The Best Running Tips for Beginners Then & Now

Whether you got a new pair of running shoes to motivate you, or your best friend keeps inviting you to go on a run with them. These are the most simple, yet impactful running tips for new runners.

Start Slow

Please take things slow at first; both your pace and the distance you’re running. And don’t just follow this advice for the first one either. Go easy for the first one or two weeks.

This helps avoid over exhaustion, injuries, and other discomforts that could lead you away from future runs. And starting a habit like running, is easy to fall out of love with.

Another key reason is that you might need to learn what running form works for you. There are so many different ways you can run to help prevent short term and long term pain or injuries from developing. But as you’re starting out, I love the advice professional runner Joan Samuelson offers.

“The best advice I can give to you is to feel like yourself out there, to feel natural about the way you’re running. Don’t try to adapt to a prescribed running style. Run with your body and your mind in a way that feels natural and puts you in a position of inner peace if you will. You need to feel fluid. You need to feel as though your body is responsive to the effort you’re putting in, to put one foot in front of the next.”

Find the Right Shoes

Depending on who you are and what you like, this might be your most or least favorite part. (Aka, if you like to shop, then this will be fun.) With so many slight variations each of us have just in our feet, let alone our entire bodies, it’s a blessing to have so many different options to choose from. But, when you don’t know what to look for, then this can actually be a curse.

To help simplify the process of finding the right shoes to run in, there are two routes you can take. First, go to a running shoe store and try multiple brands and models. Stores dedicated to running shoes typically have a treadmill or running loop that you can use to get a feel for each pair. Or, if you prefer to take things slower, then you can find so many different brands that offer return policies (even if you run in their shoes); such as Altra, Hoka, Nike, etc. This enables you to pick up a pair or two and see how each does on actual runs.

Running for Distance or Time

Running tends to be a drag. Over the last 10 years of running, not once has a run felt like a breeze from start to finish. There have been moments where I don’t feel out of breath or exhausted, but never like I was gliding along the road. Due to this, I like to change out what I’m running towards, either the end of a timer or a certain distance.

For the longest time I only tried to run to a certain distance, and eventually I would get fed up with that. After taking a break for a week or two, I’d go back to the same thing. However, when I wanted to run a half marathon, I knew that would take about two hours. The longest I had run until that point was max an hour. By switching my training to run for 60 minutes, then 70, and eventually 90+ minutes, this helped me build up endurance.

Try Different Types of Media

You’re going to get bored while running. You’re not the first or the last person that’ll experience this either. Even the founder of Nike, Phil Knight, shared in his memoir Shoe Dog that he didn’t look forward to going on a run but eventually that became his thinking space to contemplate different things. Thankfully, there are plenty of options now that can help us lessen the amount of boredom on a run too.

The go-to is music. It could be rock, pop, hip hop, or classical, try different genres and groups to see what entertains you most. Some of my friends prefer to listen to podcasts or online lectures (like Ted Talks). As for me, ever since I was young, I got frustrated by the up and down in my pace on runs and the only thing that’s remedied this is a metronome. It helps me keep a consistent pace, and when I’m training for a race, I can use a higher BPM metronome to gradually get faster.

Stretch

As of writing this, I’m only 26 years old and there have been a number of times where I either tweaked my back or neck to the point that I could barely run. It happens to all of us, whether we’re 14 or 64. The best remedy I’ve found to minimize injuries like these is to stretch.

If not to prevent injuries, then to alleviate soreness. You can stretch before and/or after a run, along with different times in the day. I’ve found stretching to be a great way to start the day, as well as make it through a long afternoon. (This is much better than having a coffee, energy drink, or soda pop to give you a boost to make it through a workday.)

There are two types of stretching too: typical static stretching, or more dynamic movements. For example, before a run I’ve heard from many different runners and trainers to begin with light dynamic stretches (like butt kicks and high knees), followed by light static stretches focused on key areas that are either sore or tend to tighten up on a run.

Try different types of movements before and after your next few runs and see what feels the best to you and make any needed changes over time.

Comfort is Key

This is specific to clothing outside of your running shoes. Things like socks, shorts, shirts, etc. It’s pretty simple; wear what you find comfortable to run in.

One of my past coworkers wasn’t a big fan of running, but when he did go for a run, he refused to wear anything else than an old t-shirt, a pair of long 90s basketball shorts, and a thick headband. I prefer short running shorts that are thin and light, a shirt that doesn’t chaff, and hats that are soft and floppy.

You know what you’re comfortable with, so just start running in those clothes and take it from there. And if you want to try different kinds in the future, then do it and see what you prefer.

Run at Different Times

I’m a morning person and prefer runs at the butt crack of dawn. (My family like to poke fun at how I have the lifestyle of a stereotypical 70 year old.) My wife, she’s more of a night owl and despises early morning runs. When she first started to run, she tried running at noon, late afternoon, and night, but none of these times really worked for her. Eventually though, she started running around 10AM and found that to be the perfect time for her.

So, experiment with different times of the day for your training sessions, and see what works best for you, your schedule, and your body.

Train for an Event

Motivation is an emotion. Discipline is a behavior. I highly recommend training for a specific event. For example, you could be expecting your first baby, and you don’t want to be winded when trying to keep up with them. Or you’re wanting to test yourself and prove that you can do hard things; like run your first 10k.

Either way, it’s difficult to always have the motivation to work out. However, when we have a reason to train, that provides additional motivation that can help us develop discipline in our training.

Fuel Before and After Your Run

I can’t stress how important these last two sections are. Ensuring that your body has the nutrition it needs is absolutely essential. This will help you both mentally and physically. No surprise here, but any run where you’re starving, thirsty, or tired is almost always harder than it should be. But this will take some trial and error too, as you learn how to not over fuel at the same time.

I remember going for a run a few hours after eating Panda Express and felt sick for the entire run. Another time I tried having a banana, and this was much better. After more tries, I learned that I can’t eat anything within an hour of a run.

It doesn’t stop there though. It’s crucial to replenish your body’s energy stores by refueling 45-60 minutes after you’re done. Otherwise, your body will likely go after your lean muscle to create the energy it needs.

Get Enough Sleep

Last but definitely not least, you need to get enough sleep. Over the last few years there’s been amazing sleep studies and research that have shown us just how important sleep is. It affects not just how much energy we have, but what foods we’re likely to choose throughout the day, the likelihood of getting an injury, recovering from a full-on training session, or learning new material.

I highly recommend listening to different podcasts where Matthew Walker provides specific findings from studies he’s both led and supported throughout his career. He does an amazing job sharing how to get the most from our sleep.