Do you aspire to be a “Running Mom?” Many moms want to be runners, but aren’t quite sure how to be runners. It’s a little bit daunting. The fear of pain, sweat, and perhaps blood, prevents many moms from ever giving running a fair chance.

Running shoes should come with a How To Manual. Really.

Like I mentioned in my last post, I am a self trained runner. My shoes did not come with an instruction manual. I have been plagued with running injuries and running stupidity galore. If I can save you from any one of my running trials and tribulations, I will be a better, happier trainer.

Tons of moms are inspired to run. If you are one of them, GO FOR IT! There is no cheaper, easier (see my very dirty, immature joke about this here) way to sweat. I think running is the perfect compliment to any fitness program for moms for many reasons:

1. Running burns more calories faster than any other form of cardio.

2. You don’t have to drive to the gym to run. Just step out your front door.

3. Running = ME time. Time away from kids, husbands, emails, phone calls. Just you and your head. A perfect and necessary break.

4. Running makes you strong and full of badassery (yes, real word, trademarked my me.)

5. Running decreases anxiety, depression, moodiness, frustration in mere moments.

6. Running increases your self confidence, body image, happy thoughts, positive attitude in mere moments.

7. Running makes the world okay on days when your world is not okay.

8. Calling yourself a “runner” changes the way you see yourself and carry yourself. It also changes the way others see you.

9. The endorphins released when running do not compare to anything else (except child birth – and you can’t do that 3-5 days a week.) Sex, wine and chocolate are a distant second. Distant.

Well, wine might be pretty…

10. There is a sense of accomplishment that comes with running that does not come with any other exercise (biking, swimming, lifting, boxing, snowboarding, yoga)

Like I said in my previous running post, I believe there is no distinction between running and jogging. And I’m totally offended by people who suggest otherwise. Either way you are huffing, puffing and sweating your heart out, making a happier, healthier YOU. So, for the sake of fitness it does not matter which you do. THEY BOTH COUNT.

However, for the sake of weight loss or competition (even just with yourself) speed can matter. We’ll get to that later.

For now, I want you to know that you can run as fast or as slow as you want. Regardless of speed, the benefits are amazing. I think people get caught up in worrying about being slow and that prevents them from even getting out there to try out running. Just get out there. Do not let your ego get in the way. Be slow and proud and smell the roses along the way.

If you are not a running mom and have a secret, deep, burning desire to be a badass running mom, here what to do – in this order:

1. Get decent shoes. Your local running store should watch you walk or run in any pair of shoes they fit you in. This is really important. (NOTE: do not get barefoot running shoes (Vibrams, etc) unless you have someone who can teach you how to appropriately run in them!!) Getting the clearance athletic shoes at Target/Macy’s/Big 5 is begging for an injury. Get the RIGHT shoes for YOUR feet.

2. The only thing as important as shoes is a decent sports bra. Now, a bad sports bra won’t injure you like bad shoes. But for the sake of the girls, you want some D-E-C-E-N-T support. When it comes to sports bras for moms, especially the well endowed, you have a few great choices. Here are some of the most popular ones:
Major Support: Freya
Major Support: Moving Comfort Maia (my personal fave)
Maximum Support: Enell

3. Depending on your birth(s) and how you have (or have not) reconditioned your pelvic floor, you may need some pelvic floor work before pounding the pavement. If you’re prone to peeing your pants when you cough, sneeze, jump (totally normal, btw) you may have some problems controlling your pelvic floor when running. Read this article on how to recondition your pelvic floor prior to pounding the pavement. I promise you do not want to pee your pants a half a block from your house.

4. Get some tunes. Ok, this is a matter of preference. But for many people (myself included) music is necessary if you’re going to run more than 1-2 minutes. The sound of your own huffing and puffing will likely make you feel much more exhausted than you really are. So I recommend getting a cheap mp3 player to take along for the ride. WARNING: you may find yourself singing and people may stare. It’s ok.

5. Set out to walk/run for a set amount of time. Do not set out to run until you cannot run anymore. This is really defeating and frustrating. You’ll probably only make it about 4-5 minutes and then have to walk home, head hanging in shame. Build walk breaks into your run so you can sustain a longer workout. I promise your head and your body will thank you by feeling proud and energized at the end of your workout, instead of feeling frustrated and lame.

6. Always warm up. This can be in the form of fast walking, or very light jogging, depending on your comfort level. Your first 5 minutes should feel like an effort of 5 on a scale of 1-10. For most people this will be a walk initially. Warming up is ESSENTIAL to enjoying your run. If you do not warm up adequetely you will suck wind and your legs will burn and you will hate running. Warm the heck up!

7. After your warm up, run for a set amount of time, 1-3 minutes, for most people. You should stop before you feel exhausted. Stop when you still feel you could go for awhile. Walk for the same amount of time as your run. So if you ran for 2 minutes, walk for 2 minutes.

8. After a few runs with equal walk/run intervals, try to decrease your walking to be 50%-75% of your running time. For example, run for 2 minutes, walk for 1-1.5 minutes. Over the course of a few runs, get your walking time down to half you running time (run for 2 minutes/walk for 1 minute).

9. Continue to decrease rest and increase running intervals. After a few weeks you will likely be able to run for 5-10 minutes and walk for 1-2 minutes.

10. Work up to running 10 minutes/walking 1 minute for 30-40 minutes.

11. Sign up for a 5K.

See, easy, peasy! Ok, it will not always feel easy, but this kind of a program is very doable. If you want even further coaching, I recommend a follow along program called Treadmill Trainer. This program allows you to download running workouts that are broken up into intervals and your running coach, an amazing colleague of mine, Yuri Elkaim, walks you through each workout through downloadable mp3 that you listen to as your run. Oh, and no need for a treadmill. You can do Yuri’s program or outdoors.

The benefit of Yuri’s program is that you have a coach with you the entire way, telling you exactly what to do for the entire run. This eliminates any guesswork on your part. It also allows you to be free of your watch and just go when Yuri says “GO”. If you respond well to having an instructor guide and push you, I would highly recommend Treadmill Trainer.

If you buy one of Yuri’s program before October 8th, forward me your receipt (sara@syncfitness.com) and I’ll send you a FREE 5K training program I have given many of my running moms.

Regardless of how you become a running mom, you will find that the benefits are overwhelmingly positive, perhaps life changing. I have seen more amazing physical and emotional transformations from moms who start running programs than any other exercise program. It is just a huge confidence builder. Running is something you can do to really empower yourself and find some independence from the rest of your life. This is hugely valuable. HUGELY.

If you are a running mom already, please comment below and let other moms know how it has impacted your life. You don’t know how you may inspire another mom to take on this challenge. If you want to become a running mom, but you’re scared, let us know your fears below so we can help you address them and get you FIRED UP.

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