Hey Goal Getters,

- Obsessed with running?
- Looking to get into running? But how?
- Half Marathon training?
- How to get faster?
- How to build endurance?
- Running gear?
- Instagram Q & A?

SHOP MY RUNNING ESSENTIALS

How long have you been running/ My Journey?

I never considered myself a runner until 2015. I’ve played soccer since I was 3 years old. I played in high school and also in college, so I guess you could say I’ve been a runner my whole life. Once I graduated college I started running in 2015 as a hobby and form of fitness. I honestly really got into it my senior year of college when I had gained a bit of weight and wanted to lean down. Then it really took off in 2015 my first year after college. I went through a breakup, had just moved across the country to start my first big girl job and didn’t have any friends, and just needed a stress release outlet. I did my first half marathon that year…in 2015 and I’ve done 3 since then. I randomly set the goal of doing 1 half marathon every year… and i’ve stuck to it… 2015, 2016, 2017, and 2018.

My Half Marathon Races

**2015- Brooklyn, NY — 2:00 (I’m sorry no picture)**
**2016- Dallas BMW Dallas, Texas — 1:57:35**
**2017- Rock the Parkway Kansas City, Mo. — 1:56:28**
**2018- Dallas BMW Dallas, Texas — 1:54:39**
**2019- Dallas BMW Dallas, Texas— 1:56:59**

How do you start running?

1.) Get GOOD running shoes

Here’s the ones I like (click here). I’ve worn this brand for about 4 years now and LOVE them.

2.) Download the Nike + running app (click here)

3.) Download Spotify

I listen to “Top Christian Hits”, “Today’s Top Hits”, “Hot Country”, or whatever i’m in the mood for

4.) Download podcasts that YOU like. This keeps your mind busy and distracted from the fact that you’re tired. Here are some of mine…

The Porch (Christian messages on the “The Porch” app)
WHOA That’s Good Podcast (by Sadie Robertson)
The Health Code (by Sarahs’s Day, the cutest Australian ever)
Goal Digger
Transformation Church
Hertalk (Dallas based women, crushing the game)
Elevation Church

4.) Think about… “Why do I want to become a runner?” (Doing this will help you learn what types of runs to do)

Examples:
- Stress release (Shorter distances, really push yourself)
- Mental clarity (longer distances)
- Weight loss (long distance & sprints)
- Muscle building/ toning (sprints)

5.) Warm up, stretch, get moving, then go outside and do your first “tester run”.

Basically, this will help you get an initial gauge of where you’re at naturally, without practice and training. Then you can cater a plan for yourself from there.

6.) Turn on your nike app, play your music and just get lost in your run.

Run/jog as long as you can, even if you have to stop and walk keep that app going and timing you. Once you literally CANNOT go any further, pause the app and take a screenshot of your time (that part is crucial).

7.) Log this time & distance… (I use an app called OneNote) CLICK HERE

Examples:
- Running Log in your notes on your smart phone
- Write it down on paper
- Log it in an excel document

Example of my running time log in OneNote app

…. i’ve kept this since 2015 WOW!!!

How to train for a half marathon?

When I did my first half marathon I had never consistently gone out for a run longer than maybe 4-5 miles. I was nervous, but knew if I set my mind to it I would be able to do anything. I started researching how to train for a half marathon and came across a website that gave me an exact plan. So to answer the question, follow a PLAN. The plan I like is HERE; they have 8, 9, 10, 12, 14, 16, 18, or 20 week training guides (you pick whatever you like). For my first half marathon I did a 12 week guide. I’m now to the point where I somewhat cater my own plan, with an 8 week guide!

TIPS TO BE SUCCESSFUL For your Running Goals?

Print out the race plan and place it on your fridge or mirror
Print out a blank calendar and fill in your times or your goals (cater this to whatever works for you) CLICK HERE
Cross it off everyday whenever you’ve completed it, use a sticker, or a highlighter, or a marker. This helps train our minds to feel accomplished when we’ve succeeded!
Use my accountability chart on instagram. This is perfect for your phone, or if you want to post it to your IG story to keep you in check.
- (I save it every month under the highlight “templates” on my Instagram @JanellePaigeBrandom) CLICK HERE
Follow people on Instagram that inspire you to workout harder or give tips, etc. Here are a couple accounts I like…
- @instarunners
- @runnersworldmagazine
- @shalaneflanagan
- @laurenkaysims

How to get faster?

Lower your miles, run shorter distances
Speed up your pace
- EXAMPLE: If you’re usually doing 5mi runs and you are running a 10 minute pace. Do a 3 mile run every other time and try to go from a 10 minute pace to a 9 minute pace. Those numbers can change to whatever you need.
Save your run time on your notes in your phone, or write them down (my favorite app is called OneNote) CLICK HERE
- This way every single time you run you can try to beat the time before. It does NOT have to be drastic, you can beat it by 5 seconds and that is getting you a little closer to your goals.
Don’t forget to switch it up. This tip above is not for every single run. Make sure you are keeping your body on it’s toes…. if you are running 2-3x a week… do 2 shorter runs (faster paced) and one longer run (slower paced).

How to build your endurance?

Slow down your speed and go for a longer mile distance or longer amount of time
- EXAMPLE: If you usually can only last 1 mile and you do it at a 9 minute pace, then you need to try for 1.5 miles the next time and slow down your pace to a 10 minute mile.
- EXAMPLE: If you usually run 3 miles and you do it at a 9 minute pace, then try for a 5 mile run the next time and slow down your pace to a 10 minute mile.
Don’t forget to switch it up. This tip above is not for every single run. Make sure you are keeping your body on it’s toes…. if you are running 2-3x a week… do 2 longer runs (slower paced) and one shorter run (faster paced).

Questions Asked about running on Instagram

Q: Best way too trick yourself into liking running?
- A: Hmmm this one is tough. In some ways I hate running, in other ways I love it. I love it because it makes my body the way I like; lean and tone, and I can eat “whatever” I want when i’m running a lot and maintain my weight. I also love it because it’s an escape for me from reality, and it’s my form of therapy. I hate it because it’s hard as HECK. To trick yourself into running you must learn to release. What do I mean by that? You have to train your mind to get lost in the run. I do this by listening to podcasts mainly… I find an hour long podcast turn it on, and go as slow on my run as I have to in order to listen to the whole podcast. Or another tip is to use your music to fuel you. If im feeling lost, alone, anxious whatever it may be; I use Christian/worship music. If i’m feeling excited and happy I listen to country hits. If i’m feeling mad post a breakup up or fight with friends or whatever I listen to pop and hip hop. Basically I find music for whatever mood im in.
Q: How many miles should I run before a half marathon?
- A: I suggest one of the training guides above, but the furthest I had run training wise for my first half marathon was a 10 mile run. With the crowd, the endorphins, and the excitement the last 3 miles are totally workable. They say to increase your long run day (once a week) by 1 mile every week leading up to your half marathon, but have 10miles be the most (the week before the race).
Q: Do you feel you have to do weight lifting to tone or do you think running does that?
- A: I believe in a combination of both to get the optimal tone/ lean goal that I personally like. For example: if you’re someone that feels bulky and too muscular, I suggest long distance running because it leans out your muscles and lengthens them. For the everyday personal looking to maintain their weight and just tone, I suggest running and weights (or weightless training). I personally do 1 spin class every week, run, and then do at home workouts… I like Kayla BBG (it’s an app). Her workouts are 28 minutes long and it’s suggested you do 3 a week (legs, arms & abs, and full body). I also like to throw in some reformer pilates classes here and there, or even go to the gym sometimes and use the machines. I make sure to just switch it up. Everyone has different bodies, so different things work for different people.
Q: Tips for running in the AM if you’re not a morning person?
- A: I personally am a way better afternoon/ evening runner because my body and mind are more awake. I try to do morning runs though on busy work days, so here are some tips. Pre mix your pre workout, place it next to your bed at night, as soon as you wake up CHUG IT. That way you for sure do the workout haha because within 20 minutes you’ll feel the buzz heheh!
- Also listen to a motivational speech while your washing your face, or brushing your teeth… I legit just type into YouTube “Motivational Speech” and it gets me jazzed.
- Last tip… lay out your shoes, headphones, and outfit the night before… that way it’s ready to go and you have no excuse.
Q: How do you run while traveling?
- A: Whenever I travel I try to get my long runs out of the way the days leading up to my trip. While on my trip I will either run outside if it’s safe, and the weather is good, or I run in the hotel gym on a treadmill (even though I personally don’t like it).
Q: Treadmill or running outside?
- A: In the winter if it’s freezing I run inside, but I do own all the proper gear to run outside because sometimes I just need to hit the pavement and escape. I do run on the treadmill here and there in the summer too, but I don’t enjoy it as much. I try to distract myself with long youtube videos, or Netflix on my phone haha. I usually run outside because I enjoy it more. If it’s hot though, I always wear hat to protect by face and SPF, whenever i’m squinting I find i’m annoyed and want the run over with.
Q: Food routine before a run?
- A: In the morning I personally don’t eat at all before a workout ever, except for race day. If I run a half marathon I eat 3 hours before the race around 5am. I eat a protein based yummy oatmeal…. half banana, gluten free plain oatmeal, almond milk, 1 scoop vegan chocolate protein, 1 scoop peanut butter. I don’t like the way it makes me feel on regular everyday runs so I don’t eat before at all. I usually eat dinner around 8pm and have a snack before bed at 10pm or 11pm, and then run around 8am every morning. If you are someone that feels light headed easily while you workout I suggest having a protein shake, or eggs plain, or a banana… but still do so an hour before the run so it can digest.

Running 101: Tips, Tricks, Training, etc.