UrbanUpdate

Cory Wharton-Malcom was in the middle of a truly difficult time when he started his running journey. His grandmother had recently passed, and he leaned into pounding pavement to process his anger and grief, making it a regular goal simply to make it around his block—not even a mile. Wharton-Malcolm couldn’t have anticipated that decision would ultimately change the trajectory of his life—uprooting the now-45-year-old from London to Los Angeles to take a job as an Apple Fitness+ trainer and write the new book All You Need Is Rhythym & Grit: How to Run Now―for Health, Joy, and a Body That Loves You Back.

“I’ve learned so much through running, but primarily that I can do hard things,” he tells GQ. “I tell every beginner that starting isn’t easy, but embrace that feeling and know that it's going to be harder before it's easier. Even when it gets easier, it's going to seem hard. The training we do isn't to make running easier, it's to make ourselves better at managing the hard.”

Looking to start logging miles this summer to reap them for yourself? Wharton gives us his nine top tips for anyone who wants to become a runner.

1. Run your own run.

On any social media app, you can be plagued with stories of other guys posting stats from their fitness trackers and snaps from their workouts. Rather than indulging in the comparison game, seek to find inspiration from folks who are already on their own journeys, says Wharton-Malcolm. “This is your journey, and your journey alone,” he says.

2. Have a goal in mind.

As with any task work accomplishing, it’s going to take hard work to get to where you want to be. So, whether it’s hitting sprint intervals on a running treadmill, signing up for a race, or simply getting to a point where you can run a 5K without stopping, set the foundation for your new hobby by creating a solid goal.

Also, make sure it’s realistic. “It’s tough as it is, so you want to make sure you’re working toward something that’s actually attainable,” says Wharton-Malcolm. An example: Someone who can already run a mile in 8 minutes could realistically aim to run a 24-minute 5K, and maybe eventually a sub-4-hour marathon. A 30-minute 10k? That would be much tougher.

3. Warm up.

Plain and simple: Warming up can reduce your risk of injury. During a warm-up, your heart rate increases, sending more blood flow (and oxygen) to your muscles. Even if it's just starting with a light jog on an incline treadmill or five minutes on your favorite cardio machine at a low intensity, it's worth mindfully revving your body up before you go full gas.

But we say do yourself one better by integrating some breathwork into the mix to prime your central nervous system for the load on deck, then break into dynamic movements like lunges, squats, and hamstring scoops. “It's a great way to get your mind and body ready for what you're about to do,” says Wharton-Malcolm.

4. Follow the Fun.

Every runner we know has learned to truly enjoy it—despite having its challenges, there’s tons of room for fun within running. Whether that’s by getting other friends involved, syncing up with a local running crew, investing in a treadmill, or simply turning on your favorite playlist—upping the fun factor will make the miles go by faster (and, help you stick with it).

5. It's OK to walk.

In fact, it's probably a great idea. Most new runners do too much, too fast, and get injured or demoralized. There’s absolutely no reason that walking can’t be a part of your running routine, especially in the early stages. Not only does this approach help to build endurance, but you’ll be able to progress fairly quickly to longer and longer intervals.

For those that want to give this a whirl, Wharton-Malcolm recommends walking for one minute, jogging for the next minute, and repeating this for 10 rounds. “You’ll be starting off nice and slow, but remember this: Five minutes moving is more than five minutes stagnant. You’ll be surprised how fast that jog becomes a run, and then you’re flying.”

6. Get some good sneakers.

Great sneakers will do more than make you look cool on the run. They’re basically orthopedic devices: good ones will help you stave off injury and keep your legs fresh enough to go again tomorrow. You can find our 11 current favorites right here.

7. Also, pick up some moisture-wicking gear.

Although it may be easy to grab an old college T-shirt to hit the road, your body will thank you if you lean into more technical fabrics that wick sweat and keep you cool. Plus, research shows that when you like how you look, you’re more likely to keep showing up. (GQ can help with that.)

8. Track your progress.

It’s helpful to follow folks that inspire you on social media, but nothing is more rewarding than seeing how far you’ve come. Whether it’s through an app like Strava or a written journal, keep tabs on what type of efforts you’re including regularly. This will be especially helpful on the days where running feels anything but easy.

“The real growth happens during those times when you want to quit,” says Wharton-Malcolm. “If you use an app to track your progress, that more than likely also opens you up to a community which can also help you keep at it.”

9. Find your mantra.

Wharton-Malcolm sticks by the mantra “fear not the wave for the wave is within you.” Borrow his, or come up with your own saying to motivate you to keep on the move. Mantras can certainly promote a positive mindset—and they can even offer a similar effect to meditation on the brain, according to a study published in the journal Brain and Behavior.

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