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Beginner Running Tips : What You Need to Get Started

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We’re gonna take it wayyyyy back to today. Like back to the beginning. If I’d had access to these beginner running tips on day 1 it would likely have saved me not only some time, but my sanity.

Wondering if others struggled as much as me? Yes
Wondering if it would ever feel easier? Uhh, kinda.
Wondering if that ache was normal or a really bad sign? Probably normal.

There are bazillions of tips, tricks and ideas out there to make you a better runner, but what do you really need to know just to get started? Not nearly as much as you might think!!

These tips to start running are going to surprise you in their simplicity and even in not being so freaking hard that you’re terrified to lace up and get moving.running tips for beginners

Beginner Running Tips

I’ve got so many articles here, that I want to try and break them down by topic for you. Bookmark this page in case you need to come back, ok you will need to, but for now checkout the sections and figure out what you need today.

That’s one of the first keys, take it one run at a time!

  • Printable Couch to 5K Training Plan (now that’s a good day 1 start!)
  • A Doable Guide to running your first 5K
  • A Guide to Master Running a 10K
  • A printable first half marathon plan (in case like me that’s the first race you’re doing!)
  • A beginner’s half marathon training resource page
  • What Running Coaches wish you Knew (might surprise you)

What’s a good distance to start running?

How long should I run as a beginner? Ahhh that’s the question of the ages and the first answer is NOT every day.

At the bottom of this post you’ll find graphic to pin for later that includes the entire Couch to 5K program. It’s the perfect way to get started…unless you’re crazy like me and want to make a half marathon your first race.

  • Don’t be afraid to walk, it’s how you’ll start learning to spend more time on your feet (in fact it’s called the Galloway Method and is an ideal way to train!)
  • Slow down to run farther
  • A generally accepted guideline is don’t increase your mileage more than 10% a week
  • Your long run shouldn’t account for 50% or more of your weekly mileage
  • Don’t worry about how far you’re going, just go!
Want more than just a plan to print on your own? How about access to a coach every week to ask questions? And a community of other runners who are going through all the things you are? Checkout the new Online Running Group for just $17.99 month (multiple free printed plans included).

Of course the final piece of this is the age old 10% rule. As in don’t try to increase your total weekly mileage by more than 10%, that’s how many new runners end up with shin splints.

This is one of the tips for beginning runners that often gets ignored because it sounds so basic, but it works. Don’t try to be wonder woman and do it all right from the start. An injury that puts you back on the couch is definitely not motivating.

Does Running Get Easier?

Yes. No. It’s complicated.

Because in running there is no real finish line. As soon as you run 1 mile, you set a goal to run 2…run 13.1 and you set a goal to run it faster. In that sense it never gets easier because you’re always taking on a new challenge.

But, does the showing up consistently to do something hard get easier? Yes. Absolutely.

  • You build habits which help to get you out the door
  • Your body adapts to the discomfort and gets stronger
  • Your endurance continues to grow and that helps you keep training consistently
  • You start tapping in to the runner’s high and begin to enjoy the sweat sessions, to need them

does running get easier

How to Get Better at Running?

The only way to get better at running is to continue showing. It’s hard in different ways for all of us. But these things will help you start improving:

  • Implement the run/walk program to improve your endurance
  • Build a strong base before you start adding in a lot of speed workouts
  • Start doing running drills that will help to improve your stride and your cadence
  • Include hills in your runs. They will make your legs stronger, which will make you faster.
  • Don’t be the runner who skips strength training! Free online strength training resources for runners
  • Try these beginner speed workouts once you have a solid base of running at least 3 days per week
Don’t try to figure it out on your own! There’s a proven strategy to help you build without injury. Download a printable version of the Couch to 5K plan >>

Does your running form matter?

Focusing too much on your form initially can be stressful. Instead pick a couple of key aspects and then check in during your run to see if you’re maintaining those good practices.

Checkout my running form tips for easy ways to check in during your run and the only 4 things you need to focus on initially to help you stay injury free and even breathe a little better.

If you’re ready for more advanced techniques checkout this comparison on pose and Chi running methods, to find additional tips.

Perhaps you, too, have marveled at the “fanatics” who run in all kinds of weather and treat their training as if it were practically a religion.

These runners don’t necessarily possess special dedication pills, rare ambition genes, or are particularly self-disciplined, but have found that running enacts the cycle of pleasure and gratification; offering the unique set of internal and external rewards only running can give. – The Ultimate Beginner’s Running Guide by Ryan Robert.

Some people might say beginner running tips shouldn’t talk form, but I’m a fan of the idea that we might as well start with good habits because it’s a whole lot easier in the long run (pun intended).Funny quote about runners lifting

What if you don’t have the energy to workout?

In general, prior to my crazy estrogen issue I never considered my energy levels to be honest. Working out was something I did simply because I loved it and I never questioned that I would get up at 6 am to run.

Now I admit, my amazement that I powered through two marathons when most people would have been down for the count. I attribute this to the basics that many of us know or preach, but sometimes don’t do.

I needed to feel good so I was following them as often as possible:

  1. Daily green smoothie or green juice
  2. Foam rolling
  3. Protein powder to help with recovery
  4. Daily goal of at least 7-9 servings of veggies and fruit
  5. Sleep for recovery. Probably more than normal to be honest as my body was trying to keep cortisol levels down from both sickness and training
  6. Carbs. You cannot workout full steam on a low carb diet or at least I can’t. My weight loss always stalls as my energy plummets when I try to be too low carb. Stick to awesome whole grains, sweet potatoes, fruit and yes the occasional cookie! Your body needs carbs for fuel.
  7. Pre-workout supplements for runners. I don’t drink caffeine during the day, which means if I choose to use a pre-workout supplement before a long run I am able to truly get a nice performance booster.
  8. Digestion. I didn’t know until much later how digestion can impact our energy levels and so much more. Now I take a probiotic and digestive enzyme.

I also found that my energy levels stay higher when I stay active.

If I take a 100% do nothing rest day, my legs feel more sluggish the following day. So I take active recovery days and do low impact activities like walking or restorative yoga to keep the blood flowing on off days.

Tips for new runners often include tons of rest days, which is fine if you need them! But listen to your body, do you feel better or does it just throw you off schedule when you skip your morning workout?

Back to basics - what a beginner runner really needs to know (hint it's not drills and gels!) #runchat #sweatpink Click To Tweet

A few friends of mine have also recently gone gluten free and swear that their energy levels have sky rocketed, so if you’re just dragging all the time, that’s something to consider too!

It’s not unusual for people to have a dairy or gluten intolerance. A 30 day elimination trial that helps clear out any food causing inflammation in your body will certainly give you more energy!

How to handle the changing weather and allergies?

Indoors or on the treadmill, I don’t care a run is a run!

Don’t stress too much about the where or the when, just decide you’re going to get it done.

  • Tips for running through allergy season
  • Tips for running happily into winter
  • Tips for surviving heat and humidity
  • Tips for surviving long runs on the treadmill
  • My must have summer gear
  • My must have winter gear

Heat, rain, cold, snow, most long term runners will tell you that investing in the right gear has made all the difference in ensuring they get out the door.beginner running gear

What to wear running for beginners?

One of the first questions new runners often ask is “what shoe do you recommend?”

Running shoes are a super personal choice. But here are some thoughts…YES get actual running shoes.

I’m over the moon with a low profile running shoe like the Saucony Kinvara and a cushioned neutral shoe like the Hoka One One Clifton. The two are completely different, but have the same neutral feel and low heel drop.

They also allow me to rotate running shoes, which means my body doesn’t begin to shift my stride or over rely on the shoe for good form.

What works for you is often going to be a bit of trial and error.

Even the best shoe store may recommend a shoe that doesn’t feel great, so no matter what features it has it won’t be THE shoe. Don’t skimp on your shoes, I tried for years to use cheaper pairs because I was a poor college kid!! It’s not worth the pounding your body is going to take!
Read all the best tips for finding the right shoe >>
hokaPersonally I love running shoes in general and have tried just about everything….seriously everything.

I was open to barefoot, I was open to going from minimal to maximal. I have found that neutral shoes are key and the heel drop really matters, but that’s MY body.

What other gear?

  • A basic GPS running watch (you don’t need all the bells and whistles)
  • Good dry fit running socks
  • Shorts or capris that don’t ride up while you run causing chafing (I like these longer Lulu shorts)
  • Dry fit shirts are amazing, but honestly I ran my first marathon in a cotton t-shirt!

Ready to keep reading?

  • Understanding Running discomfort vs pain — this is so huge in knowing when to push and when to stop
  • Confidence Boosting Workouts – when it feels like every run has gone bad, try these
  • Learn tips to increase your running endurance
  • Dear runner — read when you need that next level motivation

What was the best advice you received when you started running?

Any other running questions you have?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

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BONUS: Beginner Running Program

As adapted from the official Couch to 5K, here is a beginner running program that will help get you started. Tips for running a 5K are all about the things listed above, so don’t over think it.

Just start at day one and keep going.Couch to 5K running program - click for more beginner running tips from a running coach

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Posted by amanda Categories: 5k, Motivation, running coach

Reader Interactions

Comments

  1. Diana Fitts says

    October 6, 2016 at 7:23 am

    This is such a resource packed post! I wish I had been given info like this when I first started running. While I’m now helping others begin their running journies, my inspiration to do so was born from the lack of resources that made sense for my life. I like how your post emphasizes every aspect, from nutrition to shoes, without being overwhelming or inaccessible. So much of running is about having the confidence to get started, and this post does a great job of instilling that. Thanks!
    Diana
    betterthanalive.com

  2. Jill @ RunEatSnap says

    October 6, 2016 at 9:35 am

    I didn’t get any advice when I started running. I was going through a breakup and running was the only thing that made me feel better. So I just ran until I couldn’t, then I’d walk, and then I’d run again! Ultimately I got ITBS from overtraining and then learned how to actually train but ahh the feels of running!

  3. Megan says

    October 6, 2016 at 12:47 pm

    One of the biggest tips I got when I first started running was that running didn’t have to be fast. I learned to build up mileage by being okay with not going as fast as I thought a run should be. Once you get the mileage going, THEN you can start to work on speed :)

  4. James Gross says

    October 11, 2016 at 4:37 pm

    Great info for beginners! I always focus on weight training and calisthenic exercises not on running. Interesting, I have understood better from your post. I will try to do this workout. Thanks for sharing.

  5. Claudia Smith says

    October 12, 2016 at 10:19 am

    Such an informative post! There are some tips I’ve never heard though I’ve been a runner for such a long time. That’s very specific and helpful. Thanks a lot for sharing!

  6. Jamie Cain says

    October 13, 2016 at 10:49 am

    Great tips. When I started running, someone had suggested me interval running. I used to walk in between runs…like walking for 30 seconds to one minute and then run running for 30 seconds to one minute. Initially I used to jog between walks and then scaled it to running. Eventually I increased the durations and this helped me build a foundation for running long periods of time in turn increasing my aerobic endurance. I’ve also added some resistance training into my running schedule using weights to build muscular strength to be able to hold my body while running long distances.

  7. Sammy says

    October 16, 2016 at 8:02 am

    This is a great post! When I started running I was continually get hurt. The best thing that happened to me was finding a foot doctor that was a runner. He taught me about the right shoes, the value of foam rolling and moderation. You’ve captured all of that and more here.

    sammy

  8. Agness of Fit Travelling says

    April 25, 2017 at 3:24 pm

    These tips are just great! I believe that setting a goal is crucial for successful running, Amanda!

  9. Jeremy N says

    July 25, 2017 at 1:52 pm

    Excellent tips! Especially running in the different seasons. Where we live it can get super hot during the summer and rather chilly in the mornings during the winter. Keep up the great work!!

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5 Secrets to Improve Your RUn

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
//
❓Do you have guilt or get guilted about workouts for n holidays?❓
//
This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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