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

So you want to start to run?

Most people find that they need to practice running in order to improve their skills. If you give up too soon, you’ll miss out on a life-changing experience.

Others persevere through the hard part in the beginning. They fall in love with running and can’t get enough of it. We hope you’ll be one of those people. You’ll be so proud of yourself after your first race that you’ll want to keep running and sign up for the next one.

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

Your heart gets healthier: Cardiovascular diseases plagued 48% of America’s population in 2019. So reducing that risk is no small matter.

You build muscle: Your core, thighs, and calves will become defined and (dare I say?) ripped.

You’ll lose weight: Accompanied by a healthy diet, the level of calories burned will help you burn fat and trim your waistline.

You’ll get the runner’s high: It’s not a myth. Running has been proven to relieve symptoms of stress, anxiety, and depression.

You’ll reduce your risk of cancer: by maintaining regular hormone levels, speeding digestion, and keeping up a healthy weight, running will reduce your risk of several cancers.

Are you ready to learn the basics of running, and how to get started?

Let’s jump in!

Obstacles When You Start To Run And How To Overcome Them

It’s always better to get specific. I’m referring to the specific obstacles that beginner runners must overcome when I mention the “learning curve” at the beginning of this article.

Here are the 7 main challenges you’ll encounter:

#1: Motivation

It doesn’t matter if it’s early in the morning or late in the afternoon, you often find it difficult to motivate yourself to go for a run.

Solution: Remember the great feeling you had the last time you ran. Reach for that feeling of accomplishment, the fresh air, and the beautiful scenery to motivate you when you are struggling.

#2: No Clear Goals

Some people start running without a solid plan and just run for as long as they can.

If you try to run for as long as you can without stopping, you will likely not be successful.

Why?

Your brain is telling your body that it is more tired than it actually is. You’re more likely to give up before you should.

You should 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. Every training day, try running 2 miles. Build from there.

#3: Finding Time to Run

The main obstacle people face when it comes to fitness is a lack of motivation.

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

Solution: Work out a recurring schedule. If you want to feel less tired at the end of the day, set your alarm clock earlier and stick to it.

#4: Not Knowing What Gear to Buy

You’re probably one of two kinds of people:

1. You buy all of the Adidas products from the nearest store

2. . A pair of old sneakers and a t-shirt will work just fine.

Solution: Neither one is necessary for a beginner runner. The key to success is finding the right balance.

The number one priority when shopping for shoes should be comfort. Be sure to try on a pair of shoes before purchasing them to ensure they are the right fit. Cotton clothing should be avoided as it retains moisture. Instead, wear moisture-wicking fabric like Spandex or Nylon.

The best way to choose your gear is to get started and try different things out. You’ll figure out what you like and what you don’t like, and then you can make a decision about what gear is right for you. As you begin to run more, you will start to think of things you need to make your experience better. This can include things like a better pair of earbuds, a hands-free device for your phone, or a belt to hold nutrition supplies.

#5: Not Knowing How to Train

Should you run every day?

Is it better to give a lot of effort on the first day or to wait a week or two?

What does “cross-training” involve?

There are many training guides and free plans available online.

When you start running, you may get too excited and push yourself too hard, leading to burnout.

If you want to be a runner, it’s best to do it in a way that you can keep up for a long time.

In other words, take things slowly, have a plan, and make small improvements over time.

Athletes who are new to running might experience a case of runner’s itch!

#6: You Get Tired Too Fast

This is the tough one. Although we may feel discouraged when we can’t physically do what we want, it’s important to remember that we all have different limitations. Just because we can’t do something doesn’t mean we can’t still enjoy ourselves.

It is important to set goals for yourself that are realistic and possible to achieve, while also providing a challenge that makes you improve. Focus on your achievements rather than your weaknesses.

#7: Sore Muscles

We’ve all been there. Waking up the morning after working out too hard can be really painful.

If you want to be a successful runner, it is important to stretch properly and allow your body to recover after running. Injuries happen without it, motivation is lost, and training gets delayed.

20 Running Tips For Beginners From Marathon Experts

It’s time to learn how to deal with the obstacles you identified.

We’ve compiled tips and advice from running coaches, multiple marathon finishers, and fitness educators to give you all the information you need to start running today.

1. Get fitted for a good pair of running shoes

” You should get fitted for a pair of shoes at your local running store!

It is a fun process and you have the opportunity to ask all the questions you have to experienced staff.

The workers at the store will assess your manner of running and bring out shoes that are designed for that style. The right shoe can make running a lot more enjoyable and motivating.

2. Make a schedule and start out slow.

“Make a schedule. When you are just beginning, it is helpful to set aside 30 minutes three days a week to go for a run. Stick to the days you set aside and don’t let anything else get in the way.

Start slow. If you’re just starting to run, it’s normal for it to be tough the first week. However, if it’s awful, you probably won’t continue running. A brisk walk for 30 minutes followed by a jog for a few minutes is a great way to get started with a workout routine. The goal is to keep exercising and get your body used to it.

Running can be tough, so it’s key to stay motivated. If you want to start running, there are a few things you can do to get started. Find a running partner to help motivate you, register for a beginner 5k race, or download a 5k training plan to help you prepare. Whatever you have to do to keep going. The speaker is saying that, although it may be difficult at first, it will become easier if the listener is committed to the goal.

3. START SLOW.

Don’t push yourself even if you are feeling great! When starting out running, it’s important to be cautious to avoid injury.

Continue growing slowly and steadily to see the best results!

The rule of thumb is to not increase your running mileage by more than 10% in a week.

You should start by running a predicted amount at a set pace so your body can become adjusted and comfortable.

4. MAKE SHORT TERM GOALS (THE FIRST MONTH, 6 WEEKS, 6 MONTHS, ETC.)

This running tip is for beginners who want to see significant results.

Build up slowly and set stepping stones for yourself.

5. DRINK LOTS OF WATER!

Make it fun! To make iced tea, you will need a water bottle (or 2 or 3), fruit slices or berries, and a brand of tea that you love.

If you think you’ll be running for longer than an hour, get an energy drink that you like to help you out!

6. LEARN HOW TO LAND SOFTLY ON YOUR FEET.

You want to be a stealthy runner that can’t be heard from a mile away. The negative effects of poor posture can lead to injuries over time. To run lightly and quietly, think of each step landing softly like you’re running on air.

7. CROSS TRAIN

Other activities can help beginners as they adjust to running.

It can be fun and motivating to change your exercise routine!

8. 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 if you listen to your body.

What you need to do is not intense, but a combination of running and strength training is great.

Start your workout journey with baby steps, 10 minutes at a time, twice a week. Keep your weights light and easily accessible so you’re never discouraged from working out.

Work on your upper body one day, and then your lower body the next.

9. REVIEW YOUR GOALS CONSISTENTLY.

It’s time to make a big picture plan when you have achieved your shorter goals!

10. SET UP RUNNING SYSTEMS.

Turn your running into a routine by making it a part of your daily 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 up as a reminder

Think of all the little things that take just a bit of time, but make a huge impact on your ability to go for a run!

11. 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 it

12. EAT HEALTHY CARBS

Carbohydrates are especially important for runners who are running long distances.

are good for you However, this does not mean that processed carbs such as donuts, cereal, white rice, and white bread are good for you.

Choose complex carbohydrates to improve your nutrition and performance!

Some healthy food options include brown rice, quinoa, oats, fruits, and vegetables.

13. REMEMBER THAT THE FOOD YOU SEE IS THE FOOD YOU EAT

Set out healthy choices on your counters. Have bowls of fruit and cut-up vegetables available to snack on during the day.

If you want to eat healthier, keep the healthier foods at the front of your pantry and fridge. You’re more likely to eat those foods if they’re easy to see.

If you put those cookies on the counter, you will crave them all day. Depending on your sweet tooth, you may not be able to resist.

14. MAKE/PREP A GO-TO RUNNING SNACK.

If you start running, or become more active, you will probably find yourself feelinghungrier.

All tips for beginners should mention having a go-to snack on hand that is filling, fueling, and healthy!

15. BUILD YOUR VOLUME GRADUALLY TO INCREASE YOUR RUNNING FITNESS.

You won’t become a runner unless you actually run.

The best way to gain running fitness and improve your Vo2max is to run regularly, gradually increasing your distance each time.

Even if you’re only adding a half-mile to a mile every two weeks, be sure to build up your mileage slowly.

16. BREATHE.

Even when it is hard to keep going, step by step, always come back to being aware of your breathing.

If you’re breathing too fast and too hard, you might want to slow it down.

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

After you have increased your running volume (the amount you run each week), you can start working on your speed.

It’s important to be comfortable running before trying to do speed work, because it’s very demanding physically.

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

You can select the run/walk interval that is most comfortable for you, which could be 1 minute of running followed by 1 minute of walking, or 5 minutes of running followed by 1 minute of walking, etc.

Gradually increase the pace until you are no longer taking walking breaks.

19. FORM IS EVERYTHING FOR A BEGINNER RUNNER!

If you want to learn how to run with good form, now is the time to do it, before you develop any bad habits.

To improve your running form, watch videos of runners with good form and have someone take a video of you while you run. Analyze what you are doing right and wrong so you can make improvements.

20. ALWAYS HAVE FUN WITH YOUR RUNNING

This is one of the best running tips for beginners!

There will be times during your training when you just need to lose some weight, but it can still be fun and enjoyable!

Choose something healthy for yourself every time you reach a new goal, explore different foods and places, and make new friends along the way! Enjoy all the new experiences!