Have you ever thought to yourself, “I want to start running, but I have no idea where to start or what to do first?” I often hear people say to me, “I want to run, but I can’t.” Or they say, “You need to be fast to be a runner.” These are mere misconceptions about running and will throw the idea of starting right out of your head real quick, but I’m here to tell you that you can! Don’t listen to those voices in your head. Trust me. We will go into some great tips for new runners and assure you it is possible..
With some knowledge to start and some good gear, anyone can be a runner. Below are some helpful tips for new runners that will get you started running and hitting the pavement in no time!
Mindset- Tips for New Runners
Running can be a great form of cardio to add to your exercise routine or just as a way to de-stress. Starting can be the hardest part, yes, but so is getting yourself in the right mindset. Don’t worry about your pace or how fast you can run a mile in. A mile is a mile. No matter how fast or how slow you run it. It is still the same distance for everyone! Right?
I’m a runner and there are days that running can be daunting. It doesn’t matter what your fitness level is. Some runs will be better than others. And no two runs are alike. That’s the beauty of it! So keep a positive mindset and keep showing up.
“Some days it just flows and I feel like I’m born to do this. Other days it feels like I’m trudging through hell. Every day I make the choice to show up and see what I’ve got. And to try and be better. My advice: Keep showing up.” – Des Linden
The Right Apparel- Tips for New Runners
SNEAKERS- Tips for new runners
Investing in a good pair of running sneakers is the MOST IMPORTANT of tips for new runners. Don’t pull out the old pair in your closet from 5 years ago or think this is the perfect excuse to get some new kicks at the mall. Going to a running store (not a sporting good retailer chain) to get fitted for the right kind of running shoe is your best bet.
Running stores typically have you run on a treadmill to look at your foot type and running style. Getting advice from someone knowledgeable who understands what you need and can pick out the best shoes for your foot type and running style is invaluable. Rule of thumb is always to go up a 1/2 shoe size being your feet swell when you run. This fun fact will help you in the long run (no pun intended).
Check out local running stores in your area. Fleet Feet, JackRabbit and The Running Company are in many different locations to name just a few. The right sneakers will help you avoid starting off on the wrong foot (literally) and help you avoid any future injuries.
clothing- tips for new runners
The secret to running comfortably outdoors is to take note of the weather to better decide what to wear before you head out the door. You don’t want to over layer or under layer. Depending on where you live and the time of year, you want to dress as if it were 10-15 degrees warmer outside. This is one of the most helpful tips for new runners to remember. When you run, your body warms up rather quickly. Following this rule will help ensure you don’t over layer because putting too many layers can lead to a sweaty and uncomfortable run.
Remember you can always take layers off, but you can’t add layers on during a run. Choose breathable, moisture-wicking material. Fabrics like cotton hold on to moisture, and of course running in wet clothes is never a fun thing. Experiment with different layers and find what works best for you.
sockS- tips for new runners
Speaking of wet, do your feet a favor and opt for a good pair of moisture wicking socks too that reduce friction and sweat. You’d be surprised at how important the socks on your feet are in addition to the sneakers you’re putting on over them. Feetures and Balega are great options. You will definitely notice a difference in your stride when you pay attention to the socks you are wearing.
The Right Gear- Tips for New Runners
arm band/running belt
You most likely will be using your phone during your run. Having your phone on you is great for safety reasons, to track your run, or to listen to music, but having to hold it your whole run isn’t fun. Depending on the size of your phone (being phones keep getting bigger and bigger) you can use an arm band or a running belt to hold it. Light and less bulky ones that don’t bounce when you run are a good option. Many runners rave over the popular Flip Belt. I wasn’t a huge fan of it. But see if it works for you! I found the E Tronic Edge Waist Packs: Unisex Running Belt That Fit All Waist Sizes & All Phone Models and I love it. Its adjustable, lightweight, lays flat, but doesn’t ride up on me. I’ve worn it for long distance races and training runs and it didn’t bother me one bit. Test out different options and see what works for you. You may be like the runners that hate to run with anything on them. If you are, more power to you. Your wallet will also thank you.
headphones
Headphones are a necessity during a run for you to hear music, podcast or ebook. These earbuds are a great option if you are looking for something with good sound and battery life that are an affordable option. They are anti-sweat and noise cancelling. You do want to be careful though if you are running on busy streets. You may want to nix the headphones for a bit so you can hear for noise and cars around you or do what I do and just take one bud out. Don’t worry, you get used to it. If you find yourself listening to music a lot during a run or workout, and want to splurge on high quality earbuds, I would definitely suggest the AirPods or AirPods Pros. I love my new air pod pros and although they do come with a hefty price tag, I wear them a lot, so I feel it’s worth it! At least that’s what I tell myself! The sound quality is great, the rechargeable case is super convenient and you can adjust to hear outside noise if you choose which I think is an awesome feature. I also picked up this cute Kate Spade Ombre Glitter AirPods Pro Case to protect if incase I drop them.
GPS watch
Tracking your run will give you a good idea on how far you have come and how far you want to go. Sometimes by visually seeing you how far you have run gives you a good push to finish that mile or to keep on going. Some good options would be the Garmin Forerunner 235 Running Watch, an Apple Watch or any other GPS running watch.
water bottle
Remember to stay hydrated throughout your run. Runners World recommends you drink 8-16 ounces of water one to two hours before a run. Dehydration will stop you dead in your tracks. For longer runs as you advance, try using a portable water bottle you can strap onto your waist or a handheld one.
Other Essentials- Tips for New Runners
music
Now that you’re all set and ready to hit the streets, you need to get motivated and stay motivated! And there is nothing better than hearing the right song come on at the right moment right when you need it the most. Making a running playlist can make all the difference between a “so-so run” and an “awesome run” that left you with a runner’s high. (Yes, that actually is a real thing.) Choosing “feel good” upbeat songs will keep you going and make you WANT to continue to run. Fast beat songs will even help you pick up the pace without you even realizing it.
Create multiple playlists on your phone depending on different moods (Motivational, Angry, Happy & Upbeat, Revenge, Depressed, Peaceful). Every time you run you will be in a different mood. Sometimes you just want to stick in that mood or sometimes you want to get out of that mood. Different music will help you do that. Furthermore, you can even duplicate certain songs purposely in a playlist to hear them on repeat without any interruptions. Check out our post on The Best Running Playlist for examples of songs to use.
sTRETCHING
To reduce any type of injuries, always remember to stretch! Before and after each run, remember to stretch. This is one of the most important tips for new runners. If you find yourself getting sore after a few days and stretching isn’t cutting it, I recommend getting a foam roller or a rolling stick. Either one are great to have on hand to really loosen up sore, tired muscles. Once you get some miles under your belt and you continue to push yourself, these tools will become your best friend. Don’t over do it and always, always, listen to your body. If you need to stop or rest a few days that is okay. Pushing yourself will just cause more harm than good.
run/walk plan
Now that you’ve learned a bit on the do’s and don’ts of running, here is an easy plan for you to follow to start you off and keep you in check. This way you’re not worrying or questioning if what you are doing each day or each week is too little or too much and will give you a good foundation to work off of at your own pace.
Depending on your fitness level, you want to start off week 1 with 20-30 minutes total of the Run/Walk sequence, which is repeating each sequence 4x’s. Every week after, each sequence will give you an additional 5 minutes you will be working out with your RUN segments increasing in duration.
I hope these tips for new runners helps give you the confidence you need to begin your running journey! Running can show you so much more than just a form of exercise and I hope it does for you, too!
Here’s to many happy miles ahead!
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