How To Become A Runner: Start To Run Today + Tips For Beginners

So you want to start to run? 

Most people experience a learning curve when it comes to running. Some give up before they get past it, missing out on a life-changing experience. 

Others persevere through the hard part in the beginning. They come out of it completely in love with running. We hope you’ll be one of those people. 

Once you run your first race, you’ll feel so elated and proud of yourself, you’ll sign right up for the next race and continue on…hopefully forever. 

Aside from loving the exercise, here are some of the top benefits of running:

• Your heart gets healthier

• You build muscle

• You’ll lose weight

• You’ll get the runner’s high

• You’ll reduce your risk of cancer

Obstacles When You Start To Run And How To Overcome Them

#1: Motivation

Whether it’s an early morning or a tired afternoon after work, you’ll often find you lack running motivation and find it hard to get yourself out the door. 

Solution: 

Remember the great feeling you had the last time you ran. 

Think of that sense of accomplishment, the fresh air, the beautiful scenery and use that to motivate yourself when your will is down. 

#2: No Clear Goals

Many people start out on a track and just run as long as they can, without a solid plan. 

All too often, “running as long as you can” doesn’t work out. 

Why? 

Because your brain tells your body it is more tired than it thinks. You’re more likely to give up before you should. 

Solution: 

Download a training plan that will guide you on how long and how far you should run each day of the week. 

Start simple. Aim to run 3 days a week. See if you can run 2 miles every training day. Build from there.

#3: Finding Time to Run

This obstacle is often directly tied to a lack of motivation. 

But for those with busy careers, small children, or numerous hobbies, it can be hard to find a schedule and stick to it. 

Solution: 

Work out a recurring schedule. If you tend to feel too tired at the end of the day, set your alarm and commit to waking up earlier. 

Decide how much time you need to run so you can set an accurate schedule. 

#4: Not Knowing What Gear to Buy

You’re probably one of two kinds of people:

1. You race to the nearest Adidas outlet and buy out of the store

2. Your grandpa’s old pair of sneakers and a cotton t-shirt will do the trick

Solution: 

Neither one is necessary for a beginner runner. Finding the right balance can make all the difference when you’re starting out. 

#5: Not Knowing How to Train

Should you run every day?

Should you give it your all on the first day or wait a week or two?

What does “cross-training” involve?

Solution: 

When you begin running, it’s easy to get carried away and burn out quickly.

Just like anything else in life, running is best if you approach it in a sustainable way.

This means you should start slow, follow a plan, and make gradual improvements. 

Be aware, new runners might experience a case of runner’s itch!

#6: You Get Tired Too Fast

This is the tough one. We all start out with enthusiasm to match a Disney character, but dealing with our body’s limitations can be tough. 

Solution: 

Set realistic goals for yourself that are possible to achieve, while still stretching you and making you improve. 

Focus on your achievements rather than your weaknesses. 

Spend some time learning how to run without getting tired. 

#7: Sore Muscles

We’ve all been there. After an over-vigorous training session, waking up to that painful sensation is not fun. 

Solution: 

Proper stretching and recovery are essential parts of running. Without it, injuries happen, motivation is lost, and training gets delayed. 

Best Running Tips For Beginners

START SLOW. 

Don’t push yourself even if you are feeling great!  Running tips for beginners must include a little bit of caution…

Keep building at a slow and healthy pace to really see great progress.

A good rule of thumb is to increase your running mileage by no more than 10% each week.

However, when you are first starting out you don’t want to constantly be increasing your mileage and your running pace but rather you want your body to become adjusted and comfortable with running a predicted amount at a set pace.

TAKE THE TIME TO FIND THE RIGHT PAIR OF SHOES FOR YOUR FEET. 

They don’t have to cost a lot of money but they do need to fit well.

DRINK LOTS OF WATER! 

 Make it fun! Get a water bottle (or 2 or 3 preferably), use fruit slices or berries, or find a brand of tea that you love.

If you are planning on going on runs that are more than an hour in length, then consider finding a good energy drink that you like.

LEARN HOW TO LAND SOFTLY ON YOUR FEET. 

You don’t want to be a loud runner that can be heard from a mile away. Plus the impact that causes on your body can quickly lead to injury.

Think of being light and airy and concentrate on landing quietly for each footstep.

CROSS TRAIN

 As a beginner runner, incorporate other activities as your body is adjusting to all of the runnings.

Plus it can be fun and motivating to mix up your exercise routine.

STRENGTH TRAIN AS A RUNNER

Of course, running tips for beginners must include strength training.  You will be more successful in your journey as a runner.

You do not need to do anything intense, however running and strength training are a beautiful combination. 

Start small, 10 minutes, 2x a week, and keep your weights light and easily accessible.

Focus on your upper body one day and then target your lower body on the second day.

REVIEW YOUR GOALS CONSISTENTLY. 

When you have achieved shorter goals then it’s time to make a big-picture plan.

SET UP RUNNING SYSTEMS. 

It doesn’t have to be complicated but turn your running into a routine. 

• Lay out your clothes
• fill your water bottle the night before
• create a running box with everything you need related to run
• print off some stretches to do and hang them up as a reminder

Think of all those little things that take just a bit of time but make a huge impact on your ability to get out the door and go for a run.

FOCUS ON YOUR DIET AS A RUNNER.

Here are some thoughts on where to start:

• Record what you eat
• Review, take inventory and throw away foods in your pantry that are triggers
• Think of nourishing your body and not indulging in it

EAT HEALTHY CARBS

Carbohydrates fuel the runner especially when you do long-distance running.

However, this does not mean processed carbs such as doughnuts, cereal, white rice, white bread, etc. 

Opt for complex carbohydrates and your nutrition and performance will be greatly enhanced. 

Think brown rice, quinoa, oats, fruits, and veggies to name a few.  

Running tips for beginners include healthy eating! So really give this some thought and take some time to fuel your body as a runner should. 

THINK OF FOOD AS FUEL NOT AS JUNK THAT YOU NEED TO BURN OFF. 

At least 80% of the food you eat should nourish and fuel your body. 

The other 20% of your food can be for your sanity and indulgence.

eWATER-DENSENSE FOODS FOR EXTRA HYDRATION.

Basically, you want to be strategic about staying well hydrated before you even begin running but especially during and after.

BUILD YOUR VOLUME GRADUALLY TO INCREASE YOUR RUNNING FITNESS. 

If you want to be a runner, well you have to…run. 

The best way to build your running fitness and Vo2max is to get miles in and get very comfortable at running shorter mileage runs. 

Build slowly even if you are including only half a mile to 1 extra mile every 2 weeks to a month.

BREATHE.

It can be hard to keep moving, going step after step, but always come back to being aware of your breathing. 

If you are breathing too fast and too hard maybe slow it down. 

If you feel as if your breathing isn’t laboured enough then feel free to pick up the pace. 

Take deep breaths to recover faster.

FOCUS ON BUILDING SPEED ONLY AFTER YOU BUILD YOUR RUNNING VOLUME.

Once you have built your running volume (total weekly mileage volume) then you can begin to focus on speed.

Speed work can be very strenuous on your body which is why you want to make sure you are comfortable with running before attempting to add in speed training.

INCORPORATE RUN/WALKING TECHNIQUE IF YOU ARE TRYING TO BEGIN RUNNING WITHOUT STOPPING

Choose the variation of run/walk interval that works best for you – 1 minute of running, 1 minute of walking, 5 minutes of running, 1 minute of walking, etc. 

Slowly build to cut out the walking breaks a little at a time.

DON’T NEGLECT STRETCHING AFTER A RUN. 

Especially if you plan on staying healthy, active and injury free for years to come, stretching is imperative! 

Your body can become so incredibly tight that you must get in the habit of lengthening your muscles. after all the muscle contraction with each step, you take while running.

BE AWARE OF YOUR HEART RATE.

A good guideline to use as a beginner/recreational runner is to keep your heart rate between 50-75% for heart-healthy running.

THE HIGHER YOU LIFT YOUR KNEES THE FASTER YOU WILL GO!

If you want to sprint at the finish or at the end of a run, then one of the greatest running tips for beginners is to pick those knees UP.

However you can’t keep this up for long, it requires a lot of energy to sprint as fast as possible like this.

So if you want to go the distance, save your energy and keep those knees lower and raise them when you just need that extra burst of speed.

BE CONSISTENT

Consistency is key to becoming a runner. 

You can’t run just once a week and expect to feel great and have your body adapt to running. 

Give your body a run 3 times a week and then cross-train on the other 1-2 days.

DO FOCUSED REST AND RECOVERY DAYS.

Rest days do mean no physical activity whatsoever.

Keep these days low-key, focused and relaxed by: 

• going for a walk, 
• doing some dynamic stretching, 
• or foam rolling 
• or even just treating yourself to an extra healthy smoothie, tea, or dark chocolate

USE YOUR ABS WHEN RUNNING, NOT YOUR BACK MUSCLES.

Pull your abs in to take pressure off of your back while you are running.

 Especially if you are running longer distances or maybe have some extra weight to lose, pulling your belly button in towards your spine will give you back a break from doing all of the work and will help prevent aches.

KNOW HOW TO COOL YOURSELF OFF WHEN RUNNING IN THE HEAT

If you become hot, pour water over your head, and cool off your neck and the insides of your wrists. 

This will help bring your body temperature down.

BE PURPOSEFUL ABOUT YOUR RUNS

Every run should have a purpose whether it is to build your weekly volume, your speed, do a slow recovery run, etc. 

Give each of your runs a goal/reason to perform them.  When you are being intentional with your running goals and the reason why you are running each run, then you are much more likely to stay motivated and accountable

FOCUS ON GETTING QUALITY SLEEP.

Running is a vigorous exercise and it’s important to give your body that much-needed sleep to allow for recovery and change to happen. 

If you haven’t already, begin a nighttime routine to help you wind down and make a goal to sleep for at least 7 hours every night.

Sleep is one of the best things you can give your body as a runner

ALWAYS HAVE FUN WITH YOUR RUNNING

This is the best of all running tips for beginners! 

There will be times when are training for a race or just need to lose some weight but it can still be fun and definitely enjoyable.

Find new routes, choose a healthy reward for yourself for passing milestones, try new foods, new places, make new friends, and relish all of the new experiences