You became a dad and your fitness went sideways. You’re not alone on this journey, trust me! I started running about 15 years ago, well before I became a dad. Since then I’ve run more than 10 marathons and still had to relearn how to make running fit into life after my kids were born. Now a dad of two, it’s a challenge to find the time or energy to stay on top of getting those miles in. I’ve put together a few ideas for how to start running.
It’s Normal to Struggle with Where to Start
You may have been active in a previous life, but you became a dad and the time wasn’t there. This guide is to help you start being more active. The motivation could be health reasons, getting out of the house, or getting some time to think. Whatever the reason, being a parent is a full time job and sometimes the hardest thing to do is to get started. The energy it takes to keep up with your kids is draining and can drain that little energy you have left to do something for yourself. The most important thing is to start by setting simple goals for yourself and seeing them through.
5 Things That Actually Work for Dad Runners Starting Out
There’s nothing wrong with starting simple. And nothing will change overnight. Be prepared to invest some time, but remember it’s not a sprint. The hardest part isn’t getting started. It’s sticking to your plan. These are five ideas to get you started:
- Be comfortable with walking – The run/walk method isn’t a shortcut, it’s the proven on-ramp. Start with 1 minute of running followed by 2 minutes of walking, repeated for 20 minutes. Most new runners quit in the first two weeks because they go too hard too fast.
- Frequency is more important than miles – The only thing that matters in the first month is building the habit. Three short outings per week of 15 to 20 minutes each will rewire your brain to expect the run. Once that routine is locked in, distance and speed take care of themselves.
- Get New Shoes – Running in the wrong shoes is a fast track to knee pain and shin splints that sideline you before the habit even starts. Find a local running specialty store that will match you to the right shoe for your gait. They don’t charge anything extra, but you may end up paying a little more for the shoes. Once you buy them full price, you can purchase the same model shoe online. Look for last year’s model of that shoe. It’s usually on discount.
- Chafing is Real – Make sure your feet are comfortable, but don’t forget the rest of your body. There’s nothing worse than wearing loose fitting clothes and your skin ends up chafing or you get blisters. Make sure you have the right clothing between pits and your legs, like compression shorts.
- Finally, Make the Time – As a dad, you have to create time to run. With kids, you may end up running with a jogging stroller, running in the early morning before kids wake up, or fitting a run into a lunch break. Look for these opportunities, set a time, and stick to it. Remember this is something to do for yourself.
Why Dads Quit Running and How to Avoid It
Wherever you are on the spectrum of activity, the most important thing is to remember the why and find what motivates you. Why are you running? In my experience, quitting is way easier than making it work. Dads quit because they don’t have a clear why, there’s no established habit, and the experience is not rewarding. Yes, time is a challenge, but I find if you have a clear why, dads will make time to get out and run.
I didn’t start with a why. Running was something I did when I had time. I didn’t take anything seriously. I ran when it was convenient, mostly because I didn’t know better. I wasn’t feeling good about myself. Running was more painful than enjoyable. I then decided I wanted to lose weight. I also wanted to be healthier. My family has a history of weight issues and a long line of cancer. I decided I wasn’t going to be beat sitting on the couch, so I set a goal to train for a 5K and that was the start of the domino effect.
That 5K goal changed everything. If you want to see where that domino effect led, read about my journey to achieve a new goal. And if you’re figuring out how to keep running with kids in tow, here’s a good option to start with. Good luck!