Interested in becoming a runner? If so, you have come to the right place.
Most people experience a learning curve when it comes to running. Some become frustrated and give up before they get past it, missing out on a life-changing experience.
Others persevere through the hard part starting out and fall completely in love with running.
Most of the time, I think those who give up do so because they didn’t have the guidance and motivation they needed for the challenges they faced those first few weeks of getting into the swing of things.
I promise, once you get over that hump and end up running your first 5K, you’ll feel so elated and proud of yourself that you’ll sign right up for another race right away.
Aside from crushing new life goals and exercising, running has a list of health benefits, such as improving heart health, developing muscle mass, better mental health and overall health, and reducing the risk of all-cause mortality.
So, get ready to lace up those running shoes because with our beginner’s guide, you’ll be heading out the door for your very first workout. Let’s start to run, today!
What Are The Most Common Obstacles For A Beginner Runner, And How Can You Overcome Them?
When I mentioned the “learning curve” at the beginning of this article, I was referring to specific obstacles that beginner runners must face and overcome throughout their running program.
Here are the main challenges you’ll encounter during your introduction to running:
#1: You Lack Motivation
Whether it’s an early morning or a tired afternoon after work, you’ll often find you lack running motivation and find it hard to get out the door. Plenty of things can get in the way, and putting your run on the back burner is easy.
Solution: Remember the great feeling you had the last time you ran. Think of that sense of accomplishment, the fresh air, the beautiful scenery, and use that to motivate yourself when your will is down.
For extra motivation, find a running buddy. Not only will it make you feel more committed, but you can also have great conversations while getting your training in.
If you prefer to run alone, create playlists or listen to interesting podcasts. This is time for you, so find something you enjoy to motivate you to get out there and get your runs in.
Related Article – Running Motivation: 11 Ways To Regain Your Running Mojo
#2: You Don’t Have Clear Running Goals
Heading out the door and running for as long as possible without any direction or planning can get old quickly.
Setting up clear, attainable goals that motivate you to get your running workouts in is important. Whether running your first 5K, trying out longer distances, or just sticking to a plan to improve your cardiovascular health, set a plan in motion.
Solution: Download a training plan that will guide you on how long and how far you should run each day of the week.
Start simple. Aim to run three non-consecutive days a week. See if you can run 2 miles every training day and build your weekly mileage from there. At first, you will most likely follow a run-walk plan and need to take walk breaks, and that’s okay!
#3: You Can’t Find Time to Run
This obstacle often directly ties to a lack of motivation.
However, it can be difficult for those with busy careers, small children, or numerous hobbies to find a schedule and stick to it.
Solution: Plan your running routine around your current schedule.
Find the most convenient time of day when you will have the chance to run, and schedule your workouts then. You need to make it easy for you to follow through, so set up a training program schedule that works for you.
It will be first thing in the morning for some, so nothing can get in your way. Others may need to take advantage of a lunch break for their workouts, and some may love to wind down with their runs after they finish their workday and need to blow off some steam.
Related article: 10 Dynamite Ways To Find Time For Run Training
#4: You Don’t Have The Right Running Gear
You’re probably one of two kinds of people:
1. You race to the nearest Adidas outlet and buy out the store
2. Your grandpa’s old pair of sneakers and a cotton t-shirt will do the trick
Solution: Neither one is necessary for a beginner runner. Finding the right balance can make all the difference.
The number one thing to buy is a pair of good sneakers. A good next step is to avoid cotton clothing and replace your shorts, shorts, and sports bras with moisture-wicking fabric like spandex or nylon.
You may also want to consider a watch that can track your workouts and heart rate. Looking at your data to see your improvement can be a great motivator.
The best way to choose your additional gear is to just get started.
As you get into running, you’ll think of things you need along the way (for example, a better pair of earbuds, a hands-free device for your phone, a belt for nutrition supplies, a water bottle, and so on).
However, to get going, those running shoes will do the trick.
Related Article: How To Choose Running Shoes
#5: You Don’t Know How to Train Properly
Should you run every day? How intense should your sessions be? Should you include cross-training and strength training in your training plan?
Solution: Following a training plan will eliminate the guesswork about what you need to do daily to improve. We have an entire database of training plans from Couch to 5Ks to half marathons and marathons written by expert running coaches.
Browse to see which is appropriate for your fitness level and running goals.
When you begin running, it’s easy to get carried away and burn out quickly. Just like anything else in life, running is best if you approach it in a sustainable way.
This means you should start slow, follow a plan, and make gradual improvements.
Be aware that new runners might experience a case of runner’s itch and want to try long-distance runs right away! But it’s best to hold back to keep your risk of injury or mental burnout low. Take your time and enjoy the journey.
#6: You Get Tired Too Fast
When beginning any new sport, there is an adaptation period your body needs to go through. It can get frustrating at first as you may feel you begin to jog and immediately get out of breath.
Solution: Set realistic goals for yourself that are possible to achieve while still stretching you and making you improve. Starting out with a beginner 5K plan should involve walking intervals and running intervals.
In addition, focus on your achievements rather than your weaknesses. Following a training plan will help you improve quickly.
#7: You Can’t Stand Your Sore Muscles
We’ve all been there. After an over-vigorous training session (especially in the beginning), waking up to that painful sensation is not fun.
But remember that a case of DOMS, delayed-onset muscle soreness, is pretty common and shouldn’t be a cause for concern as your body is adapting. Of course, if you feel pain, it’s always better to stop and get it checked out by a professional.
Solution: Proper stretching and recovery is an essential part of running. Without it, injuries happen, motivation is lost, and training gets delayed. Be sure you are taking rest days for your body to fully recover for its next workout.
Warm up with dynamic stretches before your runs to improve your range of motion and get those muscles warmed and ready to go.
What Is The Best Way For A Beginner To Start Running?
Now that you’ve found a few obstacles you identified with, it’s time to learn how to knock them out of the park.
We’ve gathered tips and advice from five running coaches, multiple marathon finishers, and fitness educators to give you everything you need to start running today.
#1: Get Fitted For A Good Pair Of Running Shoes
“Get fitted for a pair of shoes at your local running store!
It is a fun process and gives you the opportunity to ask all the questions you have to the staff, which is usually comprised of experienced runners.
They’ll analyze your gait and bring out shoes specific to your running style. Having the right shoe elevates the whole running experience and also motivates you to get out there!”
Jenny Bradley, Assistant Manager at A Snail’s Pace Run Shop and 10 x marathon finisher.
Related Guide: How To Choose Running Shoes
#2: Make A Schedule And Start Out Slow
“Make a schedule. When you first start, it’s beneficial to set aside 30 minutes three days a week to run. Stick to the days you set aside and don’t let anything distract you.
Start slow. Running is hard and if you’re just starting out, you’re probably not going to stick to it if it’s awful the first week. Try going for a brisk walk for 30 minutes and when you feel comfortable, add a jog for a few minutes. The goal is to keep moving and get your body used to it.
Running can be a long and difficult process so it’s important to stay motivated. Find a running partner, register for a beginner 5K, or download a 5K training plan. Whatever you have to do to keep going. It gets easier but you have to commit to getting there.”
Jeff Parke, Owner of Top Fitness Magazine, expert in fitness, nutrition, weight loss, and motivation.
#3: Find Ways To Make Running More Fun For You
Tips provided by Natalie Cocconi, avid runner and fitness trainer at Running Outfitters.
- If you are not used to physical exercise, you should start exercising every other day.
- Keep the workout length at around 30 minutes.
- Find a workout location that you like.
- Exercise with a friend or join some adventures to make it more fun.
- Set some targets to achieve. For example, you can run three times a week for five kilometers in your first week. Focus on proper running form and running technique to stay injury-free.
#4: Set Limits And Don’t Compare Yourself To Others
“What works for you may not for the other party. Since we all have different health systems, some may be better performers than others with the same training and exercise over a given time.
When I was coaching a group of sixteen junior trainees in 2018, for example, some of them quit the training after two months after realizing their counterparts were doing much better and could run faster than them even with the same training.
If you think exercising with others doesn’t work for you, do it alone provided you are doing the right thing. So do what works for you and never let peer pressure come into domination.”
Jenna, Co-founder of Putterball and fitness coach.
#5: Develop A Healthy Relationship With Running
“If you’re running for the right reasons, ones that you get to choose, and you have ideas what success looks like, ones that you define, then the process—the strenuous workouts, the tough races, the personal bests—can all be incredibly fulfilling and help you become good at running and enjoy doing it.
Do all of the little things: Eat healthy and focus on hydration by drinking a lot of water.
Get plenty of sleep.
Warm up and cool down before and after workouts.
Develop a stretch routine and relax those quads, calves, glutes, and hamstrings.
Consider incorporating bodyweight strength work like planks and pull-ups into your routine. These extra activities can help you avoid injury and run long into your life.
Lastly, and maybe most importantly, find balance with running. Having a healthy relationship with running can be a difficult task to master and it’s different for everyone.
Running should be invigorating: not that it won’t tire you out, because it will. But running has the potential to bolster other aspects of your life, as long as you allow it to.
Running can be as complex or as simple as you need in order to seek enjoyment and cultivate both physical health and mental wellbeing.”
Jack Bolas, Professional Running Coach at Tagalong and USATF Registered Coach.
Now It’s Time To Try It All Out.
With all these tips on how to get into running, you have no choice but to start to run. Download your free running plan, customize it to fit your schedule, and then head for the nearest park.
Enjoy your run!
