Simple Tips & Tricks For the Beginner Runner
1) Invest in a good pair of sneakers. Pretty workout gear is nice, but if you’re going to spend money on anything, let that be on a decent pair of running sneakers. Running shoes can be overwhelming because there are so many kinds. I suggest going to a running store, or even a store such as City Sports, and have them watch your gait to determine what kind of running shoes you should get. Generally, what they’re looking for is your pronation and arch. TIP: If you’re strapped for cash, you have a couple of options. Stores such as City Sports generally carry the newest models as well as the previous model before it for a type of shoe (i.e. Version 1.0 and 2.0 of a specific model from brand X). Those are often cheaper and not too different from the new version **there are exceptions, so ask your shoe salesperson**. In addition, you could pick out a pair and try to find them on Amazon or sites like that, and hopefully buy them for cheaper!
2) Be disciplined and consistent. Set 3-4 days per week aside as your running days, and start getting into the habit of running on those days (besides if you are sick or injured of course). As with anything you want to excel at, you must practice practice practice. Running entails conditioning your core, your lungs, your heart, your lower body, and your upper body. If you don’t continue to practice running, your body will not become more efficient at it. You could be the fastest runner in the world, but without consistency, you will not see improvement.
3) But also pace yourself and be patient. This third tip seems to be counterproductive to the second, but just hear me out. A lot of runners find that when they are just starting out, they get injured. Very often, these injuries are due to overtraining, or running too much too soon. In the same way you wouldn’t walk into the gym for the first time and try to squat 500 pounds, you shouldn’t try to run 20 miles a week when you usually run 0. Slowly build up the mileage. Maybe run 1 mile for each run during your first week, and then increased that to 1.25 miles for each run during your second
4) Set goals for yourself- small and big. The key to achieving balance between improving your mileage while not overtraining is setting small goals for yourself. Want to run 1 mile without stopping? Maybe run .25 mile and walk .75 mile for 3 of your runs, and then run .5 mile and walk .5 mile the next time. Make small gradual increments. Your goals can also be focused on time- i.e. being able to run for 5 minutes straight without stopping. Be sure that your goals are ones that you can reach within 2-3 weeks. Meanwhile, have bigger goals in mind. Maybe it’s to run a 5k, or 10k. Maybe it’s to be able to run a half marathon. Whatever it is, make those big goals attainable by setting smaller ones as checkpoints along the way.
5) Mix it up. Do strength exercises. Do sprinting workouts. Cross train. Part of what prevents injury is doing other exercises to challenge your muscles in a different way. Overuse of certain muscles or tendons can lead to injuries such as shin splints/stress fractures or tendonitis in extreme cases.
6) Stretch it out. Stretching is so so important in preventing injury, especially when you’re a beginner runner. If you google “runner’s stretches”, you’ll find hundreds of articles on good, basic stretches that you can do post-run.
7) Figure out what time of day you run best. There will obviously be circumstances where you can’t change your plans to get a run in, but on the days that you can afford to, run when you perform best. It will feel better, and make it more enjoyable. For example, I prefer running in the mornings before the heat and humidity hit. I also enjoy the quietness. So I make sure to wake up early and hit the pavement so that I can look forward to my runs! Simple things like this will help improve your relationship with running. :3
8) Compare yourself to YOU and YOU ALONE. It’s easy to get discouraged when there are so many amazing runners around you. But remember: YOU are included among those amazing runners! Practice wanting to beat YOUR fastest mile, or longest running distance. Appreciate, admire, and love the work of others, but don’t let that stop you from making progress and improving!
9) Hydrate. Hydrate hydrate hydrate. Running takes a lot out of your body. The last thing you want is to be dehydrated. It does not feel good, and it doesn’t let you perform your best. In the hours leading up to your run, make sure you drink plenty of water. Avoid other drinks, just because they could actually contain sodium or diuretics and actually flush water out of your system.
10) Nourish your body properly. Make sure you’re always fueling pre run and refueling post run. When you’re just starting off, you won’t need a huge pasta dinner to fuel for your next run, but make sure to eat something small like a banana. As you continue to build up the miles, you will likely have to eat more and more to make up for the energy you burn.
ABOVE ALL, LOVE YOURSELF AND TREAT YOURSELF RIGHT. Self explanatory.
Some great bloggers who also run that could give you even more helpful insight (thought off the top of my head so please comment your URL if you’re also someone who runs!):
balllanced sunnystrong rachaeldee runsonpizza championsaremade runningmandz runningtothefinish runfitlove sunandrunn brooke-being justkeepbreathing831
Yes! This is all fantastic, Pearl.
