My Top 5 Running Tips for Beginners

Are you a beginner runner or are you thinking about getting into running? If so, this is for you! I’m sharing my top 5 running tips for beginners.

Running can seem intimidating at first, but it can eventually become one of your favorite workouts! There are countless benefits to running. I won’t get into all the benefits here (I’ll save that for another day!), but just know that it is one of the most efficient ways to burn calories, build cardiovascular endurance, and boost your mood.

Many of you know that I am new to running as well. I have asthma and held myself back from running for many years. I thought I just wasn’t good at it, and I was even told I wasn’t good at running. The longest I would be able to run was about a minute or two, and I would be breathing so hard and it felt like it was the hardest thing ever. So, if you’re struggling, I’ve been there too! The good news is that now I am running 3-4 miles almost every day of the week and I actually enjoy it. I’m sharing these tips so running can become part of your weekly workout routine, too.

My top 5 running tips for beginners:

1. Get a good pair of running shoes

Wearing proper running shoes is a huge part of preventing injury. I recommend getting professionally fitted at your local running store. They will evaluate your running style and foot type. They will determine if you are an over-pronator, under-pronator, or neutral runner, and the type of shoes that are best for you will depend on this. Some of my favorite brands are ASICS and Brooks, but there are so many great running shoe brands out there!

2. Start with short running intervals

I recommend starting with walk/run intervals when you are first getting into running. The recovery (walking) interval should be longer than the running interval. This could look like 2 minutes of walking and 30 seconds of running. Slowly increase the duration of your running intervals until you get to a 1:1 ratio of walking and running.

3. Run slowly

The biggest mistake I see new runners make is running way too fast. Running too fast, too soon, can lead to pain and even injury. I recommend running at a moderate pace that you feel you could comfortably hold for 20- 30 minutes. You should be able to hold a conversation at this pace.

Also, don’t run for too long when you are just beginning (if you are doing walk/run intervals, you probably won’t have to worry about this). You can increase your mileage slowly, no more than 10% per week.

4. Take time to stretch and recover

I always recommend stretching for at least 5 minutes post-run. If you’re short on time, focus on stretching the glutes, quads, hamstrings, and calves. In addition to a 5-10 minute stretch session post-run, practicing yoga at least twice a week will help strengthen and lengthen your muscles. Running can make muscles really tight, so taking time to stretch and lengthen your muscles can help prevent injury.

When you are first starting with running, you want to take more recovery days, too. You can start by running one day and resting the next day. Scheduling your runs accordingly can help avoid overuse injuries.

5. Hydrate before, during, and after your workout

Here are the American Council on Exercise hydration recommendations:

• Drink 17 to 20 ounces of water two hours before the start of exercise.

• Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.

• Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

Most importantly, have fun, don’t take it too seriously, and listen to a good playlist! Running can feel hard at first, but it will get easier over time and you might even start to look forward to it like I do! 🙂

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