Probably one of my most frequently asked questions from readers & people on Instagram is “What are your tips for getting started running?”. First off, I love that people ask me this because that means they are looking to step outside their comfort zone and try something new, something challenging, and something that I think ultimately is so rewarding. I didn’t always like running. Despite the fact I played soccer my whole life, I kinda hated running when I wasn’t playing soccer. But once soccer was gone, I picked up running in it’s place and I never looked back. Whatever your reasoning, today I’m sharing tips for running for beginners, plus a sample running plan to download that you can follow to get you started!
Running for Beginners: Tips to Get Started
Get fitted for good running shoes.
Go ahead and make the investment…I think it gives you skin in the game and shows you are serious about this commitment. I recommend finding a running-specific store in your area (this might not be a chain store, but most places will have at least a locally owned store!) and get fitted for the best shoes for your body. Places where they have you jog on the treadmill and analyze your gait are so helpful. Since everyone is built differently and moves differently, this is the best way to find what’s right for you. If you can’t find a store near you, many of the popular running shoe websites have fit calculators you can use instead, such as Brooks, Asics, Mizuno. I have been running in the Brooks Adrenaline for over 6 years now and I love them…but I overpronate and need a more supportive shoe, so therefore can’t recommend those shoes to other people who may need a more neutral shoe. If you don’t know what that means, all the more reason you should have someone help you 🙂 It’ll be worth it.
Just start.
There is no better time than the present to start! I know picking up something that is likely going to be very physically and mentally challenging can be intimidating…but you’ve got this! I promise, running gets easier. You just have to get over the hump of starting and building up some endurance. But once you do…it is so worth it! Don’t overthink it, just lace up those sneaks and go!
Don’t get discouraged.
As previously mentioned…running is challenging. Especially when you first start, you’re going to wonder what the heck you got yourself into and you’ll probably question if you want to keep going. Don’t listen to that tiny little voice in your head telling you to give up! You are strong and you will earn this! Don’t get discouraged if you start and you can’t run longer than 15 seconds. With consistency and effort, you will improve…and that’s a fact.
Be consistent.
Consistency is going to be HUGE in your running journey. Once you’ve built up a nice endurance (which may take months), guess how long it can take you to start losing it? 2 weeks. Yep. Not fair, I know. But if you’re consistent, you will get better and better at running and you’ll continue to improve. Just know that if you take weeks off at a time, you’ll basically be starting over from scratch each time. That stat is going to be a little different for everyone, but as a general rule of thumb that gives you a good idea. I run usually 3x per week, on alternating days. On some weeks, I replace a day or 2 of my running with a spin class, but I always run at least one time per week.
Avoid Injury
Great tip huh? “Don’t get hurt!” Ha. But really, I’ve learned the hard way, and I don’t want you to make the same mistakes. For me, I know I can’t run on back to back days, and I cannot increase my mileage too quickly. Doing so is going to make you more susceptible to getting injured. So be patient with the process, and be sure you are stretching, hydrating, and foam rolling to help you avoid injury.
Follow a Plan if You Need Help
This concludes my tips for running for beginners…short, yes. But that is because running isn’t complicated. And that’s one of the reasons why I love it. Life is complicated. Running is not. It is an amazing mental escape and physical exercise. You don’t have to be the best athlete in the world to reap the benefits of running. You don’t even have to sign up for races, if you don’t want to! Early in my serious running days I signed up for half marathons and eventually even a full marathon, but nowadays I just run because I enjoy it. I typically don’t run more than 4-5 miles and I couldn’t tell you the last time I ran a real race. If you like races for the motivation, then that’s great too! Find what works for you. There is no right or wrong answer. Following a plan to get started can be really beneficial, so I’ve put together a sample beginners running plan that you can download & use. Click here to download it. There are also lots of “couch to 5k” programs out there you can use as well.
Hope this is helpful! Drop any questions in the comments!
xo,
Bess
You have the cutest workout clothes.