Running moms: training programs and some general advice

Are you a mom and have you ever tried to find a training program for a specific running distance (e.g. 10K, half marathon, etc.) that would fit into your busy daily life? If you have, it’s possible you stopped right there when realizing that you would not even be able to complete the first week of the program, let alone continue with it for several weeks or months. Most training programs you can find online have only 1 or 2 resting days per week and at least 5 workouts per week including runs as well as cross training sessions. Some lucky moms might have enough discipline, energy and family support to be able to actually complete these training programs, but for most of us it would not be realistic to set a goal of 5 or 6 training sessions per week. This is why I’ve decided to dedicate several posts to suggested training programs for moms who would like to start running, train for a specific distance or increase their running distance in general, but who do not have time (or energy!) for so many training sessions per week. In this first post I’ll give some general advice for beginning runners / beginning running moms. In following posts, I’ll be including training programs for 5K and 10K distances as well as for a half marathon (21K). 

So where to start? If you’re a beginning runner or beginning running mom, here’s some general advice:

• CHECKUPS: If you are starting to exercise for the first time or after a long period of inactivity, it’s a good idea to get a general medical checkup before starting your training program. If you are new to running but have been active in other sports, you should probably be ok starting with a 5K training program – however, an additional medical checkup just in case wouldn’t do any harm.
• SHOES: Make sure you have good running shoes before starting your training sessions. If it’s your first time purchasing running shoes, I would recommend going to a specialized sports (or running) store where someone can advise you on which type of shoes would be best for you. Take into consideration where you will be running (in the gym, outside on the street, on trails, etc.), as there are different types of shoes for different kinds of surfaces. Try an all-terrain running shoe if you’re not sure yet on what surface(s) you will be running or if you’re planning to run on different kinds of surfaces. For me, the most important thing when buying new running shoes is that they immediately feel comfortable when putting them on. Experience has told me that if a shoe is not comfortable when trying it on in the store, it will not be comfortable afterwards. If you have any doubts about a pair of shoes, don’t buy them and keep looking!
• CLOTHES: Whereas good running shoes are usually not cheap, there is no need to invest large amounts of money in clothes for running. As long as your clothes are comfortable for running and weather-appropriate, you will be fine.
• DON’T OVERDO IT: Make sure you start slowly and increase your activity gradually. If you start a training program and the distances seem too long or you feel there are too many sessions per week, take a few extra weeks with less activity before starting the program again. If you make yourself run further, faster or more often than you’re comfortable with, you’ll be at a much higher risk to get injured. Also, instead of feeling full of energy after a nice run, you might feel exhausted after every session and therefore not very motivated to continue with the program.
• WARMING UP & COOLING DOWN: Don’t start running at full speed and don’t stop suddenly after a long or fast run. Both the warming up and cooling down are important parts of your training session. It’s up to you if you’ll have a long or short warming up and cooling down and if these include many different types of movements and exercises or if a quick walk or a bit of jogging will be enough for you. For me personally, my warming up usually consists in a 600m walk uphill when running near my home, although I would do a bit more before a race. My cooling down usually includes some jogging and/or walking as well as a few stretching exercises.
• STRETCHING: There are many different opinions about the (un)importance of stretching before and after your runs. In the beginning I used to stretch both before and after my runs, but I’ve found that stretching or not before runs wouldn’t make any difference to me so I’ve now eliminated stretching from my warming up routine. I usually do some stretch exercises after my runs (especially long runs). Some people say stretching is incredibly important; others say it does more harm than good. I think it will depend on each person, so do what feels good for you – as long as you don’t overstretch your muscles as that could cause injuries rather than prevent them!
• HYDRATION: Make sure you drink enough water before and after runs (and for long distances, during runs as well – a hydration belt can be a good idea for long runs). What’s enough will depend on every person as well as the length and intensity of your run – best advice is to drink when you’re thirsty.
• TIME OF THE DAY: There is no such thing as the best time of the day for running. You will have to find the time of the day that works best for you – considering both your schedule/planned activities and your energy levels throughout the day. I personally find that getting up very early in the morning works best for me – that way I finish my run before everyone else wakes up at home and have some extra energy for the rest of the day. But for you it might be better to run during the day when kids are at school/daycare, or in the evening while husband takes care of the kids or after kids go to bed. If you’re not sure, try different options to find out what is your best time of the day for running.
• ADVICE & INFORMATION: Don’t let anyone (yes, that includes me) tell you exactly what you SHOULD or SHOULDN’T do! Any and all information you find on the Internet or get from other runners should serve as a guide only – it should give you ideas but it shouldn’t be something you have to follow from A to Z. Do what you feel most comfortable with and what makes you feel good. Want to add a few extra sessions to your training program? Good. Want to eliminate a few? Good, too. Want to run less or more, faster or slower, stretch or not before and after your runs? Perfect! The most important thing is that you feel good with what you’re doing and that you meet your own personal goals – even if you’ve had to change them during the process!
• BE FLEXIBLE: Don’t be too hard on yourself. If at some point you’re not able to complete your planned training sessions for the week because you’re too busy or too tired, don’t worry – just try to get back on track the next week. If at some point you find that the goals you had set for yourself are too difficult to achieve, don’t worry – change/adjust your goals as necessary and try to achieve your new goals.
• BE PROUD: Be proud of yourself with every new achievement, no matter how small. If you manage to run faster or a longer distance than last time, make sure to celebrate that with a big smile. If you have a bad day or feel extra tired but you were still able to run, don’t worry about your time or distance but celebrate the fact that you found the motivation to go for a run. Also, involve your child(ren) in your running process, even if it’s just by letting them know every time you go/went for a run. It will be a great example for them and they will show you they are proud of you – which will make you feel proud of yourself, too.
• BE MOTIVATED: Run because you want to, not because you have to. Don’t start a running program because you “have to” exercise or because you “need to” loose a few pounds. Do it because you want to exercise, because you want to feel more healthy and have more energy, because you enjoy running, because you really want to participate in that 10K race or half marathon you’ve been thinking about for so long or because you want to be a good example for your children. Or maybe a combination of several of the above. Whatever your motivation is, it should be positive! 

So would you like to start running or increase your running distance? Look out for my next posts with suggested 5K, 10K and 21K training programs for running moms! Also, feel free to share your comments, suggestions or your own experiences as a running mom in a comment below.

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