How to Choose the Best GPS Watch for Running

Running seems easy enough. Pick a pair of shoes, throw on shorts and a tank top, and head out the door, right? Well, technically, yes (as long as you find the right pair of shoes). But the more you get into running, the more you realize there are tons of gadgets that can make it easier to get faster, get better, or even just easier to plan your runs. At some point, almost every runner will look into upgrading their basic watch for something a little more technical with a few more features. But then that opens a whole other can of worms – how do you pick one? You can ask your running buddy or running group, but we’ve narrowed it down to four of the best here (and even a couple that won’t break the bank).

Budget

Photo Credit: TomTom
Photo Credit: TomTom

The TomTom Runner is your best option if you are on a budget, coming in right around $100 (we found them anywhere from $89.99-$129.99). It’s one of the more basic watches, with an easy to read screen and reliable GPS. It’s waterproof, and can track indoor miles on a treadmill as well.

Mountain Running

Photo Credit: Suunto
Photo Credit: Suunto

While many other GPS watches track elevation, the Suunto Ambit3 Peak is designed for mountain running. It tracks elevation, weather, multiple sports (swimming, running, biking), heart rate, recovery time, and more. The face is easy to read, the buttons are easy to push, and it can sync with your phone. There are a few color options with the straps, too. But this one is gonna cost you a bit more – $400-500.

Just the Basics

Photo Credit: Soleus
Photo Credit: Soleus

It’s really easy to get into all the different features that these watches offer, so if you are looking for something more simple, the Soleus GPS Pulse + HRM ($199) is a good choice. That’s not to say it doesn’t have features, but the main ones include the typical distance, speed, and pace, as well as calories burned, interval timers, and a backlight.

The One Everyone Has

Photo Credit: Garmin
Photo Credit: Garmin

Garmin is a company that has made a name for itself in the running community. With a variety of options ranging from the Forerunner 15 ($119) that is similar to the basic Soleus, to the multi-sport capable Forerunner 735XT ($449.99) that measures everything from the regular distance to VO2 max and lactate threshold estimates. For a mid-price range watch that will have more than enough features for the average runner, the Forerunner 235 ($329.99) is an excellent option.

Feature Photo Credit: Forward Runner

Staying Injury-Free with Dr. Heather North, Physical Therapist and Running Coach

Dr. Heather North is the owner of Red Hammer Rehab in Louisville, Colorado, and a co-founder of Revolution Running club (she is also a coach and in-house physio for the club). She has been awarded “Best Sports Medicine Doctor” in the Mountain/West region by Competitor Magazine in 2012, 2013, 2014, and 2015, as well as “Best Sports Medicine Rehab Facility” in 2013, 2014, and 2015. Dr. North’s focus is on sports medicine, and is known for being aggressive with injuries (hence her nickname, “The Hammer”). She also happens to be Fun Run Box’s blog writer’s physical therapist and coach, so we thought who better to ask a few questions about staying injury-free?

Fun Run Box: What is the most common running injury that you see as a PT/coach?

Dr. Heather North: We see a lot of knee injuries. Mostly because there are so many different injuries that can occur at that joint. It also is very susceptible to poor running technique, bad biomechanics, and weakness in the major stabilizers (gluteal muscles).

FRB: What is the number one thing that new runners can do to stay injury free and why is that one thing so important?

DHN: I’m going to give two because I really feel that there are two great ways. Keeping your cadence at 180 is so very important. Not only does it make you a more efficient runner, but it also decreases the amount of impact during each foot strike you make. This translates directly to less injuries and speedier running!

The second is your butt. You want a wattage cottage not only because it helps to drive you forward. That of course is the goal of running…to move forward as fast as you are able for whatever distance you race. The gluteal muslces are most importantly major injury preventers because they stabilize the leg by keeping the knee driving over the feet and preventing knee pronation (internal rotation) and helping prevent foot pronation. If you keep the mechanics lined up, you decrease injuries substantially.

FRB: What’s your favorite workout/exercise for a new runner, or a runner just getting back into it?

DHN: My favorite exercise is hill repeats. It’s a hard workout, but one that is fun and non-intimidating. Mixed repeats of short time efforts such as 30-60 seconds is perfect. Hill workouts also get the runner’s heart rate up without putting a lot of stress on the body itself. Basically it is working the engine and not the wheels, chassis, and structure of the car.

FRB: How do you know if something is just a minor tweak that you can run through or a real injury that you should take time off from?

DHN: If there is a tweak or niggle that pops up, it is smart to keep an eye on it. Don’t run hard the following day, or cross train instead. Take some ibuprofen and maybe even use a bit of ice. If it is persistenting a few days further, get a massage and take a few days off of running. Cross train instead but do stay moving. If it is still hanging on after a week or two it is time to visit your orthopedic specialist – otherwise known as your local Doctor of Physical Therapy. This person is your go-to for any injury that involves the musculoskeletal system. They are fully qualified to refer you on if need be as well and will be a wealth of information and treatment guidance. In most states DPT’s are direct access too which means you do not need a referral from your Medical Doctor.

FRB: What piece of advice would you give a new runner?

DHN: Don’t bite off more than you can chew. Be patient and consistent. Realize that so much has to change in order for your body to acclimatize to this very specific pounding and weight bearing exercise. Muscles must grow, connective tissue must become tougher and more resilient, and bones must become more dense. Start off with walking in combination with running. Run every other day, but walk every day. Begin to decrease the time you walk and increase the time you run. Advice is 10-15% increases in total running time per week. Keep your heart rate around 140-150 maximum.

FRB: Is there anything else you would add?

DHN: The best advice that I give as a DPT and as a coach for Revolution Running in Colorado is to STAY CONSISTENT. This means aim to run 80% of your weekly mileage easy (90 seconds slower than your marathon pace). The remaining 20% is split evenly into tempo (10Kish pace) and interval (faster than 5K pace). This also means running 5-6 days a week each and every week. Consistent and repeated loading of the body tempers it and makes a runner quite durable. This also translates directly into performance boosting too.

Feature Photo Credit: Rachel Dehner

7 Motivational Running Movies to Get You Off the Couch

Some days, the weather doesn’t really cooperate for a run. Some days, our minds or bodies won’t cooperate for a run. The next time you are stuck on the couch for whatever reason, pop in one of these movies that will have you up and at ’em in no time!

1. Forrest Gump

Obviously, this one is on every list. Forrest Gump, played by Tom Hanks, sets out on an undetermined run that ends up lasting three years, two months, 14 days, and 16 hours, after girlfriend Jenny Curran (Robin Wright) leaves him. After covering 15,248 miles, it seems as though the past is behind him. You can even follow the running route in real life, if you feel so inspired.

2. The Jericho Mile

Originally a made-for-TV feature, Peter Strauss plays Larry “Rain” Murphy. Murphy was sent to jail for murdering his father, and as there isn’t much else to do in prison, he runs. The warden notices that he might actually have a talent for it, and allows Murphy to train for the Olympic trials.

3. Running on the Sun

If you ever want some motivation to get off the couch and go for a run, watch this movie and know that it could always be worse. Running on the Sun documents the 135-mile Badwater Ultramarathon through Death Valley up to Mount Whitney, the highest peak in the lower 48 states.

4. Chariots of Fire

This classic running movie, the historical British drama tells the tale of two men – Eric Liddell, a Christian from Scotland, and Harold Abrahams, a Jewish Brit. Liddell runs for the glory of God, while Abrahams runs to overcome the prejudice that Jewish people were facing in the 1924 Olympics. Their commitment to the sport and personal sacrifice will motivate any athlete, from casual to Olympian.

5. Prefontaine

Even people who don’t run have heard of the legend who’s life was cut tragically short – Steve Prefontaine. The movie documents his life and running career, as well as what it was like for American elite runners in the 1970s compared to international elite runners. Without Limits is a second movie about Pre’s life that also gets good reviews, and came out just a year later in 1998.

6. Personal Best

Let’s hear it for the women! Personal Best is about a fictional group of female track athletes working towards the 1980 U.S. Olympic trials,  but features several American athletes from the time. The title is what all the women are left with when the U.S. decided to boycott the summer Olympics in 1980.

7. Run Fatboy Run

Most of these movies are pretty serious, so if comedy is more up your alley, check out Run Fatboy Run. Directed by David Schwimmer, comedian Simon Pegg (from Shaun of the Dead) gets motivated to run a marathon to win back the love of his life. You’ll surely appreciate all of the running puns included in this one.

Feature photo credit: telegraph

What to Do When You Get Running Cramps

The dreaded running cramp. It’s probably already happened to you, and if not, consider yourself lucky. Cramps, or side stitches, are maybe not the worst thing that can happen to you as a runner, but they can be pretty bad.

The best thing you can do is try to prevent them from happening in the first place:

  • Don’t eat or drink too soon before running. For most people, this means no more than 1-2 hours before heading out, but see what works for you.
  • If you take hydration with you on the run, bring one bottle of plain water and one with electrolytes. Sometimes cramping can occur because of an electrolyte imbalance in your body.
  • Take small sips vs. big gulps when you are out running.
  • Try to keep your breathing even. Beginners often get nervous or run too fast and breathe irregularly.
  • Stay hydrated throughout the day, instead of chugging water before you run.
  • Warm-up properly. Get your whole body ready to run!

But even the most careful (or experienced runner) can still get a side stitch. If that does happen, the first thing you should do is check your breathing. Most of the time, focusing on and regulating your breathing can ease the cramp.

Walk for a minute and put your hands on your stomach. If your stomach isn’t moving in and out with your breath, your breathing is too shallow. Focus on deep breaths (also called lower lung breathing). It can also help to press on the side that hurts when you breathe in and release when you breathe out.

Another strategy that can help is to breathe in for two steps and out for one, always on the same side. For example, breathing in for two steps as you land on your right foot, exhaling as you step with your left foot.

If you get a side stitch, walk as long as you need to regulate your breathing and ease the pain. Then continue your workout while being mindful of your breathing.

If all else fails, keep a running log. After documenting for awhile, look for patterns. Do you cramp after eating certain foods for lunch? In certain weather? Certain distances/workouts?

Feature Photo Credit: Greatist.com

7 Tips for Choosing the Best Running Shoes

Finding a good pair of shoes is arguably the most important component of your running. It’s not a decision that you should make lightly, and be prepared for an investment (anywhere from $50 on clearance to $120+). Whether you are a new runner or have been running awhile, these tips will help you find the perfect match for your feet!

1. Go to a running store.

We always suggest to support local stores, but if for some reason you can’t find one, at least go to a running-specific store, like Road Runner Sports or Fleet Feet Sports. Never go to a discount or department store for your running shoes (unless they happen to have your brand and style on sale or something). Any running-specific store will ask you some questions, check out your form and then have you try on a few different pairs of shoes. You should be able to run around in them and see how they feel. Take as much time as you need – don’t rush this decision.

2. Go to the store prepared.

This means go at the end of the day, when your feet are a little swollen (like they would be during a run), and bring your own socks. Bring any orthotics with you, or put in the insoles that you plan to use, if at all.

3. How much padding do you want?

Some people love cushioning, while others prefer a more minimalist design. While most brands have options that are in between both – some cushioned options, some lower drop options – there are brands known for each. Hoka is a brand known for cushioning, and Vibrams are super minimalist.

You may be asking, “what the heck does “drop” even mean?” It’s basically the difference in height between the ball of your foot and your heel. The difference in running shoes used to be between 12-15mm, but now most shoes are somewhere between 4-10mm, with some even advertising no drop (0-4mm). If you decide to do a lower drop than you might be used to, go for less mileage and take it easy while your achilles and calf get adjusted to the difference.

4. Do you have any “special needs”? 

Some of us (many of us) pronate while we run, which means our foot rolls inward when it hits the ground. Over time, this can lead to injury, so if this is something that your foot does, you will want a shoe with support. While a running shoe expert will watch you run in a neutral shoe and check your foot strike, if you look at the bottom of a pair of shoes you wear often, and the inside is more worn than the outside, you likely pronate. If the outside is more worn than the inside, you may supinate (roll your foot outward).

Other “special needs” include a high arch or a flat foot.

5. The fit. 

Personally, I go anywhere from a half size to a full size bigger because I like to have room in the toe box (about a thumb’s width). Even if you don’t want that much space, your toes should not touch the front of the shoe. The shoe should be snug, but comfortable around your foot. Your foot should not slide around or feel constricted.

6. Ignore the colors/design.

The way the shoe looks should not be more important than the way the shoe feels. Think function, not fashion. That being said, you can usually get both. Shoe companies usually make a particular shoe in multiple colors, so if the store doesn’t have any colors you like, try checking another store or online.

7. Don’t (always) listen to your friends.

While your friend may have found the perfect pair for her, that doesn’t mean it’s the perfect pair for you. By all means, ask friends for brand recommendations, but keep in mind that you may have entirely different needs and that brand may not work for you.

Now that I’ve picked the perfect pair, how often do I need to replace them?

Generally speaking, every 300-500 miles, depending on how quickly you wear them down. If you run a few miles a few times a week, it’s about every 4-6 months.

Feature Photo Credit: LifeFitness

6 Mistakes to Avoid as a New Runner

We’ve all been a newbie runner, and trust us – even the most experienced runner makes a mistake every once in awhile. If you don’t have anyone to ask for advice (or might be too intimidated to ask), we’ve got you covered. We have a project in the works that will be much more comprehensive than this (coming soon!), but here are a few of the most common mistakes new runners make and how you can skip the learning curve.

1. Choosing a shoe based on color or price.

While most shoes have better color options these days than just boring white with a few accent colors, this should not be the biggest reason why you choose a shoe. Oftentimes, a particular model will have several colors to choose from, but the most important thing to consider is the fit. With that, we aren’t saying you have to buy the most expensive shoe, but plan on an investment of $70-120, unless you get lucky and find your shoe on clearance. Personally, the most expensive shoes I own are my running shoes because I need them to have the right fit, the right support, etc. If you find a model you love, check online for the previous version of the shoe, which is usually cheaper, and usually not all that different as far as features go.

2. Going too far or too fast too soon.

We know you’re excited, especially if you are trying to keep up with a friend who has been running awhile, but you have to take it slow. Don’t add more than 10% of your weekly mileage t your next week (i.e. if you run 10 miles total one week, don’t add more than one mile next week). It’s okay if you walk and run, and try to find a running buddy who is also a newbie so you can challenge each other appropriately.

3. Not hydrating.

Staying hydrated can make or break a run, and not just while you are actively running. Drink water before and after your workout, and then take a bottle or pack with you on the run if it’s hot, or if you are going out for more than 30 minutes. This varies for everyone, but it’s better to take the water and not need it, than realize that you are super dehydrated midway.

4. Not wearing the right clothes.

When it comes down to it, definitely wear whatever makes you feel comfortable, but investing in some technical sports clothing is probably going to make you feel more comfortable. The fabric is designed to wick the sweat and keep you cool, whereas a fabric like cotton just gets wet and clings to your body.

5. Pushing through the pain.

There is a difference between pushing through feeling crappy because running is hard, and continuing to run when you are in pain. Pain is not a good thing, and generally only gets worse. If you feel something painful, walk for a couple minutes, then try to run again. If it continues to be painful, or you did something that could cause an injury (i.e. tripped and fell), then consider walking the rest of the way back, or even calling someone to pick you up. Even if it is a false alarm, you can always run tomorrow.

6. Trying anything new before a race.

This should probably be number one, because it is the Golden Rule of running – never (ever!) try something new before a race. This means no new shoes, no new clothes (especially not socks), no new gels, no new foods… you get the picture. Race day is the culmination of weeks or months of hard work, and you don’t want to ruin it with an unexpected blister, stomach distress, or anything else.

Feature image credit: RunnersWorldtr.com

7 of the Best Apps for Runners

For most of us, the days of running with just an iPod are gone. We don’t know many runners who don’t head out the door without their cell phone, and it’s a good idea to have one with you anyway if you are going out alone. But lucky for us, as phones have become smarter, there has also been a boom in apps to put on your phone that will make your run easier. Here are seven of them. Prices were accurate as June 2016, but may change at any time!

RunKeeper

Operating System: Android or iOS
Cost: Basic $0, Upgrade $9.99/mo or $39.99/yr

RunKeeper is one of the most popular apps out there, and for good reason – it does a lot. The app features GPS/distance tracking, speed monitoring, caloric output, and activity history. You can set goals, save and find new routes, and even get training plans if you upgrade. You can also link the app with your account on the website.

Spotify Running

Operating System: Android or iOS
Cost: Basic $0, Premium $9.99/mo

If you have RunKeeper, Spotify integrates into that app, but if not, Spotify Running is a great app that chooses music based on your tempo. So if you’re going for the golden 180 steps/minute, then you can set it to that, and the beat will keep you on track.

Daily Burn

Operating System: Android or iOS
Cost: Free 30 day trial, then $12.95/mo

Love running, but like cross training, too? DailyBurn features daily 30-minute, full-body workouts that you can stream from your iPhone or iPad. There’s also a workout library, and a motivating community you can join!

MapMyRun

Operating System: Android or iOS
Cost: Free

Yep, you guessed it – this one is all about mapping your route, sharing your route, and finding new routes to run. You can also track your activity, connect with the website, count your calories, and share your run with your social network.

Zombies, Run!

Operating System: Android or iOS
Cost: Free, but lots of in-app purchases

This app is a great way to mix up your run when motivation is lacking. Each time you start a run, you are given a mission and music. When zombies come, you speed up. Interval training at it’s finest (funnest?). There is also an 8-week 5K training plan that you can get for $1.99.

Strava

Operating System: Android or iOS
Cost: Basic $0, Premium $6/mo or $59/yr

This app is a must-have for anyone who is competitive and has competitive friends. It’s called the “social network for athletes” and doesn’t just let you track your runs and download your Garmin data, but let’s you connect with friends and compete against them in challenges. The premium version includes personalized training and   advanced data analysis options.

Endomondo

Operating System: Android or iOS
Cost: Basic $0, Premium $5.99/mo or $29.99/yr

Another tracking app, that offers basic information: duration, distance, speed, calories burned, and it maps your route. You can also set goals and review your workouts. There is a premium version that offers training plans and coaching. The coolest thing about this app is that you can leave motivational “peptalks” for your friends that also use the app (and they can leave messages for you!).

What apps do you use regularly?

Feature Photo Credit: Georgia Papadon

 

17 Inspirational Running Quotes

Here at Fun Run Box, we are all about motivating you to get out there and do your best. Sometimes, a motivating quote will get you out the door. Other times, it can be used as a mantra when the running gets tough. Either way, we hope these inspiring words will help you the next time things feel tough. And remember – we’ve all been there, and every run is a learning experience, good or bad. Happy running!

Run when you can, walk if you have to, crawl if you must – just never give up.
– Dean Karnazes

Any day I am too busy to run is a day that I am too busy.
– John Bryant

Most people run a race to see who is fastest. I run a race to see who has the most guts.
– Steve Prefontaine

Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic.
– Tim Noakes

Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.
– Sarah Condor

My philosophy on running is, I don’t dwell on it, I do it.
– Joan Benoit Samuelson

I’ve learned that it’s what you do with the miles, rather than how many you’ve done.
– Rod DeHaven

Believe that you can run farther or faster. Believe that you’re young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don’t let worn-out beliefs stop you from moving beyond yourself.
– John “the Penguin” Bingham

When you cross the finish line, no matter how slow or fast, it will change your life forever.
– Dick Beardsley

It’s not so much that I began to run, but that I continued.
– Hal Higdon

As athletes, we have ups and downs. Unfortunately, you can’t pick the days they come on.
– Deena Kastor

Given the nature of running, certain things that will never be altered. That’s one of the beauties of our sport. There is no judge; it doesn’t matter how you look.
– Bill Rodgers

Be willing to move forward and find out what happens next.
– Frank Shorter

We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.
– Jesse Owens

Progress is rarely a straight line. There are always bumps in the road, but you can make the choice to keep looking ahead.
– Kara Goucher

There will be days you don’t think you can run a marathon. There will be a lifetime off knowing you have.
– Unknown

Some of the world’s greatest feats were accomplished by people not smart enough to know they were impossible.
– Doug Larson

What’s your favorite inspirational running quote? Tell us in the comments below!

Feature photo: Odyssey BETA

7 Inspirational Running Books

Even the most accomplished athlete needs a little motivation sometimes, not to mention there are some days that the weather just isn’t cooperating. We get it – it’s tough to lace up and head out in a torrential downpour. So we put together a list of inspiring books to read when you’re feeling sluggish, or when you’re stuck inside. We have a feeling that lack of motivation won’t last very long!

Running Through the Wall: Personal Encounters with the Ultramarathon
Neal Jamison

You don’t have to be an ultrarunner to appreciate this book. Jamison interviewed 35 runners about everything from training tips, to pain tolerance, to what is going through your mind at mile 93 of a 100 mile race. Most of the runners aren’t pros, either, so this one might make you feel a little better about your upcoming long run.

Duel in the Sun: Alberto Salazar, Dick Beardsley, and America’s Greatest Marathon
John Brant

In this book, Brant chronicles the story of the men behind one of the greatest U.S. races of all time – the 1982 Boston Marathon. Not just about the race, but what happened to both men afterwards, this well-written story reads almost like fiction.

Running with the Buffaloes: A Season Inside With Mark Wetmore, Adam Goucher, And The University Of Colorado Men’s Cross Country Team
Chris Lear

Many beginner runners don’t know the reputation that the University of Colorado Boulder Cross Country Team has (I know I didn’t). This inspirational story follows the team in their 1998 season while the team was chasing their first national title and Olympic hopeful Adam Goucher (yes, the future Mr. Kara Goucher) was going for his first NCAA cross country title. This book goes inside the mind of the amazing, yet controversial coach Mark Wetmore, and gives readers a glimpse of what life and training is like for some of the best.
 
What I Talk About When I Talk About Running
Haruki Murakami

When Murakami decided to train for the New York City marathon, he also decided to write about the journey. This memoir about the intersection of his obsession with running and writing, and everything that comes up along the way. He shares his philosophy on running and on life, and is more about the mental process of training for a race instead of the actual training advice.

Sole Sisters: Stories of Women and Running
Jennifer Lin and Susan Warner

This book is a collection of inspiring stories from women from all over the United States. It’s about women who for friendship, for grief, for health, and for everything in between.

The Runner’s Guide to the Meaning of Life
Amby Burfoot

After running for 35 years, and winning the Boston Marathon, you pick up a few tips. Burfoot shares the 15 life lessons he’s learned, essential traits for a runner, and inspirational quotes that have kept him going along the way. This is a wonderful read for any runner, whether you’re a newbie or have been at it for decades.

Pre: The Story of America’s Greatest Running Legend, Steve Prefontaine
Tom Jordan

Just about everyone has at least heard of Steve Prefontaine, the running phenom who tragically died in a car accident at the age of 24. He was destined for greatness and continues to influence the sport today, even though it’s been 40 years since his death.

9 Ways to learn to love running

While some of us are already hooked on running, I know there are people out there who genuinely want to try, but are intimidated. Or have just started running, but don’t really get the “runner’s high” that everyone talks about. Don’t worry – we have put together a great list of ways you can learn to love running and make it part of your lifestyle!

1. Start slow.

It might seem really hard right now, but I promise you that it gets easier (and then you step it up and it gets hard again, but that’s another story). Start slower than you think you need to go, and gradually work your way up to a faster pace or longer distance. Also? It’s okay to walk. You could try the run/walk method, or just walk when you feel like you need to.

2. Set a goal.

For some people, that might be to finish one mile without stopping, for others that might be to run a 5K, or even a half marathon. Whatever it is, a goal can get you in a rhythm and give you a sense of accomplishment.

3. Get some external motivation.

For some people, setting a goal is a great motivator, but for others it might be something like finding a friend or club to run with, picking a new trail to explore, or signing up for something like Fun Run Box to try out fun new things on your run.

4. Find some good music.

Music can turn even the most boring run into a fun work out, if you pick the right tunes. Create a running playlist of your favorite songs for your phone/iPod, or check out Spotify Running – it picks songs that match your running tempo.

5. Keep it simple.

Don’t try to get crazy with all kind of work outs, just keep it simple and take it easy. This really basic training plan from Runner’s World requires just 30 minutes, three days a week.

6. Schedule it in.

If you stick with it and make running a habit, it will become easier. In fact, it will become one of the best parts of your day!

7. Do a little research.

Check out a book, search online, and pay attention to what you eat before your run, how long you need to wait before heading out, whether you need to take hydration, what kind of hydration to take, etc. You want to feel good while you are running, and that’s part of it.

8. Get the right shoes.

Again, you want to feel good on your run, so visit a local running store and get fitted for the right shoes. This will decrease your potential for injury and keep you out there (which is the goal, after all).

9. Remind yourself of why you started in the first place.

Maybe you want to be healthier for yourself or for your family, maybe you want to meet new people, or maybe you just want a new challenge – whatever your reason for starting is, remind yourself of it when the going gets tough. We believe in you!

Why did you start running? What helped you get “hooked”?

Feature Image: SimonWhitaker