Runner’s Round-Up: Tips for the Newbie Runner
Since the Pandemic started gyms have closed but along with that the weather is getting nicer day by day. This is the perfect invitation to get out and start a new fitness journey as a runner. According to CNN, “Running is enjoying a boom because of the Coronavirus Pandemic.”
Running is one of the easiest sports to start because it doesn’t require much equipment and you can run almost anywhere. Although currently some running paths are closed and in some places your are required to wear a mask even when running.
I remember when I first began running, the first thing that I did was to get a new pair of running shoes. I got fitted at a running store because there were so many choices of running shoes and I wasn’t sure what was right for my foot. When I first started running for more than just cross-training for other sports I started to run on the trails with friends. It was what hooked me to running. There was nothing better than cruising along on dirt trails through the woods.
Here are some tips for the new runner:
- Get a new pair of running shoes. Fit is key. You want running shoes that work with your foot shape. I run mostly in Hoka One One which are a high cushion shoe that works with a narrow foot.
- Select some new running clothes. Find something that you will be comfortable running in. I love Skirt Sports for Running Skirts, Tights, Tops, and Capris. If you are more of a shorts wearer Oiselle is a good place to start. Other companies that I love as well are GoLite and Rabbit.
- Start off easy. A good place to start might be a Couch to 5K program. The run-walk method is also popular.
- Find an accountability buddy. Start running with a friend. Even if you cannot run together because of the stay at home orders you can talk together about your running plans and cheer each other on.
- Make a plan. If you pick a plan to follow for running the chances are better that you will stick with it.
- Join a Virtual Running Retreat. Rise.Run.Retreat. offers Virtual Running retreats, a weekend with other runners joining together virtually to talk about running and with great motivational speakers to help inspire you.
- Choose where you want to run-a rail trail, a wooded trail, a dirt road, the track, a road. There are so many great places that you can go for a run, you just have to find the right place for you.
- Hydrate. Hydration is key no matter how far you are running. You need to make sure that you are well hydrated before you start your run. When you have finished running choosing an electrolyte drink such as gatorade or Skratch Labs is a good idea.
- Fuel. It can take time to learn what works best for you in terms of fueling. You should eat 1.5 hours before you run so as not to upset your stomach and it’s best to start off with complex carbs and a little protein.
- Warm-Up. It is important to warm up your muscles before you start running. Here is a great warm-up series from Amanda at Run To the Finish.
- Music or no music. This is a personal preference. Headphones are ok depending on where you are running but if you are running in a high traffic area then I recommend skipping the music.
- Rest. When you have finished your run you need to make sure that you take adequate rest time before you start your next run.
Thinking about starting to run. Check out these tips for the newbie runner! #runchat #running #runner
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What are your best tips for the newbie runner?
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Great tips! Its so great that many people have started running lately. One thing I wish I knew when I started running more was the importance of strength training and injury prevention. I didnt pay attention to that stuff until it was too late!
Great list!
Looking back, I did so many mistakes. No warming up, no post-run stretching, no rest, no hydration.
I should have read this post 25 years ago!
Catrina recently posted…My Running Dreams
It is great that more people are picking up running now. I hope they keep it up. I would say forget about pace and just run. Listen to your body and enjoy it
Deborah Brooks recently posted…How To Maximize Your Pre & Post Run Stretch Routine
Great practical tips, and thanks for all the recommends on gear. One of the biggest takeaways (in my opinion) is rest…a lot of new runners think they need to run everyday to be a “runner.” Unfortunately, daily runner (for someone who is not used to it) may be a recipe for injury or burnout.
Kimberly Hatting recently posted…Best Race? Worst race? Is there such a thing?
These are great tips for new runners! I think I put on a pair of old basketball shorts and an old pair of running shoes when I first started. Haha. I was low maintenance then. 🙂
Rachel recently posted…Comment on The Year of Everything Cancelled by Denise
I think the best advice I can give is not to go out too fast. And it’s ok to walk. Not many people can go out and run a mile the first time they run, much less 3 miles. Take it slow.
Wendy recently posted…11 Must-Have Items for Runners with Arthritis
I definitely agree with starting slow with a run/walk program. When I first started I ran a few miles then was so sore the next few days I could hardly walk! Lesson learned!
Debbie Woodruff recently posted…Essential Core, Hip and Glute Routine for Runners
I have definitely noticed more people out running. I hope they stick with it when they all go back to work. 🙂
I usually tell new runners to not get discourage and to run/walk 3 days a week to see improvement.
Denise @ runheartfit recently posted…Training For Boston: Take Two
Yes, yes, and yes! These are all such great tips. Even now, getting new shoes is such a pick me up and I love treating myself to new gear. Do I need it? Nope. But I do love it.
Such great tips! The RRR retreat is fantastic for new runners, especially since finding a community is such an important part of starting.