Starting your running journey is exciting and empowering. Running is one of the best ways to stay fit, boost your mood, and enjoy some “me-time.” Whether you’re looking to improve your fitness, de-stress, or simply have fun, our running tips for beginners will help you become a running girlie in no time.
What running gear do you actually need?
Ok, hear me out: I know TikTok and social media might make it sound like you need expensive shoes and the best fitness watch, but the best part of running is that it’s free!
All you need are good shoes and a good mindset, and you’re ready to go. For that, it’s important to get fitted, so you might wanna go to a store and ask for help finding the right shoes for your feet. A good pair of shoes provides support, reduces the risk of injury, and makes your runs more comfortable.
Obviously, while you’re there, maybe grab some cute and comfy work out clothes that make you feel fabulous. When you look good, you feel good, and that extra confidence boost will definitely keep you motivated.
Start running!
Almost! One of the most important running tips for beginners is: never forget to warm up! Spend at least five minutes doing dynamic stretches like leg swings, high knees, and arm circles. This prepares your muscles and reduces the risk of injury.
Pay special attention to your calves, as you don’t wanna get chin splits. Try to stretch you whole body, as running is a high impact activity and you need to be prepared.
Now, you’re ready to go. While running, remember to pace yourself. It’s tempting to go all out, but starting slow is crucial.
When we’re starting, it’s actually super hard to stay running for a long time or distance, so you need to build endurance. Begin with a mix of running and walking. For example, run for one minute, then walk for two minutes, and repeat.
As your endurance improves, you can gradually increase the running intervals and reduce the walking breaks. This approach helps build stamina without overwhelming your body.
Listening to your body is key. If something feels off or you’re in pain, take a break. It’s better to rest and recover than to push through and risk a more serious injury. Running should be fun and enjoyable, not painful.
Make sure to stay hydrated by drinking water before, during, and after your runs. For longer runs, consider carrying a trusty water bottle or planning your route around water fountains.
And remember that every run is an achievement, so you don’t need to go for 5Ks on your first week, no matter what social media says. Respect your body and start slowly and gradually.
Staying motivated
We know sometimes it can be difficult to keep doing something you might not be good at. But learning how to run takes time, and you can always set fun and achievable goals to stay motivated.
Whether it’s running a certain distance, improving your time, or participating in a local race, having clear objectives helps you stay focused and excited about your progress. Track your runs using a running app or a journal.
Seeing your improvements over time is incredibly rewarding and can motivate you to keep going.
You can also try joining a running group or finding a running buddy to make your runs more enjoyable. Running with friends provides accountability, support, and a sense of community. Plus, it’s a great way to make new friends and share your running journey with others.
Proper nutrition also plays a significant role in staying motivated: a balanced diet can help your performance and recovery, and you’ll definitely see the difference. Try to go for carbohydrates, proteins, and healthy fats to fuel your body. After your run, refuel with a healthy snack or meal to aid recovery and replenish your energy levels.
Variety is the spice of life, and it applies to running too. Mix up your routine with different types of runs. Try interval training, hill runs, or long, slow jogs to keep things interesting and improve your overall fitness.
For that, you can dowload running apps to track your path and some even will even help you build running plans, with fun routes and different types of runs. Those apps can also help you stretch, and give you more running tips!
Lastly, and most importantly, enjoy the journey. Celebrate every achievement, no matter how small. Running is about personal growth and enjoying the positive changes it brings to your life. Lace up those shoes, embrace the adventure, and let’s make running your new favorite thing!
How to build a running plan?
Running as a beginner can be both exciting and challenging. That’s why one of our last running tips is: build a running plan. Whether you need one to help you get started or to improve your performance, there are running plans for every goal.
If this is the beginning of your journey, check out our Couch to 5K Running Plan and get ready to go! If you prefer something more personalized, you can always build a plan on an app like Runna.
3, 2, 1… Let’s go!
