Top 11 Tips for Beginner Runners

Beginner Runners

When many people think about exercising, one of the first things that they think of is running. Needless to say, running is a great way to work out. However, running is more than just lacing up your shoes and walking out the door. If you want to get the most out of your running, avoid getting hurt, and have a lot of fun while doing it, check out the top 11 tips for beginner runners that will make your experience the best it can be.

Benefits of Running

If you are not into running, you may wonder why should you even run?Needless to say, when I was younger, I didn’t like running that much. If I saw someone running, I would always make the joke, “why are they running? They should stop and face their problems.”

However, as an exercise, running has many benefits including:^[1]verywellfit – How to Start Running: The Absolute Beginners’ Guide

• Low barrier to entry
• Extremely effective form of aerobic exercise
• Great stress reliever
• It is both a great solo and group exercise
• Endorphins from running help you experience the “runner’s high”
• Greater lung capacity
• Increase metabolism
• Lower cholesterol levels
• More energy
• Decrease in risk of osteoporosis

Make sure to choose the right surface

One of the biggest questions that beginner runners have is what type of surface should they be running on?

Like most things in life, there is not one answer. Rather, it is a mix and really depends on what you are looking for out of your running workout.

The common running surfaces include:^[2]Runtastic – START RUNNING >> 8 EXTREMELY USEFUL RUNNING TIPS FOR BEGINNERS

• Pavement – this is great for running fast. In addition, because the ground is flat, you have very little chance of rolling your ankles. However, the biggest downside is that since the ground is hard, it is quite hard on your joints.
• Trails – this type of ground is great to run on due to the cushioning which is easier on your joints. However, since the trails are less even, you run a greater risk of hurting yourself due to rolling your ankles.
• Sand – this surface is great to help build up your running strength due to the fact that you have to focus on lifting your feet much more than on other surfaces. However, at the same time, if you run too much on the sand, you risk on overtraining your calves.
• The Track – this surface is great as it provides a lot of spring to your step. However, at the same time you tend to stress your Achilles tendon much more.
• The Treadmill – this machine provides both great cushioning for your joints as well as a solid all year training option. The main drawback is that since the surface is moving beneath you, your running form is not the same as running on firm surfaces.

Don’t only run

One of the biggest mistakes many beginner runners make when starting is to only run.

Not only will you feel sore, but you will grow to hate running all the time.^[3]Greatist – 25 Runners Share the Biggest Mistakes They Made as Beginners

In the long run, this is not a good strategy for both improving your running and enjoying it.

Rather, when running, it is important to incorporate a proper overall training plan that includes cross training such as lifting weights or playing other sports.

If you need a few ideas of what you can do in order to make yourself a better overall runner, check out the following articles:

• 10 Stretches to Open Up Your Hips
• 14 Best Stretches and Exercises to Strengthen Your Feet and Ankles for Running
• Strength Training Plan for Runners to Help Make You Faster and Stronger

Make sure you have the right equipment

Wait, what? I thought you said that running as an exercise for beginner runners is great because it requires minimal amounts of equipment.

I don’t have the money to invest in thousands of dollars of equipment to work out.

That is still true.

Running doesn’t require you to buy a whole bunch of equipment in order to do it properly. However, that doesn’t mean that you shouldn’t be investing in the proper running equipment.

A few things to consider when getting the proper running equipment include:

Get the right running shoes

Needless to say, when you are running, you will be spending a lot of time pounding away on your feet. If you don’t have shoes with the proper support, not only will it make it harder to run, it will also break down your body quicker and not let you recover as fast.

However, this doesn’t mean you have to go out and buy the most expensive shoes out there.

Rather, we recommend that you go to your local running store and get a professional consultation so that they can fit you for the proper running shoe, whether that be anything from a neutral shoe to a stability shoe.

If you still can’t decide, a few good choices include:

• HOKA ONE ONE Men’s Bondi 6 Running Shoe
• Nike Men’s Air Zoom Pegasus 35 Running Shoes
• ASICS Men’s Gel-Kayano 26 Running Shoes

For the women, make sure to get a good sports bra

Getting a properly fitted and well sporting sports bra not only makes running feel better, it is vital for your breast health.

A few good ones include: ^[4]Women’s Health – Running for Beginners: 14 Tips to Help You Build Up To Your Runs

• Zensah Seamless Sports Bra
• Champion Women’s Spot Comfort Full-Support Sport Bra
• Nike Women’s Victory Compression Sports Bra

Starting out slowly

One of the biggest mistakes beginner runners make is going too fast and hard too quickly.

Rather, to make the running experience more enjoyable and reduce the risk of injury, make sure that you slowly ease yourself into your running workout.

This means that even before you run, you should focus on warming up for at least 5 minutes. This can be as simple as climbing stairs, side steps, knee lifts, walking in place, or even quick walking!

Once you get going, make sure that you gradually build into your runs.

Don’t expect to run a marathon on your first day! Also, don’t push yourself beyond your limits in every workout. If you are completely spent after every run, you aren’t doing it right.

Rather, run at a comfortable and relaxed pace.

That means, if you are starting to feel too tired, don’t feel ashamed to walk for a bit in the middle of your run.^[5]NHS – Running tips for beginners

Follow a running plan

Just stepping out the door and running will probably not be effective if you want to improve as a beginner runner.

Rather, it is important to follow a structured running plan that includes proper rest days as well as cross training.

Fortunately, there a many beginner running plans online that can get your off the couch to running and finishing your first 5k race.^[6]Active – 10 Tips for Beginning Runners

If you don’t know where to begin, don’t worry. We can help. Check out the following beginner running plans that can get you ready for your race!

• 12-Week 5K Training Plan for Beginners
• The 12-Week 10K Training Plan for Beginners
• 12-Week Half-Marathon Training Schedule for Beginners
• 20-Week Marathon Training Plan for Beginners

Choose your running playlist or just listen to nature

Running should be fun.

For some people that means running in nature and listening to its sounds as well as the sounds of your breath and feet hitting the ground.

However, for others, that means listening to music.

In fact, a great playlist will not only make your running more enjoyable, it will actually help you runner better!^[7]The New York Times – How to Start Running

For some examples of great running playlists, check out The Ultimate Running Playlist.

Consider joining a running club

Admittedly, running can be quite a lonely sport.

Some people love this aspect of running, as it allows you time to be alone with only your breathing and thoughts. In other words, it can be a great form of self-meditation.

However, even elite runners experience times where they aren’t motivated to go out on a run.

One of the best ways to combat this is by joining a local running club.^[8]Self – 4 Super Helpful Tips for Anyone Who’s Just Starting to Run

Not only is it a great way to make a group of like-minded friends, it also is a great way to stay motivated. You don’t want to be the one that misses a workout that everyone else made!

Make sure to eat clean!

One of the biggest mistakes that many beginner runners make when starting running is thinking that now that they are running all the time, they can eat anything!

While you might be running enough to burn off all of those extra calories that you are consuming, that doesn’t mean you should be filling those calories with junk food!

In fact, the type of food you eat has one of the biggest impacts on how well you will run. You need to make sure to fill up your body with healthy choices so that you have both enough energy for your next run as well as the proper nutrients to repair your muscles after your workout.^[9]Lucy Wyndham-Read – Top tips for beginners to running

Keep a training log

As a beginner runner, you might think that stepping out the door and running around your block a few times is enough.

While it is better than nothing, one of the best things to do not only as a beginner runner, but at any stage in your running career, is log your training.^[10]Runner’s World – 11 Tips for Newbie Runners

This can mean logging how far you ran, where you ran, how fast you ran, how you felt on your run, as well as anything else you think might be important.

In conclusion, with this information, you can go back and track your running progress more efficiently and identify things that you need to fix as well as what you did right.

Make sure to breath properly

As a runner of any level, it is important that you learn how to breath properly when running.

Doing so, will not only help you run farther and faster in the long run, it will also help you avoid cramps and painful side stitches.

The easiest way to know if you are breathing properly when running is by the “talking test”. This means that when you are running, you should be going at a comfortable enough pace that you can hold a conversation.

In addition, focus on breathing through your nose and out through your mouth.^[11]verywellfit – How to Start Running

Focus on good form

One of the biggest problems that many beginner runners have is improper running form. Many think that running is running; however, if you want to both run fast and not get hurt in the process, it is important to learn and practice proper running form.

A few pointers to think about include:^[12]What’s Up Fagans? – 9 BEGINNER RUNNING TIPS FROM SOMEONE WHO ALSO HATES RUNNING

• Keep your head up
• Look straight ahead
• Keep your shoulders back
• Keep your arms tucked in

If you would like to learn more, make sure to check out How to Improve Your Running Form for Beginners.

Parting Words

Running is a great form of exercise for all levels. However, as a beginner runner, it is important that you pay attention to the things in this article in order to get the most out of your running experience!

Good Luck!