Sole Sistah Tips to help you on your journey!


Remember to not give up and tell yourself positive things!  Repeat your favorite MANTRAs to keep you going!


Throughout this journey, you will want to drink plenty of water.  Remember, you must drink at least half your body weight in oz.


This is a journey that will allow your body to experience things you never knew about yourself.  You will use muscles that you did not know you had.  You will feel good and delirious so DON'T EXPECT to run 3 miles non-stop if you're not putting in the work!

Getting Started

What should I do to get started?

 Are you new to RUNNING?  If so, I am going to provide you with a checklist of the things you would want to invest in before you partake in this journey!  Keep in mind that if you’ve been out of shape for quite some time, please always consult your physician or health care professional before performing running or any other exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly.


What's STOPPING you?

Do I need......?

Good Running Shoes & Gait Analysis

  Be sure to go to your local running store and have them do a “Gait Analysis” which will allow them to watch how you run on the treadmill.  Gait analysis matches the runner’s degree of pronation with the correct shoe type, with the aims of counter-balancing over or underpronation, helping reduce the risk of injury and improving running efficiency.  This along with other assessments will help them guide you into the right pair of shoes.  Overpronation is when the feet roll inward too much.  Underpronation (or supination) is where the feet don’t roll inward enough.  An indepth Gait Analysis would include the following items:

  Step length
Stride length
Dynamic Base
Progression Line
Foot Angle
Hip Angle
Squat Performance 

Sports Bra

 This is one of the most important pieces of gear you’ll want to invest in.  Finding the BEST sports bra isn’t always an easy task.  To find the perfect fit, be sure to try it on a few brand types in the store.  There are different brands, styles, comfort, and sizes to select from.  You don’t want to run in a sports bra that’s too small or too big! Nor do you want to run in one that is too tight or too loose.  There are people in most running stores that will provide you with a bra fitting session to ensure that you walk out a happy customer.  You don’t want to be uncomfortable with your bra while running.  This could be a disaster that could lead to embarrassment.  There are a variety of sizes: A, B, C, D, DD, DDD, E and the ABCs go on and on.  

Road ID or some form of identification

 When you are out running alone or even with a run buddy, it is imperative that you have some form of identification.  This is a necessity for emergency purposes. If something were to happen to you, you’d want to have your ID and perhaps a copy of your insurance card. 

Mace/Pepper Spray

 There will be times when you will run alone.  You may not have your pet dog with you or your spouse or girlfriend to help you on this journey.  Even if it’s a quick run, you don’t want to worry all the time about the “What Ifs”.  I’ve gone on runs and have had to dodge dogs, squirrels, snakes, and pigs!  Yes I said pigs!  People have all kinds of animals in the park and on a variety of running trails.  When people let their dogs run loose, that’s when you may resort to pepper spray.  On a different note, there may be times when you’re running alone in a wooded area or in a secluded area for a temporary moment on your run and it can feel kinda of weird. 

There was a time when I was training for a half marathon and I decided to run in the park to finish my training.  Mind you, it was getting dark and I wanted to finish my training.  That was the wrong idea.  I ran through that dark trail so fast, you would have thought I had angel wings carrying my legs.  I was hauling butt to get back to my car.  I even called my husband and told him to stay on the phone with me until I arrived at my car, which was parked inside the park.  DO NOT FOLLOW what I did. That was a very uncomfortable run needless to say.  I would not advise anyone to run in the dark in a trail at no point.

Cross Fit Training Tips

 In between the days you begin your weekly walk/run schedule, you will want to incorporate some cross training activities. Those activities can include, but not limited to the following: 

Spin Class
Strength Training
In-line skating
Jump Rope
Elliptical Machines


If you’re out running and you don’t want to carry your water bottle the whole time, you can stop by a local convenient store on your route to purchase a quick bottle of hydrating fluids.  Sometimes you may have to use the restroom and who wants to use a portajohn?  I don’t! However, most businesses will not allow you to use their restroom unless you purchase something from their establishment.  Even if it’s a pack of peanuts or a bottle of water, you should have at least $5 to be able to make a purchase should you have to support the local businesses while you’re out running. 

Should I kick my music to the curb?

To hear or not to hear?

 To run with music or not, that is the question.  The jury is still out on this one.  My belief is that if you're alone and you're not familiar with the trail, greenway or roads that you are running on, using headphones may not be a good idea.  If you must have music, have one ear plug in and the other one out so that you can hear what's going on around you.  More importantly, there may be dogs nearby that aren't on a leash or people that may exhibit strange behavior and you may not hear these things in a timely manner.  You would want to be alert if any of these situations should arise.

When starting out, my recommendation would be to run without music so that you can hear your breathing and foot strikes.  As you listen to the way you breathe, it would allow you to learn the proper way to breathe because you may be running too fast and you may need to listen to how well you breathe during each pacing run.  It would also provide you with the ability to listen to how often your foot strikes the ground.  What cadence do you have?  Do you run heavy or light?

Learn More

 To learn more about the PROs and CONs of running with music, click below and read this GREAT article about it.  

Find out more

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