the bathroom door...
"Aunt Amber, Aunt Amber"...
Jon was informing me that baby Jacob was getting a little fussy. As I'm doing my best to break record speed to get ready, I come out and pick up Jacob and lay him on the floor to play and find the boys  distracted by the girly cartoon on the TV, so I redirect them to their room and tell the girls when the show is over that they will take a bath (they cheer for bath time) and the boys will go outside to play. "Okay" they all say.
Okay, I thought to myself. 

After the show, the girls came in to take their bath, and the boys went outside to play. Jacob starts getting a little fussy since no one is playing with him and he's getting bored. Five minutes go by, and Jon comes inside.

"Aunt Amber, I'm thirsty."
I tell him to go play and when it's time to come inside they can get a drink then. And Jon goes back outside. Two minutes pass...Jon comes back inside.

"Aunt Amber, I have to go to the bathroom."
Okay, then go back outside and play.
"Okay!"

I go and get Jacob ready for his bath, grab his clothes, diaper and towel. Wash Jacob really quick, and pull him out. Tell the girls to play a little while longer in the bath and I'll be back to wash them. Feed Jacob. Dress Jacob. Put Jacob in bed to sleep...

I run back into the bathroom to wash the girls and I hear Jacob crying. In the middle of this, who comes back inside? You guessed it-- Jon.

"Aunt Amber, our friends are outside can we play with them?"
Yes, go play.
Out goes Jon.

I run back and put Jacob's paci back and run back to the bathroom.
"Where are our clothes?" asked Gracie.
Run back to their room, grab their clothes and towels and begin the wash process. Had a fun time playing with them in the tub. We laughed, we cried, we hugged. It was a memorable experience. :)

Jon comes back in... "Aunt Amber, when's lunch? I'm thirsty." Jacob begins fussing again as I'm trying to get the girls dressed and answer Jon. "Lunch is later, I'll get  you a snack and yes, you can have a water from outside."

Jon comes back in. "Aunt Amber can our friends have a snack?"
Yes, go play!!

You get the picture. Jon came in almost every five minutes. By now I'm thinking, I'll be lucky to get anything accomplished today!

Jacob finally gives in and falls asleep. One down. I got the girls dressed and fixed their hair with pretty bows and sent them to color. By now it's 12:30 and I have managed to begin cleaning and packing. Jon comes in (surprise surprise) and asks about lunch followed by Davey. Then Gracie realizes she's "starving so bad" too.
Okay lunch.

I find some iced coffee in the fridge, some liquid energy sounded great. It tasted a little watery since it was from yesterday, but in the moment of desperation anything would work!

I find poor Anna in the hallway fussing and I asked her what was wrong.
" I don't want to get a pankin (spanking)."
Anna, you're not going to get a spanking. Com eat and take a nap.
"Okay," she sputtered out with tears in her eyes.

Lunch was a success. Then I cleaned up lunch, and even put some cookies in the oven. Each kid got a cookie, then the girls went to bed. The boys were reluctant to go back outside and play, but they did.

Sixty seconds later...
Jon came back inside goes to the bathroom, and Davey comes in yelling for his brother.
Jon lets me know that he doesn't like having accidents, so he came inside to go potty.

Finally they go back outside to play and there's a peace and quiet in the house. I had about a solid thirty minutes of time to get everything done. It's amazing what one can do in a small amount of time when you realize you may not get another minute to yourself. I was able to get all packed, lay out clothes for Sunday, and finished all the cleaning I wanted to do and then some! I felt like Super Aunt!! Then around 1:30 the rest of the family got home and all was well. :)

I know most of you are thinking to yourselves, sounds like your typical day, especially if you have multiple children. I definitely gained a new respect for my sister in law who does this same thing everyday along with home schooling, being a pastor's wife, and fighting her allergies ( which usually leave her pretty sick.) I also became thankful, that the Lord gave us one child and not four all at once. :)

So my quiet day turned into a crazy fun one. It was kinda fun to try to balance out my priorities of what needed to get done first and what could wait. Of course feeding and bathing the children took priority then the cleaning followed. Which was hard for me, I really wanted to clean up our mess and get organized first. 

I will definitely miss my nephews and nieces as we hit the road on Tuesday. We may get to see them only one more time before we move to Russia this fall. We have had a lot of fun with them this week, and I'm grateful for every minute I get to spend with them! Even when they come in every two minutes to ask questions, I will miss that!

So to all you mamas out there (especially with more than one baby), my hat is off to you. Children are truly a blessing from the Lord!

Meet my nephews and nieces from the Corley side of our family! 

Anna & Gracie Easter Sunday

Beautiful Gracie! 

Handsome little Jacob!

Coloring the eggs Easter weekend. 

Awe, Sweet Anna

Uncle James and the kiddos last week.

Anna at bath time. Hehee love her!

Jonathan - need I say more?

We got to take the kids to the Air & Space Museum in town the other day. Cute little guys

Davey and I after a run

Noah is my sweet almost 2 year old nephew. ( My oldest sister's son!)
My morning run today