{"id":4387,"date":"2018-08-02T15:32:19","date_gmt":"2018-08-02T15:32:19","guid":{"rendered":"https:\/\/www.dia.com\/blog\/?p=4387"},"modified":"2022-06-22T13:53:18","modified_gmt":"2022-06-22T17:53:18","slug":"a-beginners-guide-to-running-by-a-fat-girl-who-runs","status":"publish","type":"post","link":"https:\/\/www.dia.com\/blog\/wellness\/a-beginners-guide-to-running-by-a-fat-girl-who-runs\/","title":{"rendered":"A Beginner&#8217;s Guide to Running by a Fat Girl Who Runs"},"content":{"rendered":"\n<p><strong>At Dia&amp;Co, we believe that <a href=\"https:\/\/www.dia.com\/blog\/know\/introducing-diaco-active\/\">all women are #FitToThrive.<\/a> From <a href=\"https:\/\/www.dia.com\/blog\/live\/kanoas-7-tips-for-beginner-surfers\/\">surfing<\/a> to <a href=\"https:\/\/www.dia.com\/blog\/live\/the-fat-girls-guide-to-hiking\/\">hiking<\/a>, and <a href=\"https:\/\/www.dia.com\/blog\/live\/our-favorite-plus-size-fitness-influencers-to-follow\/\">everything in between<\/a>, we\u2019ve heard from women across the country about how they like to be active. With a number of members of the community interested in learning how to start running, we turned to plus-size runner and the founder of <a href=\"http:\/\/fatgirlrunning-fatrunner.blogspot.com\/\">Fat Girl Running<\/a>, Mirna Valerio, to share her tips on conquering a much-loved (and sometimes very loathed) sport.&nbsp;<\/strong><\/p>\n\n\n\n<p><span class=\"s1\">Running is an essential part of my everyday routine. As soon as I put on <a href=\"https:\/\/www.dia.com\/shop\/48\/activewear?utm_source=bl&amp;utm_medium=ed&amp;utm_campaign=1596\">my running clothes<\/a>, my body and mind are primed to move over trail, pavement, and treadmill, in a rhythmic motion that awakens my spirit.<span class=\"Apple-converted-space\">&nbsp; <\/span>There are so many personal benefits to running that it\u2019s hard to pinpoint just a few (but here it goes):<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li class=\"li1\"><span class=\"s2\">Running gets my legs moving in the most basic of human ways.<\/span><\/li><li class=\"li1\"><span class=\"s2\">Running in the morning sets a tone of success for my day.<\/span><\/li><li class=\"li1\"><span class=\"s2\">Running is a great gateway to other sports and activities.<\/span><\/li><li class=\"li1\"><span class=\"s2\">Running has brought incredible people into my life.<\/span><\/li><li class=\"li1\"><span class=\"s2\">Running is part of my self-care routine\u2013even when I\u2019m training for a big race. <\/span><\/li><li class=\"li1\"><span class=\"s2\">Running gives me time and space to think.<\/span><\/li><li class=\"li1\"><span class=\"s2\">I\u2019m generally a happier person when I run regularly\u2014you know, endorphins!<\/span><\/li><\/ul>\n\n\n\n<p><span class=\"s1\">What about you\u2014have you always wanted to run? Are you looking for another way to enhance your fitness and lifelong health and wellness? Running is here for you\u2014it always has been, and always will be. <\/span><span class=\"s1\">Most people can enjoy the same benefits that I enjoy and then some, simply from putting one foot in front of the other. Here are some steps to get you started on your&nbsp;running journey.&nbsp;<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"400\" height=\"520\" data-pin-url=\"https:\/\/www.dia.com\/blog\/wellness\/a-beginners-guide-to-running-by-a-fat-girl-who-runs\/?tp_image_id=4465\" src=\"https:\/\/www.dia.com\/gutenberg-blog-content\/uploads\/2018\/08\/mirna-half-9.jpg\" alt=\"\" class=\"wp-image-4465\" srcset=\"https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2018\/08\/mirna-half-9.jpg 400w, https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2018\/08\/mirna-half-9-231x300.jpg 231w, https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2018\/08\/mirna-half-9-300x390.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p><strong>On Your Marks<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Be open to the idea of running and start envisioning yourself as a&nbsp;runner.&nbsp;<\/strong>Remember: if you run, you are a runner. It\u2019s as simple as that.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Get fitted for a good pair of running shoes.&nbsp;<\/strong>It\u2019s really important to start your running program with shoes that are geared towards your foot shape, arch height,&nbsp;and gait. This is important for preventing injuries like plantar fasciitis and ankle tendonitis. Stop by your local running store or your physical therapist to analyze your gait. Trust me\u2014you\u2019ll be much more comfortable if you do!<\/li><li><strong>Invest in high quality, high-performance gear.&nbsp;<\/strong>While running comes with no gym fee and no charges from a personal trainer or class instructor, it is important that you invest in the right apparel and shoes. Do yourself a favor and purchase a few basic activewear items for your plus size running adventure. Or, better yet, let your Dia Stylist do the work! <a href=\"https:\/\/www.dia.com\/active\/survey\">Be sure to update your profile<\/a> to let them know that you\u2019d like to start your running journey so you can get items tailored to you.<\/li><li><strong>Support the girls.&nbsp;<\/strong>Get yourself an amazing sports bra. There are <a href=\"https:\/\/www.dia.com\/blog\/wear\/plus-size-sports-bras-101\/\">many different styles and models of sports bras<\/a> that will minimize bouncing while you\u2019re running. Personally, I received two great bras in my <a href=\"https:\/\/shop.dia.com\/collections\/activewear-1\">Dia &amp; Co activewear<\/a> that are fashionable, functional, and high performing.<\/li><li><strong>Get set to glide.&nbsp;<\/strong>Get yourself some anti-chafe balm so that you\u2019re comfortable during and after your run. It\u2019s summer after all and you will no doubt sweat on your run, so be proactive and protect yourself. I recommend Body Glide or Rocket Pure, and I always apply them generously to any high-friction area. This goes for places where fabric may rub against the skin or skin-to-skin friction.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"400\" height=\"520\" data-pin-url=\"https:\/\/www.dia.com\/blog\/wellness\/a-beginners-guide-to-running-by-a-fat-girl-who-runs\/?tp_image_id=4398\" src=\"https:\/\/www.dia.com\/gutenberg-blog-content\/uploads\/2018\/07\/mirna-half-3.jpg\" alt=\"\" class=\"wp-image-4398\" srcset=\"https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2018\/07\/mirna-half-3.jpg 400w, https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2018\/07\/mirna-half-3-231x300.jpg 231w, https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2018\/07\/mirna-half-3-300x390.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p><strong>Get Set:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Lace up and step<\/strong> <strong>outside.&nbsp;<\/strong>Breathe in that outdoor air. Breathe out. Make sure your shoes aren\u2019t tied too tightly so your toes have some wiggle room.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Recite your favorite mantra a few times.&nbsp;<\/strong>My favorite is, \u201cI love myself unconditionally right now,\u201d from <a href=\"https:\/\/www.drnorthrup.com\/\">Dr. Christiane Northrup<\/a>. You can choose anything that empowers you, and it can change daily.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Take a pre-run selfie to commemorate the start of a fantastic run.&nbsp;<\/strong>Just because.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"400\" height=\"520\" data-pin-url=\"https:\/\/www.dia.com\/blog\/wellness\/a-beginners-guide-to-running-by-a-fat-girl-who-runs\/?tp_image_id=4397\" src=\"https:\/\/www.dia.com\/gutenberg-blog-content\/uploads\/2018\/07\/mirna-half-2.jpg\" alt=\"\" class=\"wp-image-4397\" srcset=\"https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2018\/07\/mirna-half-2.jpg 400w, https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2018\/07\/mirna-half-2-231x300.jpg 231w, https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2018\/07\/mirna-half-2-300x390.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p><strong>Go!<br><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Most importantly, run at a comfortable pace.&nbsp;<\/strong>Too often, folks start with a bang and run really fast only to become discouraged when they\u2019re unable to maintain the pace they start with. Give yourself a break. Run slowly at first and once you\u2019re warmed up, pick up your pace only if you\u2019re ready. If not, keep running at a pace that is sustainable to you.&nbsp;If you are just starting out a program, keep your runs short and easy. Ten to fifteen minutes is a great length of time to start out with. When you become comfortable and mentally ready, then feel free to add on a few minutes at a time to your run. <em>It is totally okay to take a walk break.<\/em> Once you\u2019re done with your walk break, get back to running. It truly is that simple.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Take in the sights, sounds, and textures of your run.&nbsp;<\/strong>Who do you see? What\u2019s on your mind? How does the ground feel underneath your feet? What smells do you smell? (Hopefully, they\u2019re pleasant, like freshly cut flowers or the ocean at high-tide!) You can use your run as a time to explore a new neighborhood or path.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Give yourself a mental high five when you\u2019re done.&nbsp;<\/strong>Celebrate each run as an accomplishment\u2014even the tough ones, even the bad days! No matter what, it\u2019s an investment in your long-term health and wellness.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Take another selfie.&nbsp;<\/strong>Because you are great and the people in your life need to know this! You never know who you might inspire.<\/li><\/ul>\n\n\n\n<p>Give running a chance. It just might warm your heart\u2014in more ways than one. If you allow running some space in your life, you\u2019ll find you have just created more space for yourself.<\/p>\n\n\n\n<p>Good luck and happy running!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>At Dia&amp;Co, we believe that all women are #FitToThrive. From surfing to hiking, and everything in between, we\u2019ve heard from women across the country about how they like to be active. With a number of members of the community interested in learning how to start running, we turned to plus-size runner and the founder of [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":4401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[184],"class_list":["post-4387","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Beginner&#039;s Guide to Running by a Fat Girl Who Runs - Dia &amp; Co<\/title>\n<meta name=\"description\" content=\"No matter what your size or ability level is, you too can be a runner. 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