Running for Beginner’s: 10 Tips to Get Started
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Running may seem simple and long-time runners make it look easy, but there’s a lot to learn if you want to progress safely, avoid injury, and enjoy the process.
Regardless of your starting point, you CAN be a runner! Whether you've never done it before or are getting back into running after a long break, you have every right to call yourself a "runner". And once you choose to believe you are, you'll be more likely to take action and start hitting the road (or the treadmill).
Here are 10 tips to help you get started:
1. Start by saying "I am a runner”
Anything you say after "I am" is powerful. It's a way for you to say "this is who I'm choosing to be". If you choose to be a runner, you will do what runners do - run! Then once you start running, you really will be a runner. Your pace, distance, or the number of races you've run is irrelevant. Keep in mind this only works if you actually start running (even if it’s for 15-30 seconds, followed by a walk break). Give yourself a reason to believe what you’re saying, then continue to prove it to yourself over and over. The more you take action, the more that belief will set in.
2. Get the right gear
Clothing is important (loose-fitting and moisture-wicking; no cotton), but getting a good pair of shoes should be your top priority. Look for a running store near you that can fit you with the right pair of shoes, such as Fleet Feet or Road Runner Sports. Running shoes will typically hold up for 300-400 miles, so you’ll want to replace yours if it’s been a while.
Other gear you might want or need include:
a water bottle you can carry to stay hydrated
lights or reflective gear for running in the dark (early mornings or evenings). I wear the Noxgear Tracer2 so I can be visible to others and vehicles on the road, plus a headlamp so I can see where I’m going.
a running belt or pants/shorts with a small pocket to carry necessities, such as your driver's license and house/car key.
3. Choose a time and place (when and where will you run?)
Deciding this NOW and creating a plan will keep you from backing out when the time comes to get out the door. I can’t tell you how many times I wasted valuable time figuring out a route or a backup plan for bad weather when I could’ve already been out the door!
What time of day might be best for you to get your runs in? Take a look at your schedule and other life priorities (work, family, etc.) to see where running can fit in. If you have to, move things around to create space and time for your run. If you have a partner/spouse, ask for their support and discuss your schedule together.
The time of day you choose to run is also important to know, as it will affect where you choose to run. If running in the dark, you'll want to find a safe, well-lit area and/or find a running group to run with so you're not alone. Parks and running trails are typically well-frequented once the sun is up, or the treadmill at the gym is a great option, too (the treadmill is always my best backup plan!).
4. Don’t skip warm-ups and cool-downs
Schedule in about 5 minutes to warm up before your run, then another 5 minutes to cool down after. If it’s really cold, you'll want to get an even longer warm-up in before taking off on your run, especially if you're doing any type of speed work or interval training.
A solid warm-up will increase your heart rate slowly, which gets blood & oxygen flowing to your muscles, preparing them for what's ahead. It also prepares your mind and neuromuscular connections to be ready for what's coming! It may consist of a few minutes of light jogging/walking, marches, high knees, butt kickers, leg swings, and monster walks.
A cool-down will slowly bring your heart rate back down to normal levels. Not taking time to cool down, especially after a hard, intense activity, can lead to dizziness, lightheadedness, and even fainting in some cases. This can look like a slow jog, walking, and stretching once you've cooled down.
5. Follow a plan
Having a good, solid plan will keep you on track and take the guesswork out of your daily workouts. Seek out a training plan that fits your goals, whether that's to run your first 5K, a half marathon, PR your favorite distance, or build a strong base. A smart, strategic plan will help you progress appropriately so you can build endurance and strength while avoiding injury or burnout.
I created Emerge5K, a Free Beginner's 5K Plan, for those just getting started. It’s 8 weeks long, incorporates walk/run intervals, and will safely get you across the finish line!
If you’re looking for a more customized plan to meet your needs, take a look at Emerge Levels 1, 2, or 3. If you’re unsure which direction to go, I'd be happy to help you choose which option is right for you - just reach out and ask!
6. Stay hydrated and fuel your body
You'll want to keep your body hydrated and fueled in order to meet the demands you're placing on it.
For hydration, you've likely heard to aim for 64 ounces of water per day or half your body weight in ounces. Those are good starting points but will vary depending on the temperature, your activity level, and more. I prefer to use the color test - take a look at your urine when you use the restroom. It should be light yellow (like lemonade), not clear (too hydrated) or dark yellow/brown (not hydrated).
You NEED fuel for your body to perform well and recover, so be sure to eating plenty of foods that are high in protein, carbohydrates (rice, whole grain breads and pastas, oatmeal), healthy fats, and fruits/vegetables!
7. Pace yourself
When you first get started, running should feel challenging and uncomfortable. But you shouldn't necessarily feel like you're dying the whole time on every run!
SLOW DOWN and run at an easy pace. A good way to gauge "easy" is you shouldn't quite be able to sing a song but you should be able to have a conversation with a friend (as in 2-3 sentences without having to gasp for air). It's totally okay to take short walk breaks until you gain enough endurance to run longer intervals.
Over time you'll get stronger and can incorporate intervals to get faster. But for now, work on building your aerobic endurance. You have nothing to prove to anyone, and before long you’ll surprise yourself with how far you’ve come!
8. Move your feet
I mean, duh. You're running. Why would you not move your feet?!
What I mean by this is...move your feet quickly. Cadence, cadence, cadence!
Cadence is the number of steps you take per minute, and the average "gold standard" for runners is around 180 steps per minute. That doesn't mean 180 is optimal for all runners, and it will vary based on your stride length and speed. If you have a watch or app to track your cadence, take a peek at it and see where you're normally at. Then, slowly aim to increase your cadence by about 5 steps per minute and see how that goes. Over time, you can continue to increase that number!
If you need a quick and easy way to keep your cadence steady, run to a metronome set to 90/180bpm or create a playlist of songs at 180 bpm.
9. Don’t forget about strength training
You're already making a big change by adding running into your routine, but if you can add in a minimum of 20 minutes of strength training 2x per week, your body will thank you later!
Strength training is the BEST way to reduce your risk of injury, build power and strength to make running feel easier, and support proper running form. To give you some ideas of what you can do, try:
Bodyweight Squats,
Squat Jumps
Bulgarian Split Squats
Forward Lunges
Single-Leg Stand-Up's
Deadlifts
Single-leg Deadlifts
Lat Pulldowns
Rows
Push-ups
Pull-ups
Planks
Side Planks
Romanian Twists
Doing these with simply your body weight is a great starting point. Over time, you can add free weights to increase the load and create a stimulus for improved strength.
10. Have FUN!
Running is hard and challenging, but it's so important to remember to have fun with it! Yes, you’re a runner, but you’re also more than that. You likely have other hobbies, interests, and responsibilities.
If you're not having fun, ask yourself why that might be then consider making one or more of these changes:
Change it up. Take a day or two off, maybe even a week, or add in a different type of cross-training (swim, bike, elliptical, hike, etc.)
Make it social by running with a group or a friend 1 to 2 times a week!
Focus on the movement, fresh air, and nature instead of your pace, time, or distance.
Sign up for a race if you haven't already - it might just be the motivation you need!
Runners find joy in running for SO many different reasons...it's up to you to find the joy in it for yourself!
Allow yourself to try new things, explore, push yourself with a new challenge, or take a step back if you need to.
Were these helpful? Feel free to send me a message at emergeruncoaching@gmail.com with any questions you still have.
Don’t forget to download your FREE Beginner’s 5K Plan HERE or take a look at our 100% customized programs!
