Beginners Guide to Running, Step by Step.
por Emiliano Hernandez
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[INTRO]
Many wonder how to take the first steps in running. Running, in reality, is one of the simplest sports to practice. You just need a pair of sneakers and a good attitude. Often, runners worry about perfecting their technique, but the reality is that the essential thing is to start, step by step.
The experience of running goes beyond mere physical activity. When you go out for a run, you immerse yourself in a world where stress dissolves with each step, releasing endorphins that generate a sense of well-being. Additionally, running provides an opportunity to connect with yourself and with the nature or city around you. As you progress, you can enjoy the scenery, breathe fresh air, and disconnect from daily worries.
This guide is what we send to our friends when they ask us: How do I start running? What do I need to run?
The Footstrike:
Shoes are essential for any runner, as in this sport, characterized by its constant impact, every detail counts. During the first six months of consistent running, it is common to experience discomfort as your body adapts to the impact. So, don't be alarmed if you feel pain in various parts. It is crucial, from the first day, to know your footstrike type, as this will serve as a basis for choosing the right shoes for you.
Neutral: The footstrike touches the ground with the outer part of the heel and rolls inward uniformly, distributing weight evenly.
Pronator: The footstrike also starts at the heel, but the inner part of the foot rolls excessively inward during transition, which can cause uneven weight distribution.
Supinator: The outer part of the heel touches the ground, and the foot rolls outward instead of inward. This can lead to excessive loading on the outer side of the foot.
Shoes:
For us, runners, shoes are our key tool. With so many brands and even more models, choosing a pair can be a bit overwhelming, especially with that constant fear of missing out (FOMO). No one wants to regret their shoe choice, especially if it's the first one you're going to buy.
The key is to understand that choosing shoes is very personal, as there are as many models as there are types of runners. The diversity of factors to consider makes the task unique for each individual. Although we always crave more pairs, in reality, a single pair is more than enough to start.
Shoes are tools, and in the end, like any tool, it depends on how we use them for them to be useful.
Some main features to consider and compare among them are:
Materials: There are shoes with complex materials including waterproofing and technologies for cold weather, as well as more basic ones. It's important to ask yourself: Where will I use them?
Drop: This refers to the height difference from the heel to the front of the foot in a shoe. Typically, the range is from 8-12 millimeters, but there's also the "Zero Drop" trend, which means the shoes are flat.
Stack Height: This is generally associated with how comfortable shoes tend to be. The higher the stack height, the more cushioning there is. However, this can be a delicate issue because too much stack height can lead to instability and is not recommended for beginners, as ankle injuries are common.
Carbon Plate: This technology is the latest in running shoes and has been breaking world records. Shoes with this technology are often referred to as "Super Shoes." While adopting carbon plate technology in running routines is common, it's essential to understand that excessive use can have counterproductive consequences. This technology is especially recommended for speed work. Ideally, as a runner, you should have the flexibility to alternate between different pairs of shoes, adapting to different types of workouts and distances.
Weight: The weight of shoes can vary significantly. Some runners prefer lightweight footwear for a more agile feel, while others seek greater support and cushioning, which often translates to slightly heavier weight.
Price: Running shoes can vary in price, and it's important to consider your budget when choosing footwear. However, investing in a quality pair of shoes can make a difference in comfort and performance.
Here are some of the shoes we recommend, along with some of their characteristics:
Adidas Supernova Rise: The Adidas Supernova Rise is Adidas' entry-level pair, serving as the go-to for anyone starting to run. They are renowned for offering runners a comfortable and efficient running experience. Designed for long distances, these shoes incorporate cushioning technologies that provide responsive feedback, minimizing impact on the joints.
Adidas Boston 12: Part of Adidas' Adizero line (the Elite line). These shoes are highly versatile and fast, without a carbon plate, but among the fastest on the list. If you're only going to buy one, this could be the one. Designed for runners seeking a precise balance between cushioning and responsiveness, these shoes are known for their lightweight construction, contributing to an agile and fast running sensation.
Adidas SL: Also part of the Adizero line, these shoes stand out for their versatility, providing a balance between speed and comfort. Without a carbon plate, their efficient design makes them a solid choice for various running activities. The most basic pair in the Adizero line.
Adidas Adios Pro: These shoes are designed to be lightweight, provide efficient cushioning, and offer optimal energy return. With a carbon plate, we recommend using them especially for speed workouts and long distances. You'll typically see these shoes worn by winners of half marathons and marathons. They are competition shoes.
Nike Pegasus: In its 40th version, it proves itself as a true workhorse, accumulating vast experience and remaining a favorite among many runners. With a notable track record, this shoe stands out not only for its consistent performance but also for its affordability. It represents a solid option for those seeking durability, reliable performance, and a budget-friendly investment for all levels of runners.
Nike Vapor Fly: This model was a pioneer in integrating a carbon plate into a shoe. With its innovative design, it provides a lightweight, durable silhouette with specific energy return, making it recommended for competitions and speed work.
On Cloudmonster: Perfect for competitions and intense training. This robust model provides a combination of support, cushioning, and durability, making it an excellent choice for more demanding challenges in races and intensive workouts.
On Cloudboom: Perfect for competitions. This model is designed to deliver speed and efficiency in races. The lightweight construction and specific cushioning technology make it an excellent choice for racing.
Hoka Clifton: Presents itself as an exceptionally comfortable and stable shoe, especially suitable for light jogs. Although not classified as a fast shoe, its focus on comfort and stability makes it a preferred choice for runners seeking reliable and cushioned footwear.
Hoka Rincon: Designed to offer comfort and speed, the Hoka Rincon is known for being lightweight and responsive. Ideal for runners seeking a fast and efficient shoe for training and racing.
[Puma]
Puma Deviate Nitro: The "Nitro" line suggests a focus on speed and efficiency. These shoes may be designed to provide an energy boost and a feeling of lightness, ideal for speed sessions and races.
Puma Nitro Fast - R: The addition of "Fast - R" suggests an emphasis on speed and responsiveness. These shoes could be designed for runners seeking fast and efficient performance in intense workouts or competitions.
Saucony Kinvara 12: Standing out for its lightness and responsiveness, it's a versatile model suitable for beginners who want to explore higher-performance running shoes. Without a carbon plate, it offers a more accessible design to accommodate different levels of runners.
Saucony Endorphin Pro 3: The first thing that comes to mind when a beginner asks us for a recommendation for "Super Shoes," in our opinion much of what happens with these carbon plate shoes is that they are designed with an elite athlete in mind, making them a bit more challenging to tame for those who don't possess that physique. That's why these are a great first approach to carbon plate shoes.
[Running Selections]
The Running Selections program by Hermanos Koumori invites friends and admired musicians to share with us an ideal musical selection to listen to during your workouts, jogs, races, stretches, warm-ups, or at any time you desire.
When choosing a running watch, don't just consider battery life and functions, but also comfort. Look for a design that fits well and uses lightweight materials to ensure a hassle-free experience during long runs. Comfort is essential for the watch to not only be functional but also seamlessly integrate into your running routine.
This is when you have to ask yourself: What do you really want your watch to do?
Garmin: The most popular for its versatility, these watches can be used in many activities.
Coros: Designed for running, they are often cheaper than Garmin and lightweight, precisely because they focus solely on running.
Apple Watch: Probably one of the more expensive models on the list, especially if you're considering the Ultra 2, it's a very comprehensive watch but at the same time, it has the disadvantage of battery life.
Heart Rate Monitor Strap: All these brands offer the option to purchase a heart rate monitor strap that measures heart rate externally to the watch. This is because it has been proven that the heart rate measurement with the sensors built into these watches can be inaccurate. So, if you want greater precision, it's important to use the other sensor.
Whoop: This device is worn on the wrist and uses various sensors to collect data such as heart rate, heart rate variability, and movement. The information is transmitted to a mobile app, where users can analyze their performance and receive personalized recommendations. Mainly used by athletes and fitness enthusiasts.
Oura: The Oura ring, a performance tracking device worn on the finger, offers a comprehensive perspective on health and wellness by collecting data such as heart rate, body temperature, and sleep quality. This device syncs the information with a mobile app, providing users with detailed insights into their physical and mental state.
Geles: As with all the previous points, this depends on the individual who uses them. It's important to consult with a nutritionist to determine your specific needs, but as a rule of thumb, during a race, it's recommended to consume around 60g of carbohydrates per hour.
Maurten: The most expensive gels, designed to help athletes reach their maximum potential, have their own hydrogel technology, which helps process more carbohydrates than normal. They are used by the majority of elite athletes.
Gu: The world's first energy gel. GU's patented carbohydrate formula provides high-quality, easily digestible, and long-lasting energy, ideal for athletes of all levels and in any sport.
Never Second: The C30 provides 30g of carbohydrates for rapid energy absorption. Its smooth taste and low viscosity minimize the possibility of gastrointestinal discomfort, even during the most intense training sessions and races. Additionally, its use can be further personalized in combination with the NEVERSECOND Guidance System.
SIS: gels are designed to provide an easily assimilated source of energy, crucial for immediate and sustained energy boosts during every phase of training or competition. They are formulated to deliver a rapid and sustained supply of carbohydrates, perfectly adapting to the specific needs of each athlete during their performance.
Each GPS watch comes with its own running app, but a great way to track your progress and discover routes is through a social network called STRAVA. This social network allows you to be part of virtual running clubs, receive alerts from them, and participate in events (runs/races) they organize. You can also collect information about your runs and track your progress. The best part is that it connects with almost all watches and updates automatically to keep good track of your training. At the end of the year, it compiles your activities like Spotify, allowing you to share and show off to your non-runner friends on your other social networks.
Running Crews: Not every time you go for a run you'll feel like it, internal motivation isn't always enough. That's why Running Crews are important because besides meeting new people, they provide external motivation to help you achieve your goals. Running crews are also ways to measure your progress and are often led by a coach who can advise you in your running journey.
With running crews, we recommend trying out several and finding the one that fits your lifestyle the best, whether it's based on the location they meet or the type of people who attend them.
Rutas: Sometimes you feel like just grabbing your shorts, tying your shoelaces, and heading out to get lost in the city for a while. Through these kilometers, we want to take you from less to more on the best routes within Mexico City. Whether you're visiting and want to see the city in a different way or you're training for a big race and don't know how to continue your training while on vacation, here are our favorite routes to help you reach your goal.
Podcasts / Libros y Películas: We've compiled a list of podcasts and movies that capture the essence and excitement of running, and we're sure will motivate you to reach new goals and explore new paths.
[Libros]
Born to Run: A journalist and runner travels to Mexico to do a report, and on the plane, he comes across an article in the magazine about the Tarahumara people. This triggers a crazy adventure with an Ultramarathon in the Copper Canyons.
What I Talk About When I Talk About Running: Written by Haruki Murakami, the Cross Azul of the Nobel Prize in Literature. As an author who usually writes fiction, these stories he writes about his experience as a runner are his own experiences, but at the same time, they are universal for most runners.
How Bad Do You Want It: A book written by Matt Fitzgerald focusing on the psychology of performance in sports. Published in 2015, the book explores the mindset and motivation of elite athletes, analyzing how the mind plays a crucial role in athletic success.
Running with the Kenyans: Written by Adharanand Finn, a journalist and amateur runner. Published in 2012, the book follows the author's quest to discover the secrets of success of Kenyan long-distance runners, known for their dominance in marathon races and other athletic competitions.
26 Marathons: A book written by Meb Keflezighi, an American long-distance runner of Eritrean origin. Published in 2019, the book chronicles Meb Keflezighi's remarkable career and his experiences in 26 marathons, including the Olympic Games and the Boston Marathon.
[Podcast]
Running Journeys: El programa de Hermanos Koumori abre sus puertas a amigos y a atletas admirados, brindándoles un espacio de expresión libre para compartir con nosotros esos momentos personales, vulnerables y significativos que han dejado una huella imborrable en sus vidas tanto como atletas como personas. En el marco de Running Journeys, nos encantaría conocer esas historias que quizás nunca hayas compartido antes.
Citius Mag Podcast: Chris Chavez breaks down everything happening in athletics worldwide, from indoor events to major marathons. They produce a lot of content and have access to very good guests.
Sweat Elite Podcast: A podcast about athletics, training, health, or topics related to sports performance, likely featuring interviews with standout athletes, expert coaches, discussions on training strategies, nutrition tips, and other relevant topics for the sports community.
The Rich Roll Podcast: Although not specifically focused on running, former triathlete Rich Roll interviews elite athletes and leaders in wellness, nutrition, and fitness.
Prefontaine: Based on the life of runner Steve Prefontaine, this movie follows the career of the American long-distance athlete.
Lorena, Light-Footed Woman (Netflix): Lorena is an ultramarathon runner and Rarámuri. In this short documentary, you can delve a little deeper into her life.
The answer to this question is relative because if you are aiming to run a marathon, it is crucial to make certain changes in your daily routine, giving up commitments, social events, and dinners to follow the necessary training to face such a challenging distance. However, in the end, it is essential to recognize that the plan should adapt to you. If the plan suggests long runs on weekends, but your rest days fall on weekdays and you prefer to do your long runs on those days, it is crucial to have the flexibility to adjust the plan according to your lifestyle.
We always recommend choosing a coach who listens to you and understands you, with whom you connect and can communicate how you feel and how your progress is going. Factors such as lack of sleep, stress, important commitments, or travel can affect your performance in training, so it is vital to have the confidence to share these aspects with your coach so they can adjust the plan according to your needs.
Look for recommendations among people you know, either in running clubs or through your network of contacts, to find a coach whose working approach aligns with your needs and preferences.