As January comes to a close, it’s almost time for February’s 5 by the 5th Virtual race. There are many experienced runners in the group, but also quite a few walkers, new runners and wannabe runners.
I’ve asked several coaches to contribute training tips throughout the series these next few months. My friend Rachelle, from Living the Sweat Life, pulled together eight helpful tips for new runners.
Are there things you wish someone had told you before your first run?
1. Just do it. Don’t wait until tomorrow or next week, or next month. Do it today. Run to the mailbox to get your mail, run to the end of the block, run with your dog until he goes to the bathroom and then run home. Start today and never look back.
2. Don’t start out too fast. This is a common mistake that new runners make. You start out too fast, then feel exhausted, out of breath, and defeated. We don’t want that, so start slow. No, I mean really slow. Slower than you think you need to. If, after a while, you feel like you can pick up the pace, then great, go for it. But, for now, pace yourself, you are in it for the long haul.
3. Get fitted for some good running shoes. Find a running store and get fitted. A good pair of running shoes will cost from $85-$120 but they are so worth it. Take the time to get the right pair. It will save you time, blisters, and injuries in the long run. Here is a great resource for finding the right shoe.
4. Try not to get frustrated. Even the most seasoned runners have a bad run. If one day you have a terrible run, don’t give up, it happens to the best of us. The next one will be better, I promise.
5. If you are running on the road, run against traffic, that way you see the cars and can get out of the way if they don’t see you.
6. Don’t compare yourself to others. So what if tiny shorts lady can run a 7 minute pace. You run at your pace and that’s that. If you want to do speedwork when you have this running thing down, then by all means do it. But do not compare yourself to others. Running is individual. Run for yourself, not for anyone else.
7. Listen to your body! Don’t push yourself….stop if you need to stop, slow down if you need to slow down, and eventually it will all come together and you too will feel that “Runner’s High”.
8. Find what motivates you- whether it is getting faster or losing weight or going to new distances, set a goal and work towards it in small increments.”
For more resources for new runners, check out Amanda’s great post: New Runner Q &A.
I love these tips. I would also add:
- take days off every week
- increase your weekly miles very gradually
- continue to incorporate non-running activities into your routine
- refuel within 60 minutes post run for optimal recovery
Experienced runners, what is one thing you wish you knew before you started running?
Listen to your body and know the difference between injury pain and regular running soreness pain.
Natalie recently posted..I gave in.
Such great tips! I think that the comparison point is so important, especially with the plethora of running blogs out there. It’s so easy to get caught up and think you need to keep up. And rest is such an important concept that so many new runners don’t get. Great post!
misszippy recently posted..A crossfit/running marriage?
Great tips! I think #1 is the best for any newbie – just do it! You won’t know if you like it unless you try.
Angela @ Happy Fit Mama recently posted..Just Breathe
I feel as though I am a forever-new runner, so these tips are really helpful! At one point do I start to feel like I know what I’m doing?
Brittany (Healthy Slice of Life) recently posted..Learning to Ask for Help
I am in the same exact spot as you, Brittany. I’ve been flirting with running for years but I never became a runner. I’d run and then stop. IT’s hard to get into so this post is super helpful. Thanks, Laura!
Kammie @ Sensual Appeal recently posted..Tropical Protein Pancakes
nodding my head to EVERY SINGLE ONE! for beginners and advanced runners!
lindsay recently posted..Cotter Brew
Definitely great tips! Mine is a little out of the box though. Part of me is really glad I didn’t know a whole lot about running. When I got hooked on it, I just signed up for a race and decided I was going to do it. I was clueless but I fell in love and didn’t overthink anything!
abbi recently posted..The Dog Rant
I love that, Abbi! You’re right- it can certainly be a problem to overthink running… you just have to get out there and start somewhere.
Laura recently posted..8 Tips for New Runners
Get out of your head! That’s my tip for myself at least. Once I stopped thinking so much – as in planning what I was doing right after the run, planning dinner, planned everything – and just ran and enjoyed the moment, it all changed. I think of course, but I’m not planning and already moving along to what comes after the run.
Heather (Where’s the Beach) recently posted..Cold Running & Things I Need Help With
Fantastic list! So what if tiny shorts lady can run a 7 minute pace? had me rolling with laughter! Great advice on getting fitted for shoes at a local running store where you can get your gait analyzed and get the right shoe for you.
Alison @ racingtales recently posted..How to Find the Perfect Training Partner
I saw that made it into your tweet… cracked me up, too.
Laura recently posted..8 Tips for New Runners
“So what if tiny shorts lady can run a 7 min pace” cracks me up too!
These are perfect! I can’t stress enough the important of finding good shoes. So many people start out in the wrong ones, which leads to discomfot or injury… which means they stop running.
Laura @ Sprint 2 the Table recently posted..Nutty Quinoa Fuel Bars
Great tips! I would add, set a goal and reward yourself when you reach it
Jen recently posted..Happy Birthday, Good Bye Terrible 2s Hello Terrific 3s!
Great tips!! The one thing I wish someone would have told me when I first started running was that endurance and speed take time and lots of practice.
rachel @runningrachel recently posted..Do You Give Your All?
Great tips! I think finding the right shoes is so important! But definitely the most important is to not compare yourself to others! That is such great advice!
Lauren @ The Unlikely Runners recently posted..The One With Land Of Oz Training {Week 6}
#6 really speaks to me. I lost some of my ‘speed’ (relative as it may be) over the last few months when I wasn’t running much. I am making my way back, but as I see other runners make it into the 8min/mile range. My jealousy flairs up a little. I have to remember that I am still relatively ‘new’ at this and it is only going to get better.
I no doubt love everytime I finish a run and feel spent and renewed. And that thankfully – is not dependent on speed.
Deana recently posted..Week in Review #4
Great tips, Laura! I definitely agree with the incorporating non-running activity into your exercise regime. I learned this one the hard way. Cross training is so important to keep your body and muscles from getting overworked as a result of using them the same way day-in and day-out.
Very good tips. Thanks!
Last year I got a bit caught up in that comparison trap but quickly espcaped!
I would say it is important to set goals and push yourself. You will never improve if you stick to your easy, comfortable runs.
Thanks Laura! Also thanks for putting my new blog in there:) Loving all the comments everyone!
rachelle q recently posted..I Have a Confession and Perky Pecs!
These sound like wonderful, encouraging tips. I have run on the treadmill (not for very long) but rarely outdoors. I want to try…when the snow is gone.
Joann @ Woman in Real Life recently posted..Sew Thrifty
As an extension of #6 (not comparing yourself to others), I’d advise to do what works best for YOU – whether it’s where you run (treadmill, road, trails), how you run (slow, fast, or with walk breaks), when you run (experiment with morning and evening), and even what you wear when you run. The best thing about running is that there are so many ways to do it, so it’s inevitable to have to try a bunch of different things before you find what works best for you. Use other runners for ideas, but remember you don’t have to run like them!
Another tip: do it consistently for a month before you give up. It can be really frustrating at the beginning, but stick with it! It takes time to actually enjoy running and to reap the benefits.
Jen recently posted..Weekly training recap: 1/21/13
Yes! Those are excellent tips, Jen. Thanks for sharing!
Laura recently posted..8 Tips for New Runners
Great things to remember even for those of us who have been running over half of our lives!!! Especially #6 (don’t compare) & #7 (listen to your body)!
Kim recently posted..Shorts in January = Happy, Happy, Happy!!!
I love Rachelle’s blog and she had great advice for new runners. I especially like #1 because that first step is the most important and life changing. Everyone was a beginner at some point so don’t let it scare you. Running is awesome!!!
Tasha @ Healthy Diva recently posted..Week 5: Running on EPIC
Great tips, Laura! I always tell people to not compare themselves to others (which we are all guilty of at some point). Also, taking it slow and building up mileage gradually is a great tip, I think doing couch-to-5K and bridge-to-10K helped Mike and I ease into it.
Jamie @ couchtoironwoman recently posted..Eating Hills for Breakfast
This is great!
One thing I always tell new runners is that being winded or feeling tired isn’t a reason to give up! If you’re breathing hard and your heart is beating and your muscles are working, then you’re doing it right! (of course, all that within reason, we don’t want people to pass out!)
If you want to stop and walk, that’s ok! But pick a spot ahead of you, like the next telephone pole or intersection and walk THERE, don’t just stop dead in your tracks. That way you remember that you are in control of your body and the workout.
Amanda K. recently posted..Racing while pregnant: How pregnancy changed my half marathon
Great tips! I think doing a walk/jog combo can be good for beginners, depending just how beginner you are. I feel like a beginner since I hope to get back into it soon. It’s so hard to make myself take it slow, but I know it’s important!
Tiff recently posted..The Big Snow
I wish I would have kept a running/training log right from the start. I’m a numbers gal, so looking at my training in a quantitative way is an encouraging way to see how well my body is responding to my training. Running goals are important to give us something to aim for, but looking back on how far we’ve come is also encouraging!
And similar to #4,6 & 7 – learn to forgive yourself! Not every run/race will be perfect or go according to plan. Sometimes we get injured, sometimes we under-train for a race, and sometimes we skip a day – it’s all okay..forgive yourself and move on. It’s the big picture we are after – a lifetime of happy, healthy running!
Great points! You’re so right about learning to forgive ourselves and not stress about the runs/races that go poorly. Thanks for sharing!
Laura recently posted..8 Tips for New Runners
I didn’t have anyone running with me in real life, so I found a strong online community. Unfortunately, I kept being drawn to these crazy fast running mamas {hello, comparison trap!}.
My running group goes with the motto: Be at peace with your pace .
Once I got past what a runner “should” be able to run, I was fine knowing that if both my feet were off the ground at the same time, I was running!
As far as what I wish I was told, CROSS TRAIN! Once I fell in love with running, my lifting/cross training dropped significantly, but then my various injuries began. Balance for the long run (pun intended!!)
Melissa @ Melissa Running It recently posted..Carlsbad Half Marathon Recap and a New PR?
Yes, that comparison trap is so tricky with the online blogging community. Great tips- I’ve learned the hard way about cross training, too!
Laura recently posted..8 Tips for New Runners
Babysteps! It will take time, but keep at it!
And, just like being a mom, do what works best for you! Everyone is different.
Christy J recently posted..Vegan pot pie
I agree with all of these. Such terrific advice!
Very good tips here for beginners! I especially think that going at a very slow pace, just to see how far you can go that way is a fun experiment (Goes with #2) . You might be surprised how far you can go that way.
Also, I would add that keeping a log of your progress is helpful. Looking back over improvement is a big motivator to me.
Raina recently posted..11 Random Facts
Great point- I love the tip to keep a log. Also helps you track your miles to know how to add carefully. And I love reading back through mine!
Laura recently posted..8 Tips for New Runners
This is great! I try to remind new runners or runners going for new distances to take it one run, heck, one MILE at a time.
Anne recently posted..Fit February Challenge
What a great list Laura! These tips are so helpful, so many people ask me how to get started, now I can direct them here!
Lisa @ RunWiki recently posted..Running… My Life Manual
Great list! I’d say…I wish I knew you could always just slow down instead of walking. Trying to go too fast and then quitting is something I see folks do a lot!
Ericka @ The Sweet Life recently posted..Balance Bars for the Win
I love all of these tips! I think my advice would be: don’t forget to workout your core…especially if you’ve had a baby! My core muscles used to be great, and now 15 months after having my son I still have to pay special attention to those muscles just to make sure I’m supporting myself through my stride and not overworking other muscles. It really makes running feel easier when your carriage is good.
Bryony recently posted..Mommy Mondays
Awesome tips Laura! New runners seem to always express to me how difficult it is. IT IS! There’s a fine balance between building slowly, giving your body time to adapt to the stress, backing off when needed but not giving up.
Marcia recently posted..Hitting the Reset Button
These are great tips! Like others have said, definitely don’t compare yourself to others not only in performance but also training. What works for one person may not work for another. It’s important to remember that everyone is different.
Christine @ Love, Life, Surf recently posted..Sick Day
Don’t start out too fast and don’t compare yourself to other runners! That was hard for me.
Agreed, #1 is the most important. I remember when I started out, it was not always easy, but once it becomes routine, you just do it! If everyone could motivate just 1 person to become a runner, think about how much happier the world would be! =)
Crystal@TheFastFitRunner recently posted..Running & Exercising in the First Trimester + My Half Race Results
Thanks so much for these words of wisdom! I am a terrible runner but a very goal-oriented woman, so keeping logs of my runs and walks has really helped me see progress, even if it is just a tenth (yes, a tenth) of a mile at a time. Thanks for this post, Laura, and for all of the suggestions and encouragement to newbies!
Every tenth of a mile counts when you’re starting to run. I’m glad you’re tracking- that’s a great way to see progress. You’ll continue to improve!
Laura recently posted..8 Tips for New Runners
What Natalie said…listen to your body and know the difference between normal running fatigue and injury. If you’re injured, rest and get help from a PT or someone qualified so you can keep running and not get sidelined.
Yes- great point about getting injury help right away!
Laura recently posted..8 Tips for New Runners
Trying not to get frustrated is the most important one to me. It can be hard not letting some runs get to you mentally.
Andrea @ From Florida to North Dakota recently posted..A Smoothie and a Giveaway!
Thank you so much for the awesome tips!! I am a very new runner and signed up for my first 5K next month, so excited to try and reach my goal of just finishing it!
Lauren recently posted..Weekly Workouts Recap {Link Up}
Congrats, Lauren- that is so exciting!
Laura recently posted..8 Tips for New Runners
I buy my running shoes larger than my other shoes so that I’m less likely to get blue toe nails. Great tips!
Oh, yes- me too! I always forget about that tip. Going an extra 1/2 size up is so smart.
Laura recently posted..8 Tips for New Runners
I am just getting back into running and found your blog today so excited! Great advice and I look forward to coming back!
Shannon recently posted..-11 pounds Bow Chicka-Wow-Wow
I totally need new running shoes… this was a good reminder! haha
Jess @ JessieBear recently posted..MIMM #5
I totally need new running shoes… this was a good reminder!
Jess @ JessieBear recently posted..MIMM #5
Love these tips! I think it’s most important to have fun with it and don’t worry about it if you have a bad run. I recently wrote a post about this, too.
Clarinda @ Enjoying the Course recently posted..So, You Want to Start Running?
Although I’m not a brand new runner, it was good to remind myself of these helpful tips. I’m gearing up for my first race in almost two years and I’m trying to remind myself not to over do it and to just take my time. I’m extremely excited though.
Thanks for the tips!
Mandi
The Sassy Fit Mom
MANDI recently posted..Fitness Friday
I disagree a tiny bit on #4. Sometimes it’s a week of bad runs and that’s ok too. It definitely does get better eventually!
Very true!
Laura recently posted..8 Tips for New Runners
Didn’t see this post yesterday :/
LOVE it!!!
One thing I wish I knew was the resources available out there for us – so many online ones (RW, Competitor, Womens Running, even twitter!) that could answer any question a runner may have!
Michele @ Nycrunningmama recently posted..Be Your Own Runner
Great tips! Especially the 1st one, so darn true, unfortunately!
“Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’” – Peter Maher, Irish-Canadian Olympian and Sub-2:12 marathoner
Sarah (Shh…Fit Happens) recently posted..The ‘Diet Starts Tomorrow’ Mentality
That’s an awesome quote!
Laura recently posted..8 Tips for New Runners
Along with running shoes, a supportive sports bra can make or break a run I think! I know some beginning just go out in their regular bras. If I don’t wear a supportive enough bra, its such a distraction and incomfortable!
Lindsay @ Fuel My Family recently posted..Spinach Dip Recipe Makeover
Oh, good point! I think that’s the first suggestion about bras… very true.
Laura recently posted..8 Tips for New Runners
I love these tips!!! I would add, it’s okay to stop running and walk for a bit if you have to, even if you’re in a race and ALSO – on your non-running days, get in some yoga: it helps a lot in soooo many ways!
Rachel B @ Busy Mama Fitness recently posted..Busy Mama’s Sunday Smoothie Bar
Yes- two great points. Thanks, Rachel!
I wish I had been warned about shorts that ride up and fall down. I made a few bad wardrope choices in the past before learning what is considered a good pair of running shorts/leggings. For example, colored leggings are no good. I have a pair of purple lululemons and a pair of teal underarmors, both look like I had an “accident” at the end of runs. No good.
Also shoes!!! Get fit!
Taylor @ LiftingRevolution recently posted..I’ve Overtrained My Poor Legs, Now What? Kitchen Time To Make Raw Vegan Energy Bars
Oh no! Those are not lessons you want to learn the hard way… thanks for sharing.
Laura recently posted..8 Tips for New Runners
These are excellent tips, especially the shoes! I know so many new runners that wear crappy shoes and then complain of leg pain.
jan recently posted..“Perfect”
Awesome tips! I have loved learning along the way but the biggest thing I wish I knew is CONSISTENCY gives bigger gains than any program. I love a good program but there is no magic one that will achieve what lacing up your sneakers day after day (with rest days of course!) will!
Jenelle @ MummyLovesToRun recently posted..11 weeks – Canberra marathon
Oh so true. Thanks for sharing, wise friend!
These are great tips and very helpful for a new runner, myself. I’ve never been much of a runner, but I want to improve my pace and be faster in WODs that include running. I love the tip on not comparing yourself to others. I am constantly working on not comparing myself to others, but it is so hard not to do!
Melissa @ Fit ‘n’ Well Mommy recently posted..Valentine’s Day Kids’ Craft Fun and Paleo Comfort Food
Learning not to compare is a lifelong struggle, I think… in all of life.
Laura recently posted..10 Winter Soup Favorites for the Crock Pot
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I was just telling someone about #2. I think that one is huge. People need to start much slower than they think they can go. Just run slow and learn to enjoy it. Great post!
Carrie @ FamilyFitnessFood.com recently posted..My First 5K – First Race Link Up
Some great tips. I think the most important is to just do it! otherwise you will find excuses to last a lifetime.
Gianna recently posted..ING Miami Marathon: Recap
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I agree with all of these, but especially the Don’t Start off Too Fast and the Don’t Compare Yourself to Others. These two are mistakes I see new runners make all the time. I also would say that there is nothing wrong with walking when you need to. The miles still count. The other tip I like and would add to is the runners rules of etiquette. Run toward traffic, don’t run in groups across the path, when you are coming up behind someone, say “on your left”, and don’t run in the middle of the path. And I know this isn’t necessarily a “new runner” tip, but I would also say Wear Sunscreen!
Travel Spot recently posted..Failure to Communicate
What a great blog
ive just started running. Or training myself into running…my daughter just turned 2..and ive been trying so hard to lose weight and get in shape..and I want so badly to work myself into a 5k run eventually. But I dont know much about much lol. Thanks for the tips!
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