Beginner Running Tips

Beginner Running Tips

I got a DM on Instagram a few weeks back saying something along the lines of “wow, I didn’t realize running is so complicated!” and it got me thinking… For a sport as simple as putting one foot in front of the other, running can be JUST as complicated and complex as any other sport. To those of us who have been running for awhile, there are a lot of things that just kind of come second-nature to us: Pre-run routine, post-run routine, pacing, scheduling, clothes, shoes, etc. But to a non-runner who is wanting to start getting into the routine of running, it can all be SUPER daunting! For me, when I first started running, there were soooo many things that were foreign to me. Easy runs? If you CAN go faster, why the heck shouldn’t you?? You spend HOW MUCH on running shoes?? I can’t train for a race, I can’t even run a mile…. The list goes on and on. And I know that if I’ve had these questions, a lot of you probably have some of the same ones. That’s where this post comes in.

Chances are, if you’ve found your way to this page, you’re probably considering starting running for the first time. Maybe you’ve started running, ran a couple races, and are looking for more specific guidance. Or maybe you’re an expert, and you just want to reminisce about the days when you had no fucking clue what you were doing. Whatever your reason is, I welcome you. There are so many great things that adopting a running routine can do for your body, and I’m assuming that’s why you’re interested in it. But if you aren’t careful, you can also seriously injure yourself, so that brings me to my first point…

How to get started:

It’s crazy to admit, but there was a time in the not so distant past that I couldn’t even run a mile without stopping to walk, let alone run for hours on end. Are you in the same boat? THAT’S OKAY. Running is unique, and it takes time to develop endurance. Yes, even just a mile takes some endurance. Here’s my advice to you: START SLOWWWWW. And I mean really slow. It’s not a race, and if you keep trying to run as fast as you can, you’re going to get tired and not be able to run very far. Then, after a week of not seeing your endurance improve, you’re going to think you suck at running and that you’re never going to get better, and you’re going to give up. Or at least that’s how I was. Listen. Running can be very dejecting, especially at the beginning. Chances are, you won’t see progress right away, and it’s going to feel very uncomfortable at first. Embrace the pain, and remember why you started. It WILL get better. 

So, like I said, slow the heck down. My advice would be to start with a two mile run. IT’S OKAY IF YOU CAN’T RUN THAT FAR YET. Start with a light jog, a speed so slow that you can hold a conversation (or, ya know, sing along to your music). Keep that speed for as long as you can. When you think you’ve given it all, your lungs are burning, your legs are tired, go for ten more seconds. Trust me. Just do it. There ya go, now you know that you can push your body when your mind is saying that it wants to quit. Step one of being an endurance athlete. That’s one of the biggest hurdles to get over, and one that you have to practice consistently.

Once you reach the point where you have to take a walk break (remember, we’re going two miles, so you don’t get to quit here), start your watch/timer/app to walk for two minutes. That’s it. That’s your recovery time. Focus on controlling your breathing and bringing your heart rate back down. After the two minutes, go back to your slow jog. Jog for two minutes, and then walk for two minutes, and continue this until your two miles are up. CONGRATULATIONS!!! You just finished two miles!!!

Try doing this 3-4 times each week to start. Each day you’ll find yourself being able to push farther and farther in that first jogging interval. That’s where the real fun starts! That’s where you really start to see progress! If you’re feeling up to it, you can adjust the intervals to run for longer periods of time, and walk for shorter periods of time until eventually you’re able to run the whole two miles. You’ll want to make sure you’re adjusting the intervals every week in that way. This is just what worked for me, and it may not be right for you. That’s okay! But if you’re like me and you need to see consistent progress in order to stay motivated, this is a great way to start.

Picking out your gear:

If there’s one thing I wish I had done when I first decided to take running seriously, it would be getting the right shoes. It sounds so simple, but finding the right shoes for you can make a WORLD of difference. You may not believe it now, but YES, getting fitted for the perfect pair of shoes can help you run farther and faster, and stay injury-free. I was lucky enough to be living in beautiful San Luis Obispo, CA when I started running, home to The Running Warehouse. I hopped on down to the store, ran on a treadmill, and soon enough their specialists had determined the perfect type of shoe for my specific feet, goals, and running form. Being the studious person that I am, I had already done a TON of research to figure out what shoes I thought I wanted (Brooks Ghost). I was stoked to find out that those shoes would be perfect for my feet! But Running Warehouse informed me that I had 90 days to try these bad boys out, and if I wasn’t satisfied, I could bring them back, no questions asked. What a great policy! I ended up loving them, and have purchased too many pairs of Brooks to count since then. I recommend going to your local running store and asking for help and recommendations. Be sure to check their return policy before purchasing! You don’t want to get stuck with $150 shoes that you later find out don’t ride well for you.

Clothing is pretty simple to pick out, and is really just trial and error for everyone. Try to pick materials that are moisture wicking, breathable, and that don’t chafe (this will be unique to everyone). The last thing you want is to get ten minutes into your run and find your skin burning from rubbing against your clothes! A chafe stick such as Body Glide, which you can find on Amazon, at Target, or at your local running store, can be your savior when it comes to chaffing!

Create a routine:

The single most important thing to do when you start running is to develop a routine. This might take time to figure out, but if you set a routine from the start, you’ll be more likely to stick with it and stay consistent. If you’re new to working out, it is probably best to work out first thing in the morning, even if that means a 5AM alarm. There can be so many distractions that pop up throughout the day, and by the time you’re off work you’re probably tired and will just want to go home and relax. I’ve been there, I get it. If you knock your run out first thing in the morning, you’re going to feel so incredible and energized, and you’re more likely to get it done everyday. Just don’t forget your coffee afterwards, you’ll need it. 😉

If you have a varying work schedule, try to pick a time that will work no matter when you have to head into work. The more consistent your training schedule is, the easier it will be to get into a routine, and the more likely you will be to stick with it. Remember, starting a new routine is ALWAYS uncomfortable and tough at first, but the longer you just keep showing up, the quicker you will start to see results.

General knowledge:

There is soooo much to learn about running, but when you’re first starting out, just remember to take it slow. If you use the Nike Running app, there are some great beginner programs on there to give you a little bit of a guideline once you start to feel more comfortable. Of course, as with any workout, you want to make sure that you’re warming up, cooling down, stretching, hydrating, and eating things that will fuel your workout. 

If you’re still having a difficult time getting into the swing of things, try to mix things up. Listen to a new podcast or playlist, enlist a friend to join you, get some new clothes… There are so many different ways to stay motivated, just as there are many different ways to train. Everything that I’ve spelled out here is just what worked for me, and what I wish I would have known when I started. Remember, progress takes a lot of time. It isn’t going to happen over night. Some days you will feel great, and others you’ll feel horrible. It’s all part of the process. Keep at it, and I PROMISE, it will get easier, and you will get stronger. If you have any specific questions, please feel free to message me on Instagram @_brittrunstheworld_

HAPPY RUNNING! 😀