Tips for a beginner runner.
Just Keep Showing Up.
This is Part 1 of a 6 part series where I’ll discuss tips for beginner runners taking on their first Mile, 5K, 10K, 10-miler, Half Marathon and Marathon.
To run is natural. Nobody taught you how to run, it simply was the next evolution in self propulsion after walking. Watch any child as they make their transition from crawling to walking and if you blink, you’ll miss the moment they start running!
Humans are incredibly capable of running long distances. In fact, we are the best mammals on the planet at it.
You’d be hard-pressed to name another land animal that can sustain running for the distances and time that we are capable of. In fact, the closest land animal that comes within proximity to the running capacity of humans, is one of our best companions. Dogs.
Simply put. Running is natural to the human condition. You can run again, if you choose.
At some point in your life you were forced and convinced not to run. Many times it’s our own parents, doing their best to keep us safe from running into a street or in a parking lot. “STOP RUNNING”. It was meant for your own safety.
In school, they strictly forbid running in hallways, and those young elementary school kids just can’t help it. It’s in their nature to move and to move fast, then they get in trouble for it. It’s an attempt to instill discipline and order into young kids. To make life easier and more organized for teachers. In their attempt to instill self-discipline and respect for rules they must quell the most basic of human instincts. To run.
Around the age of 12, in middle school things drastically change. Many PE teachers use running as a punishment. In sports, running a lap or running the court is often due to making an error or messing up a play. It’s punishment for poor performance. Running becomes punishment, and nobody likes that. At the same time, within ourselves we start to develop strong feelings as to what we like and don’t like.
For most people, they will seek comfort and avoid struggle, pain, discomfort and especially punishment. This is true of most teenagers as it is for adults. Unfortunately running becomes more difficult as we age. From gaining weight, to poor diet, injury and illness, running becomes hard. Aside from the physical complexities, finding an hour or two to run in the midst of having a family, raising children and building a career or business can make it feel impossible. Maybe you don’t feel like a runner or look how you think a runner should look, so you avoid it.
But you can run, AGAIN.
If you’ve read this far, then you’ve made the choice to at least entertain the idea of running. For that alone, I applaud you. Now, it’s time to put your interest and passion into action!
Building up to that first mile.
Running shouldn’t be painful. Yes, you may find it uncomfortable, challenging and at times downright frustrating, but it shouldn’t be painful. Running through pain will lead to injury and avoiding discomfort will lead to disappointment. You’ve got to be able to distinguish the difference between pain and discomfort. It’s a learned ability that running will forge.
To prevent pain and possible injury, I recommend getting fitted for and buying a pair of dedicated running shoes. Well fitted shoes support proper form and gait, reduce stress on the joints and back and can prevent injury. Investing in a good pair of dedicated running shoes is a great start.
SHOES, SHOES, SHOES and MORE SHOES.
If you went to Google and started searching for running shoes, no doubt you were overwhelmed with brands, terms and prices!
Zero Drop, Toe Box, Nitrogen Infused, Carbon Plated, Ergonomics, Heel to Toe Drop, Sock Fit, Road Shoes, Trail Shoes, Track Shoes, Cross Trainers & more.
Do not concern yourself with all those terms and all the brands. You’ve got to find a shoe that is right for you. Don’t rely on your friends, reddit or reviews. Find your local running store that can 3D model your feet and properly fit you with a pair of running shoes. Running stores will 3D Scan your feet for free, to assist in finding the right fit for you.
I recommend buying in-store with a good return policy. Most running stores will allow a return within a few weeks if the shoe isn’t right for you. This is great as a new runner because you don’t yet know what works for you and this allows you to swap them out if you need while consulting with a sales rep who is a seasoned runner.
You don’t need a “Super Shoe”, that’s carbon plated and designed specifically for racing and will wear out after just 100 miles or so. These shoes range $250-$400+. You should be looking for a “Daily Trainer” and those shoes will range in price from $90-$145. I know that’s a hefty investment for a sport you’re new too, but I assure you finding the right shoe really helps.
Other than shoes, you don’t need any fancy running apparel, gadgets, apps, watches, glasses or hats. Find some workout clothes that are comfortable and you don’t mind sweating in. Don’t worry about how these clothes look, it’s about how you feel wearing them. You should feel comfortable in your clothing when running.
Finally, let’s get running!
Starting with an interval plan is a great way start. The options for modifying this plan are numerous but the underlying principle remains the same, walk and run until all you’re doing is running.
3-ON / 2-OFF: (30 minutes total)
5-minute brisk walk: This should work up a light sweat. (5 minutes)
Repeat these intervals for a total of 4x. (20 minutes)
3-Minutes of Running
This is not a sprint. This is a jog or easy run.
2-Minutes of Walking: This is a brisk walk.
5-minute cool down walk: This is a brisk walk. (5 minutes)
I really enjoy using TIME as the guiding metric because you can plan this into your day and it doesn’t require knowing your pace or measuring distance. You can also adjust the times to fit your fitness level. You’ll find that the more you show up, the more you’ll be running and the less you’ll be walking.
Generally you can start adjusting the running / walking times after you’ve completed this workout three to four times. Continue making adjustments until you are running non-stop for 30 minutes!
You can modify this plan using distance instead of time. Such as doing a 1-mile warmup walk then running for 1/4 mile then walking for 1/2 mile. This will require a GPS (watch, phone, app) or simply paying attention to the mile-markers on the trail if they are present.
Committing to running your first mile will take discipline. Don’t rely on motivation because it is fleeting and dissipates when things get uncomfortable. Discipline will take you from beginner to 5K finisher! The not-so-secret to success in running is to “Just keep showing up” and that takes discipline. There will be days that you don’t want to run, but you will find that it is precisely those days that you end of up having some of your best runs. Sometimes the hardest thing to do is getting out of bed and actually getting to the trail.
This blog post was spurred by a post from a new runner in my Run Club and the copious amount of tips and recommendations from our more seasoned runners. Here is a compilation of insights and tips that I believe are valuable to a new runner.
Go get fitted for some good running shoes. Fleet feet in Raleigh is a great store.
Start out by run walking, I would go by time not miles to start out. Example: start 15-20 minutes, run for 5-8 minutes walk for a minute then repeat. Do that for a week or so and then Increase your running time and decrease your walking. Once you can run the full 15-20 minutes then I would add more that by 10-15 minutes. ~Jeffrey
1) follow the Couch to 5k program. Plenty of free apps out there.
2) SHOES!! Invest in good ones.
3) speed OR distance…..you can only pick one at a time unless you want to keep lung and shin pain. I’d personally say stick with Team Turtle until you get that 5k distance and then maintain that distance while training but increasing your speed. ~Amy
Welcome! When I started running long ago, I followed C25K. I will echo most of what everyone else says. Shoes, shoes, shoes. Get fitted for proper shoes. And start slow. The only person you are competing with is yourself. At the start of your journey, don't try to keep up with faster folks, there will be a time for that later.
And come to the weekly group runs. All paces are welcome! Some people walk, some people sprint, but everyone is cool. ~Carrie
As far as your breathing, I always like to start nice and easy. I get my breathing down and a nice steady pace and as my body warms up it starts speeding up on its own. If you have trouble breathing, you may be trying to start too fast. You should be able to have a conversation while you run. Not that you have to, but be able to.. lol.
Shin splints are probably a need for new shoes and/or a need for stretching. Try not to get “cheap” shoes. You can sometimes catch sales on good shoes. I’ve come to the realization that it’s better to spend the money on a good pair of shoes than on a foot doctor. Good luck! ~Luis
Couple things to add from a “jogger” - I find that as I’m running if I feel myself losing focus and form, start to check in - refocus breathing (in thru nose, out thru mouth in steady breaths)
- recheck form ( shoulders out of ears, back straight, pick up legs vs sloppy dragging)
- give myself a landmark to “get to” and once there check in again if I need to walk a bit and really get my breathing in check or give myself another landmark.
And, welcome to the club! ~Kathleen
Adding in weight training as well will help a lot. ~Brian
Set I distance goal (one mile, 3 miles, whatever) run as much as you can. Walk some. Then run some more. Do the whole distance, even if you end up walking most of it. Next workout, do it again but try to go longer before your walk breaks.
Sometimes you just need to train your body to be on your feet for that distance, then you can work up to running the whole time.
Don’t be afraid to come to the run meet ups. There will be someone there to run with you. ~Tiffany
Stretch. We all should. Most don’t, including myself
At first don’t worry about pace. Just get time on your feet. Don’t push it if you get hurt. It’s been 10 years since my injury and I didn’t listen to the dr or myself and I’m no where close to where I was and I was stupid.
You don’t need anything fancy to get started. Just sneakers. ~Lori
I think from the mental aspect of running the best thing you can do as a beginner is not to compare yourself with anyone else. Everyone has their own journey and everyone’s start is different. It takes time, consistency, and patience. Just keep showing up and putting in that work (have fun) and you will see amazing results! Hope this is helpful. Good luck and rooting for you! ~Steve
Four simple rules…
1. Start. Nothing happens until you do.
2. Team up. Everyone needs encouragement and accountability and should be willing to provide it for a friend.
3. Listen to your body. Talk with your doctor, read all of the self help books you can. Bottom line is that your own body will give and tell you everything you need to know.
4 Don’t stop. Many people start but success awaits only those with the commitment, determination, and discipline to stay the course.
Last word. The decision is yours and yours alone. You will live with the rewards or the consequences of your decision. ~Tony
Welcome to the group! When I first started running a couple of years ago I couldn’t run more then 30 seconds at a time so I agree with the intervals the others have suggested. Also I found talking while running and walking helped me breathe properly and not get that burning feeling! Please come out to the run club and don’t be intimidated! It helps you stay disciplined and people have great advice! hope to see you soon! ~Erin
I’ve NEVER been a runner. One day I decided I wanted to start and tried the C25K app…and it was perfect for a newbie like myself. It helped to build my endurance & confidence…fast forward a year later I ran my 1st half marathon. I’d recommend that app to anyone starting out.
Also, get fitted for a good pair of shoes. I went through the shin/knee pain too. Once my legs/joints got a little more “seasoned” it went away. Rest when you need to, listen to you body. But shoes will help with this tremendously.
Best of luck! ~Craig
This Substack is dedicated to building relationships through running by taking an examination of the Physical, Mental, Emotional and Social aspects of running. I think you’ll find the running community to be supportive, inclusive and positive. Work ethic and effort is respected and Personal Bests (PB's) are celebrated by all.
I know so many people, myself included, who don’t necessarily feel like a “runner”, but that concept only fills the 6-inches of space between your ears. Get out there and give it a go. Give it a shot. Then keep showing up. Keep trying. Keep putting in the work and before you know it, you’ll be crossing that first 5K finish line with pride and exuberance!
Another great write up my friend.