Beginner Running

15 Tips on How to Start Running

06.18.2019
36creative

Have you ever said, “I’m not a runner”? We hear this in our store all the time. But the truth is, anyone and everyone is a runner if they want to be, and runners come in all shapes and sizes. Check out our top tips for getting started:

1) Get Mentally Ready!

A lot of people tend to overlook the importance of really getting excited for any new experience they’re beginning. Getting started in running requires being excited about the steps you’re taking to get in shape. This will keep your mind moving forward and motivated to get out the door for a run.

2) Running shoes are important

Getting fit for running shoes

Do I need good running shoes? What makes a good running shoe? What happens if I don’t get a good running shoe? These are all great questions. There are so many factors that go in to getting a good running shoe.

Thankfully running specialty stores are here to show you what running shoes are appropriate for you personally. Stop by your local Marathon Sports, soundRUNNER, or Runner’s Alley and get The Right Fit™ to stay healthy and happy during your running journey.

3) Wear the right clothing

It’s simple. Wear what’s comfortable. You want to aim for something that is loose fitting, moisture wicking and something you feel good in. You probably have things in your closet right now that you can toss on.

Sports Bras are very important when learning how to start running

Quick tip for the ladies: A sports bra is one of the most important pieces of equipment you can own! Learn more about sports bras for active women.

For a few other helpful tips on what to wear, check these out:

Why Cotton is Bad | Are All Socks Created Equal? | How to Prepare for the Weather

4) Start Slow

Getting “good” at running is something that takes time. Get out there and start with a run/walk a few times a week and work your way up. Try not to increase your mileage too quickly – aim for about a 10% increase every week or two if that’s feasible for you.

5) Stay consistent

Don’t read this section and completely ignore the “start slow” tip above. Consistency is the key to any fitness routine, but that doesn’t mean going out every day at first. Develop a schedule, write it down and stick to it!

6) Don’t make up a missed day

Life gets in the way sometimes. Don’t stress. Just get back on to that schedule you set up for yourself. Trying to squeeze in two workouts in a day or skipping a rest day will only set you up for injury or burn out in the long run.

Hydration when learning how to start running

7) Stay hydrated

Did you know that every physical reaction in your body depends on proper fluid levels? Check out some more info on hydration.

8) Keep an easy pace 

Being able to talk or sing is your best pace when learning how to start running. However, don’t be afraid to be right on that cusp or slightly over that cusp on certain days if you feel like pushing it. Your happy pace leaves you conversational – return to this pace as your baseline.

Run Club

9) Get Social

Running need not be a lone person’s sport. There are so many groups that meet up to go for a run and grab a beer. Join one; they’re free!

10) Mix in other activities

The legs can get a little beat up when learning how to start running, so don’t be afraid to switch the planned run for a cross training workout, lift or other activity.

11) Set realistic goals

Someone might put down a goal of losing 30 pounds or running an 8 minute mile. These can be daunting! Break these down into small, realistic goals and you’re much more likely to see success. Figure out why you want to run, write a goal based on your why, break it down in to smaller parts and get started.

12) Be patient when learning how to start running

You won’t be Des Linden on day 1. It takes a lot of patience and consistency to achieve your goals. Take it one day at a time and you’ll crush it over the long haul!

13) Keep a training log

Training logs help a beginner runner, or any runner for that matter, stay consistent, accountable and on point. Running2Win has a great one here.

14) Mix in strength training

A lot of runners completely ignore strength training. But don’t do this! A well-rounded workout routine always includes strength training. You don’t even need any equipment – check out these bodyweight exercises you can do in your living room.

15) Have fun

Notice that this list starts and ends on a similar sentiment. Being excited about getting started in running and having fun while you do it are the only things that will consistently keep you getting out the door.


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