3 Tips for the Beginner Runner

Discover the essential tips every beginner runner needs to kickstart their fitness journey. Explore expert advice on building stamina, choosing the right gear, and establishing a sustainable routine. Whether you’re lacing up for the first time or getting back on track, our guide for beginner runners will help you navigate the road to success. 

Finding running after losing 100 pounds changed my life in ways I never would have expected. While there were many physical changes, the benefits of running went far beyond that. 

Losing the excess weight I was carrying around was just the beginning for me. 

I found the pitter-patter of my feet on the winding trails to be a therapeutic escape. It could ease stress and boost my confidence which gave me the motivation to keep trying for more. 

Running has taught me the power of resilience and discipline, it has given me confidence as I conquer new distances that I never thought possible and jump into different types of running events to test my abilities.

One of the major highlights of my running journey has been the support I have found in the running community. I have made the best of friends and experienced so many new places and things.   

As far as physical benefits go, you can expect to experience things like improved cardiovascular, a strengthened immune system, and increased strength and mobility. All of these are beneficial things no matter what your age is and all things that I experienced. 

As a beginner runner, you will realize that it’s not just a workout. It’s a journey of self-discovery, a celebration of what your body is capable of, and a daily reminder that every step forward is something worth celebrating. 

Whether you’re a seasoned marathoner or a beginner runner lacing up for the first time, the benefits of running go far beyond the miles you log, it helps you to create a healthier and happier life for yourself.  

Tip 1: Choose the Right Gear

Whoever said running was cheap didn’t have the proper set-up! Running requires an investment not only of time but a bit of money as well. You don’t need top brand or fancy gear to get started but there are some basics you should set yourself up with. 

Running Shoes for the Beginner Runner

Okay. First things first. If you are going to start running you probably need to invest in some good shoes as a beginner runner. Unless you want to go all out and be a barefoot runner then be my guest lol. It is a thing, but not my thing. 

The term “good” running shoes is relative. What you need is a pair of shoes that fit you well and that have features meant for your foot. If you know that you have high arches or no arches then you will want to look for shoes that accommodate such things. I know that the toe area of my foot is wide and that my toes often feel squished so I went on a hunt for shoes with a wide toe box and now I prefer Altra running shoes. 

If you end up with a shoe that doesn’t accommodate your foot and stride needs then you may end up injured. I highly recommend going to a local running store to look for shoes because they often have trained professionals who will assess your form and can recommend shoes for you. The more you run the more you will come to understand shoes but let’s not worry about that just yet. 

Choosing the right running clothing is also important. While you can run in just about anything, it doesn’t mean you will be comfortable. I like different types of clothing items for different types of runs. 

Running Clothing

I prefer to wear shorts whenever the weather allows (for me that’s anything over 40 degrees). For racing, I like 5” compression shorts with pockets. For everyday use, I like a pair of high-waisted traditional-style running shorts. Baleaf is a high-quality and affordable brand on Amazon and they have long and short shorts! I use a lot of their gear.

As far as sports bras go, I prefer a fairly traditional high-impact racerback bra. If you are a beginner runner and a female, you want to be sure your sports bra fits properly or you may experience the dreaded underbook chafe which is something no one wants. 

There is A LOT of gear that you will discover as you get more into running but these are a few of the basics we will cover for now. I don’t wear any fancy socks for everyday runs and if I wear a shirt I like something light and moisture-wicking. Under Armour has some great options!

Tip 2: Start Slow and Set Realistic Goals

Once you start running there is a good chance you will get excited and want to go regularly or quickly up your mileage. DO NOT do this. This can lead to injury and cause your running journey to end before it even gets started. Instead of going all out right out of the gate, set goals that you can slowly work towards. 

Starting Slow

I would highly recommend hiring a running coach who can safely guide you through your journey or finding a reputable running plan online. A running coach can meet you where you are and give you feedback throughout the process which is super helpful. Before having a running coach I dealt with a few overuse injuries. Since having a coach I have not had to deal with that! 

If you have recently been focused on weight loss or are currently trying to lose weight, it can be easy to develop an unhealthy and potentially detrimental relationship with running. Running is a process, you will eventually be able to go out for long runs and crush personal records but patience is key in getting there.  

Any time on foot is useful as a beginner runner. Not all of your workouts have to include actual running. You can incorporate power walks, hikes, and run walk combos. Everyone has their limits and every running journey looks different. 

Setting Goals

It is a good idea to have a goal in mind when you start your running journey. This could be a local 5k, a destination trail run, or even the desire to be able to chase your kids around the park. 

Setting goals not only helps keep you accountable and on track but also keeps you in check. You will be able to track progress without overdoing it by trying to run a half marathon one month into your journey. Running coaches are great for helping set safe and achievable goals. 

You will want to make sure that you break the big goal up into smaller pieces so you do not have to wait so long to feel accomplished. If your goal is to travel somewhere to run a 10k in 6 months, you may want to set small goals with rewards before then. 

Perhaps at the 4-month mark, you aim to run a local 5k and reward yourself with a new pair of shoes. You can also set goals like not skipping any planned workouts or running a certain number of minutes each week. 

Using minutes over miles is better because some runs may be slower than others due to fatigue.

I highly recommend journaling throughout your running experience. There are a lot of great running journals for purchase online. This can help with goal setting and self-reflection. 

Tip 3: Listen to Your Body

Last but not least, let’s touch on one of the most important tips I have for a beginner runner. You must listen to your body… not your brain! You may be super motivated and have big goals but you won’t get very far if you overtrain or get injured. 

Recognizing when you have overexerted yourself or become fatigued is crucial for injury prevention and optimal performance. A beginner runner or not, all runners need to pay close attention to what their bodies are telling them. Pushing too hard without adequate rest can lead to setbacks. 

Some signs that you have overexerted yourself may include persistent soreness, consistently elevated heart rate during rest, not being able to overcome the feeling of fatigue, and a decline in performance despite consistent training. 

As a beginner runner, it may be hard to differentiate between a normal level of discomfort associated with training and more serious signs of overtraining. I encourage my athletes to listen to their bodies, prioritize proper recovery, incorporate rest days into their training schedule, and seek guidance from a professional if they experience persistent symptoms of overexertion. 

Recognizing and respecting the signs of overexertion is not a sign of weakness. Rather, it is a key component of a smart and sustainable running journey.

There may be times when you are following a running plan you either found or were given by a coach and it feels like too much. I encourage you to be open with your coach or look into modifying a plan you found if this happens. Coaches try their best to personalize plans but everyone is different and tolerance to training stimuli can vary. 

If needed, your coach may adjust the intensity and time/distance of your runs based on how you are feeling. This is common for a beginner runner at the beginning of a running journey and even elite athletes have to do this at times. 

You must rest! Resting does not mean you have to do nothing. It just means your body needs a break from what you have been doing. 

If you want to stay active on recovery days that’s perfectly acceptable. You can go for a leisurely bike ride or walk. You can even do a strength workout. Just be sure to listen to your body and account for fatigue not just soreness. 

Takeaways

Starting a running journey as a beginner runner can be both intimidating and exciting. While there is a lot to learn, with proper guidance, gear, and motivation, you can transform your life through running. 

For me, running not only improved my fitness and physique but also my confidence and outlook on life. It can be a truly rewarding experience. I started with a local 5k mud run and eventually ran an ultra and competed at the elite level in OCR and Hybrid races like Spartan Race and Hyrox. 

You can make big things happen for yourself if you put your mind to it! If you want some help getting there, I am a certified running coach and offer running coach services.