Running is not the easiest sport or pastime to take up, but this article full of beginner running tips will help!
10 years ago I started running and I was probably in the same situation as where you are now. I kept asking myself questions like:
– How far should I run?
– How fast should I run?
– What clothes should I wear?
And many, many more questions were on my mind.
Over the years I read dozens of articles and books about running.
In the following 70 running tips for beginners I would like to share my experience with you. Not only beginners, but also intermediate runners will benefit from reading and applying these tips.
Beginner Running Tips – Getting Started
1. It is easier to start running if you surround yourself with runners.
2. Invest in a good pair of running shoes. Even if you are only doing walk/jog intervals to get used to running, you will need a good pair of shoes to support your feet and avoid injury.
3. Invest in clothing that wicks away moisture.
4. Create a schedule for your running that works well with other obligations in your life. Be flexible and change as needed.
5. Do not be discouraged if you struggle at first. Running is not easy.
6. Cut yourself some slack. Not every run will be groundbreaking.
Beginner Running Tips – What to Wear
7. Stores will put running clothing on the clearance rack toward the end of each season.
8. Layering is essential. Wear spandex shorts under running shorts or pants to avoid chafing. Wear light shirts underneath heavier shirts or jackets so you can take off a layer if needed.
9. Running socks are not the same as other socks. To avoid blisters, invest in good socks made for runners.
10. If you are a woman, make sure your bra is designed for running. You need all the support you can get.
11. Always double knot your shoes so they don’t trip you.
12. Take the time to get a real fitting for running shoes designed for your gait.
Beginner Running Tips – What, When, and How to Eat
13. You must drink water throughout the day. You cannot stay hydrated by only drinking during a run.
14. If you run for longer distances, you will need to replenish electrolytes while you hydrate. Pick up a good sports drink and water it down.
15. Longer runs require nourishment. Bring a healthy snack for every hour you are out on the run.
16. Eat something within an hour of your runs to help your body recover.
17. Eat for nourishment, rather than taste. The healthier your food selections, the more energy you will have. The more energy you have, the easier your runs will be to complete. You need a healthy runners diet.
18. Avoid foods that may not sit well on your stomach or that are new to you within a couple days of a run. You don’t want stomach cramping while you are out.
19. Powdered sports drinks are more affordable.
Beginner Running Tips – Safe Training Tips
20. You may run with an mp3 player, but always remain alert to traffic. This includes vehicles, pedestrians, and bikers.
21. Always run facing oncoming traffic.
22. Place identification and a little cash in your shoe or another place where they will not be dropped.
23. Give yourself permission to walk as needed. Start out slow and gradually improve.
24. Do not increase distance more than 10% in a week. Pushing too hard too fast will set your body up for injury.
25. Follow a training plan designed for beginners.
26. Make your running routes convenient so you are less likely to skip runs.
27. Do not be alarmed if you get sore a day or two after a run.
28. Nothing will help you improve more than simply running. The more you train, the faster you will see improvements.
29. Constantly measure your progress towards realistic running goals. This will tell you when changes need to be made to your training plan.
30. In most cases, four laps on a high school running track will equal out to one mile. Invest in a pedometer if you are not running on a track.
31. Cross train with other forms of cardiovascular exercise and strength training workouts for the whole body.
32. Shake up your routines and routes so they don’t get boring.
33. Do not worry about your running speed until you have been running for awhile.
34. Deep breathing can relieve side cramps during a run.
Beginner Running Tips – Staying Motivated
35. Register for a race before you start training for it. It is more difficult to quit if you have already registered and paid.
36. Find someone to run with at least part of the time.
37. Vary the music you listen to on runs, or go without music and enjoy the scenery.
38. Monitor weight loss goals and lost inches as well as running progress.
Beginner Running Tips – Protecting Your Body
39. Vaseline and other products will protect your skin from chafing in sensitive areas.
40. Men do well to cover nipples with band-aids to avoid tenderness.
41. Track the miles on your shoes and replace them regularly.
42. Never skip your long runs.
43. Trail running is easier on your body and great for training.
44. Give your body a rest after a very challenging run.
45. Learn the elevation to be encountered in an upcoming race and train for hills if needed.
46. Learn proper running form before starting to run.
47. If you get sore and achy, apply ice.
48. Your body will tell you when you need a rest. Listen!
49. One week every month, take it easy so your body can recover.
50. Keep your toenails trimmed short.
51. Neosporin should always be on hand for chafing relief.
52. Warm up by walking. Never stretch prior to a run.
53. Stay away from hot tubs and other sources of heat after runs.
Beginner Running Tips – Race Day
54. Treat others as you would have them treat you.
55. Do not carry items that are not needed. Travel light.
56. Start out with a short race, 5K or less.
57. You can run with cups given out at aid stations. No need to stand still for refreshment.
58. Nothing new on race day (shoes, foods, etc.).
59. Arrive early just in case you get lost or find lines.
60. Start out slow so you can make it to the end.
61. Get accurate predictions for weather prior to the race. Dress accordingly.
62. Layer clothing. Weather often changes from start to finish.
63. Find a race with a fun atmosphere.
64. Not all races allow mp3 players on the course.
65. Train for the cut off time for your race.
66. Always wear sunscreen, even if it is cold out.
67. Determine placement of aid stations and bring your own snacks if needed.
68. Join a pace team to ensure you keep to a suitable pace.
69. Keep your race t-shirt forever!
70. Use the energy from completing the first race to fuel training for the next race.
Thanks for sharing these beginner running tips with fellow runners.
And good luck on your running journey!
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