Since the running boom of the 1970s, Americans have taken to the streets. Perhaps the purest form of exercise, running promises tremendous health and mental wellness benefits. Still, despite its simplicity, running can be intimidating to a newbie.  For a quick guide on starting your own running journey, check out these simple tips.

One common beginner running mistake? Trying to do too much, too soon.

As discussed in this article from Runner’s World, novice-runners should assess their fitness levels and choose either walking, a run-walk combination, or continuous running to start.  Running newbies should aim for a pace that allows them to carry a conversation while running – without losing their breath.

For those starting with intervals, one potential strategy is to develop a ratio of 30 seconds of running for every 2 minutes of walking.

Get the Gear

It’s no secret that looking good leads to feeling good – this fashion principle carries over to the running world.  Find a local running store that has staff that are educated and know what shoe works for your body, feet, style.  This is an investment that isn’t recommended to skip!

Running pros advise that newcomers treat themselves to running gear that features favorite colors, patterns, or sports teams. With running shoes, shorts, and accessories you like, you’ll probably be a tad more likely to get out there. Check out this article on the best running shoes for 2018 for some ideas as well.

beginners guide to running

Run a Race

No matter how much you enjoy running, “sticking it with it” can be the most challenging step for a novice runner. Solo runs and empty streets can you leave you feeling lonely and unsure of your progress.

The best way to fight that lonesome feeling? Pick a race!

Even if you’re a total novice whose runs feature more walking than running, a short, community-level race like a weekend fun-run or 5k can be a great way to dip your toes into the vibrant community of runners and running enthusiasts in your area.

beginners guide to running

Training Schedule

Surprisingly, there’s more to running than just running. Strength training and conditioning just 2 days a week can go a long way toward making you a better and more efficient runner.

In fact, as shown in this NBC Health article, studies have overwhelmingly shown tangible benefits for runners who strength train. Overall, Runners reported increased endurance, flexibility, and even overall speed after integrating moderate strength training into their routines.

With a well-designed and balanced training schedule, you can learn how your body runs best – while avoiding injuries and steadily progressing. Barre is great for runners for strengthening and training, and you can find my review of barre here.

beginners guide to running

Running Education

If you want to make the most of your running, a consultation with a personal trainer can make all the difference. The staff at Custom Kinetics are passionate about helping people from all fitness-levels meet their overall wellness goals. Find a trainer in your area if you feel like you need some accountability and tips on your individualized plan.

What helped you as a new runner, what keeps you motivated as you continue your running journey, or helps you stay on track?  What advice would you give to a new runner?

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8 thoughts on “Getting Out There: A Beginner’s Guide To Running

  1. love this! im starting my first 5k in july and although its been tough im sticking to my schedule and feeling stronger! great tips!

    1. Thats awesome Cait! It is hard esp with limited sleep and tired mama struggles. But, youll feel SO GOOD crossing that finish line

  2. These are all great tips! I think signing up for a race is an awesome idea for a new runner and even for more experienced runners. I have ran a half marathon and numerous 10ks, and I know I train way better when a race is on the line!

  3. Thanks so much for sharing this advice. I used to run a lot but after having a child it’s been really tricky. I’m now wanting to start up running again so this guide was perfect timing!

  4. Very sound advise to beginners. Im in the military and running is a lifestyle and can vouch for all of these tips. Even when getting back into training postpartum, same rules apply. One mile at a time….

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