So you’ve decided to start running.
Congratulations!
You may have a few fears and anxieties, but this new venture should also bring you joy and excitement. And as for your uncertainties? Never fear. We’ve put together a beginner’s guide for new runners to apply to your running program and get on track for success.
Here are 21 things you need to know before you start running to help you dive into the sport properly and safely.
How Do I Start Running?
#1: You Can Do This
One of the most important things a beginner runner like yourself must know is that you can become a runner. Truly, anyone can become a runner. That is one of the most beautiful aspects of the sport.
Running is accessible and, with a proper training plan that includes gradual increments in distance and intensity, an attainable goal.
#2: You Need Proper Shoes
There is little gear needed to start out, but runners need a good pair of running shoes.
Today there are a wide variety of brands and models of running shoes, from minimalist shoes to shoes with a lot of cushioning.
Check out your local running store so experts can help you choose with running shoes are right for you. The rule of thumb is that they must feel comfortable the first time you try them on.
Check out our detailed article on how to choose running shoes for some helpful tips.
#3: You Need To Ease Into It
While it may be tempting to test your endurance by running just as far as you can without keeling over, we don’t recommend doing that.
It’s best to ease into your running journey.
Beginner runners should start with run-walk intervals and gradually increase the running time and decrease the walk intervals until they run consistently for an entire 5K.
You can begin with just one minute of running and 3 minutes of walking and work up from there. We have a great Couch to 5K training plan to get you started today.
#4: Running Buddies Are The Best Buddies
A great way to motivate yourself and find even more enjoyment in the sport is by joining a local running club.
The friends you make while running really are the greatest. You’re creating memories while getting fit and enjoying time outdoors – it’s tough to beat that.
Some clubs are even equipped with a running coach to guide the group to their next goal with running plans, help with running technique, and other important tips.
#5: Buying Running Gear Is Addictive
Forewarning: once you start running multiple times a week, you’ll want to buy all the gear.
Buying brand-new running gear, from rain jackets to GPS watches to water bottle belts and tights, can be addictive.
While it doesn’t hurt to invest in nice, new things for your new routine, it’s also unnecessary. Be sure to have the basics, such as your running shoes, a couple of comfortable running outfits, and specialty socks.
A GPS watch that measures heart rate can also help a lot, but you can also use running apps on your phone, such as Strava, if you aren’t ready for that investment quite yet.
#6: There Will Be Hard Days
Your body is becoming a runner, so there are bound to be tough days. Maybe you dream to run faster or want to start upping your mileage.
Whatever it is, there will certainly be days you don’t feel like lacing up. However, if your body is healthy, you will thank yourself for making an effort to get out there.
#7: Walking Is Okay
Alternating between walking and running is a great way to start.
Using a walk/run method can help your body adjust to the physical demands of running.
In fact, many runners do this and see positive results. If you have past joint injuries, consider speaking with your doctor before running and ask if a walk/run method would work for you.
#8: Rest
Rest days are a very important piece of running.
Your body is working hard to build muscle, endurance, and intensity. It needs a rest day to recover. Skipping it puts you at a higher risk for injury or burnout.
The best way to take a rest day is to truly rest!
#9: Add Strength Training
Did you know that resistance training will increase your leg strength and enhance your endurance?
According to the Journal of Strength and Conditioning Research, three days of resistance training a week will benefit running.1The Journal of Strength & Conditioning Research. (2019). Lww.com. https://journals.lww.com/nsca-jscr/pages/default.aspx
This could be done with free weights, machines, or in a fitness class.
Add exercises such as squats, lunges, hamstring curls, step-ups, planks, glute bridges, push-ups and assisted pull-ups to start.
#10: Everyone Is Prone To Injury
Overworking your body or running with incorrect shoes can lead to injury.
Unfortunately, none of us are superheroes and need to be aware of the risks out there. The good news is that our bodies are resilient, and we can come back stronger from them.
Listen to your body, and you’ll have a better shot at fighting off injury.
#11: Races Are The Best Part Of Being a Runner
Racing is easily the most fun part of running! Although it may sound intimidating at first, you’ll learn to love the excitement and hype around race day.
Whether you’re running a 5K or half marathon, there will be a high.
Additionally, signing up for a race is a great motivator as you start running because it puts an exciting goal in place for you.
#12: Treadmills Are a Great Option For Bad Weather
Often referred to as the ‘dreadmill,’ the treadmill isn’t always the most exciting way to get a run in.
However, it is an extremely practical piece of equipment for when running outside isn’t an option.
#13: Although, You Can Run In (Almost) All Types of Weather
If you’re up for it, you can run in rain, snow, heat, and wind. Though it is not for the faint of heart!
If you do choose to run in extreme weather, be sure you have the proper gear to keep your body temperature safe.
#14: Don’t Skip The Warm Up And Cool Down
A common mistake many runners make is skipping the “extras.”
When you skip warming up and stretching, you are making a big mistake that can lead to injury and muscle fatigue.
Warm up before each run with an easy jog and some dynamic stretches. After each run, cool down with some light jogging or walking followed by static stretches.
#15: A Strong Core Is Key To Proper Running Form
Training your core will help with balance and stability, which will positively impact your running form.
Add a few minutes of core work a couple of days a week. You can add this to your strength training or cross-training sessions.
You’ll notice a difference in your running posture as your core strengthens.
#16: Educate Yourself on Hydration and Nutrition as You Increase the Miles
If you are going on a run longer than an hour you need water and carbohydrates to replenish your lost nutrients. There are many different ways to fuel, whether you reach for a sports drink or a gel.
Choose what works best for you and your body. The only way to know is to try out different products in your longer-distance runs.
#17: Stick With It
You may not fall in love with running immediately. It can be a tough fitness routine to get into, but if you stick with it, you’ll see many benefits.
Not only will your body change as you get fitter and faster, but your mental health will likely improve as well.
#18: The Runner’s High Is Real
“Psychologically, runners may experience euphoria, a feeling of being invincible, a reduced state of discomfort or pain, and even a loss in sense of time while running,” says Jesse Pittsley, PhD, president of the American Society for Exercise Physiologists.
So the runner’s high is real and sounds like something worth chasing!
#19: Mix Up Your Run Types
Once you get into a solid running routine, consider changing up your types of runs.
For example, one day do a longer run, the next day a shorter run at a faster pace and the following day sprint intervals around a track. This will help you stay interested and excited about your running.
#20: Runners Are Mentally Tough
Ask any elite runner, and they’ll tell you the same: Running is both a physical and mental game.
There will be days when you don’t want to go on a run or when you mentally can’t get into it. Deena Kastor’s book Let Your Mind Run is a great resource for learning more about the mental aspect and training your brain.
#21: Did We Mention Rest?
A day of rest cannot be stressed enough! There is no shame in taking a day off and actually is highly encouraged.
Your body will thank you.
Ready to get started? Take on our Couch to 5K program and choose your first race, today!
