Getting Started with Running: Essentials for Women (and Your Dogs!)

by Lindsay | Oct 9, 2024 | Health & Fitness

Now that the weather’s cooling down, it’s the perfect time to start a running or walking routine. The crisp mornings and cooler evenings make it so much more enjoyable to get outside and get moving.  Plus it’s a great time to start getting into a healthy mindset before the holidays just around the corner (which for me always means a lot more delicious and tempting food!).

I’ve recently started running myself and have been trying to figure out along the way what soft of attire and accessories would be needed or helpful.  I’ve also been bringing my dogs along with me.  This fall weather is much easier on their paws and they’re loving the extra exercise, but including them on my runs means an added extra layer of preparation.  So whether you’re thinking about jogging solo or with your furballs, here are some things that have helped me get started and stay comfortable which I’m hoping will help you as well.

1. Comfortable Running Shoes

The right shoes make all the difference. A good pair of running shoes supports your feet and keeps you comfortable while reducing the risk of injury. Look for shoes that provide good arch support, have cushioned soles, and are breathable. Running with ill-fitting shoes is no fun, so investing in a quality pair is worth it! I also find that trying them on in person and pretending like your mom is having you test them out for PE class by running laps in the shoe store is most helpful in determining the perfect pair (haha!).

2. Moisture-Wicking Socks

Socks can often be overlooked, but they’re crucial. Choose moisture-wicking socks to keep your feet dry and avoid blisters. Trust me, they’re worth it for longer runs or walks. I also typically wear ankle or no-show socks so finding the right style for your feet where they don’t slide down into your sneakers, but also where the elastic doesn’t cut off your circulation is ideal.

3. Fitted Pants or Shorts with Pockets

Comfort is key when running. You want something that moves with you, so fitted workout pants or shorts are a must. I recently went for a run with some looser fitting shorts and they ended up riding up in between my thighs. It certainly was not cute and also difficult to keep adjusting while keeping up my pace and holding onto all the dog’s leashes. Having pockets (whether in your leggings or shorts) is also super handy for stashing your phone, keys, or even a dog treat or two if you’re bringing your pups along.

4. Leashes, Harnesses, and Collars for Your Dogs

If you’re running with your dogs like I do, you’ll need sturdy equipment. This can be any combination of leashes, harnesses, and collars that are comfortable for you, but more importantly for them based on their breed, size, strength, etc.. Make sure everything fits properly to avoid discomfort for your dogs. A harness is especially great for better control and reduces strain on their necks if they pull. Leash attachments like waist belts can also free up your hands, making the run more relaxed. Talking to your vet is recommended as well to help with the right gear, along with making sure they’re fit to run with you (just like it’s recommended for humans to check with their providers before starting any new workout routines!).

5. Headphones for Music or Podcasts

I love listening to music or a good podcast while I run. It keeps me distracted and motivated. Wireless earbuds are great for freedom of movement, but wired ones can work just as well if you prefer. I personally like to keep the volume low or leave one ear out, especially if I have the dogs with me, so I can be alert to my surroundings. We typically run on the roads and even though they’re back roads, it’s important to know when cars, bokers, or other pedestrians are approaching.

6. Tracking Your Progress with Apps

I personally use the RunKeeper app, which helps me track my progress. I personally like it because it shows me the time, distance, and pace. It also calls out my progress (whichever customizable details I want to know) while I’m running so I don’t have to stop and look at my phone. Having an app like this is also motivating to see how far I’ve come on my journey overall and it lets me set goals. There are tons of apps out there for running, walking, or jogging, so find one that works for you.

7. Water for You and Your Dogs

Staying hydrated is important for both you and your pups! Be sure to bring a water bottle for yourself and if your dogs are joining you, pack a collapsible bowl so they can drink during breaks. Since I usually stick close to home and haven’t progressed to longer runs yet, hydration hasn’t been much of an issue for us. However, if you’re traveling to run somewhere outside your neighborhood or tackling longer distances, make sure to bring enough water for both you and your dogs. A small backpack or keeping some water in the car can help ensure everyone stays hydrated.

8. Light for Safety

If you’re like me and will soon be running in the dark of the evening (ugg and the time change it coming!) or in the early morning, it’s important to stay visible to approaching vehicles. A small clip-on light like something you can wear around your wrist or some kind of reflective gear on your clothing or shoes can keep you safe, and it’s helpful to have something for your dogs as well.

9. Find Your Motivation

Running isn’t always easy, especially when you’re just starting. For me, it’s been about finding a routine that works, enjoying the time outside with my dogs, and reminding myself that I’m doing this for my health and theirs. There’s no rush and some days we go slower than others, even walking most of the time. And that’s completely ok! The most important thing is that you’re out there moving your body, getting your cardio in, and enjoying the peaceful time alone in nature or with your doggos.

Final Thoughts

Starting a running or walking routine can feel intimidating, but it’s all about finding what works for you. Whether you’re aiming to build endurance, clear your mind, or just enjoy the fresh air, having the right gear and mindset makes a world of difference. And if you bring your dogs along, it’s an even better experience. They get to burn off some energy (trust me, it helps them sleep great!) and you get a workout partner(s) who’s always happy to join you!

Happy running, walking, or jogging and as always, much love!

-LS

Things The Helped My Weight Loss Journey

by Lindsay | Jan 31, 2024 | Health & Fitness

Hi there, fitness friends!

As a woman in her 30s who successfully lost 70 lbs over two years, I’m excited to share some tips from my personal weight loss journey. I achieved this transformation without any weight loss supplements, trainers, or quick-fix diets. It was all about changing my mindset, being sustainable, and finding what worked for my body.

Remember, these tips are based on my personal experiences and are not medical advice. Please consult your healthcare provider before making any changes to your diet or exercise routine.

We’re all different and things that worked for me might not work for you, but hopefully you can find some of these methods helpful and can incorporate them into your own health and weight loss plan.

1. Track Everything

One of the most effective tools for me was the My Fitness Pal app. I diligently recorded everything I consumed, tracked my calories and nutrients, and logged my workouts. This practice helped me identify patterns in my eating and exercise habits. I also used the log to keep notes on YouTube workout videos, strength training exercises, the number of reps and sets, the weights I used, and how I liked the workout (difficulty level, how my knees felt afterward, how much I sweated during it haha). This tracking allowed me to repeat successful workouts and incorporate effective routines into my regular schedule.

2. Plan Ahead

Something about planning my meals and workouts in advance was a game-changer. It allowed me to visualize my daily and weekly goals, ensuring I knew exactly what to eat ahead of time and targeted all areas of my body without overworking specific muscle groups.  Having a plan kept me on track with healthy eating and consistent exercise, which is crucial for long-term success. Again, I used the app to help with this, but also made notes in my planner and calendar. Anything that helps you stay organized and plan ahead is perfectly fine!

3. Make Workouts Fun and Short

Finding workouts I enjoyed was essential. I focused on low-impact, low-intensity cardio to protect my knees, especially when I was heavier. Walking became my go-to activity on days when I couldn’t do more intense workouts. The key was to stay active and move my body every day, even with a desk job.

4. Don’t Drink Your Calories

I limited my intake of high-calorie drinks like sweet tea and alcohol. Instead, I drank plenty of water—aiming for at least 8 cups a day. Switching from soda to sparkling flavored water like Bubly helped me satisfy my cravings without consuming empty calories. Occasionally, I’d have a small glass of apple or orange juice for variety.

5. Indulge in Moderation

As someone with a sweet tooth, I knew depriving myself completely would lead to binge eating. Allowing myself small treats, like a few Hershey’s Kisses or dark chocolate-covered almonds, helped curb cravings without derailing my progress. I also gave myself grace to enjoy special occasions, like having a piece of cake at a birthday party. Enjoying life and not being overly restrictive was vital for my mental well-being. Additionally, I learned to use fruit as a healthier way to satisfy my sweet cravings. For instance, cut-up apples with loads of cinnamon became a delicious replacement for less healthy dessert options.

6. Only Buy What You Need

One of the most effective strategies I adopted was to only buy the foods I needed and avoid purchasing items I knew I shouldn’t be eating. If unhealthy snacks and treats are in the house, the temptation to eat them is always present. By sticking to a shopping list of healthy essentials, I made it easier to stay on track and avoid unnecessary indulgences.

7. Get Enough Rest

Rest and recovery are just as important as diet and exercise. I made sure to get enough sleep and took days off from working out when needed. Overworking your body can do more harm than good, so listen to your body’s signals and allow it to recover.

8. Monitor Your Weight

I weighed myself daily to adjust my eating and workouts continually. However, weight can fluctuate due to various factors, so weekly or monthly monitoring might be less stressful. While I didn’t take photos or measurements initially due to feeling ashamed, tracking progress in multiple ways can be motivating. It’s a great reminder of how far you’ve come, especially on tough days.

9. Focus on the Long-Term Journey

Remember, weight loss is a long-term journey. Aim for overall health and sustainability rather than quick fixes. Even if you have an off day, don’t let it derail your progress. Get back on track, stay positive, and understand that occasional slip-ups are part of the process.

These strategies worked for me, and I hope they can inspire you on your journey. Every body is different, so find what works best for you and stay committed to your health goals. You’ve got this!

Stay healthy and happy,

-LS