If you're just starting to run, or wanting to start, here are a few tips that I have that might help you out.
1- it's going to hurt! I mean, let's be honest, no matter how slow you start. No matter how many walk breaks you take, your legs are going to be slightly sore. You are using muscles that haven't been used before. At first, I would suggest to not run more often than every other day, this will help you learn the difference in sore muscles and when you should take some extra time off to prevent an injury. Listen to your body! Anything that's worth it is going to hurt.
2- get fitted for shoes. Really. Do it. I didn't know how important this was until I already had shoes and realized that mine were going to be fine for the short term. But for my second pair, my beloved Brooks Pure Cadence 2s, I was fitted and fell in love instantly.
3- dress as if it is 20 degrees warmer than it actually is. During the summer, this isn't a big deal for me, but I have trouble with the 30s and low 40s. I mean, its cold when I get started, but a few miles in, I'm roasting. I usually wear layers knowing I can shed them if need be.
4- find something to keep your mind occupied. A lot of people like to listen to music. Some people like the quiet. Some people like to listen to books. I personally like music, but it has to be upbeat or I'm bored. Just find what works for you.
5- take your phone. Even if you don't use it to track your miles and pace or to listen to your music. Bring it along incase you have an emergency.
6- rest days are important. Rest days are when you get stronger. They help reduce your risk of injury. They also help you to mentally reset: sleep in if you're a morning runner, relax with a cup of coffee if you're a night runner, enjoy lunch with a friend if you're a noon runner. You can also treat your rest days as active rest days and do cross training and/or strength training.
7- don't eat back all the calories you just burned. This is especially true if you are trying to lose weight. Your 3-5 mile runs shouldn't make you any more hungry than you would be otherwise. Stay hydrated- many people mistake thirst for hunger, so try that first. I didn't really tell a difference until I hit about 10 or more miles, but anything over 7 or 8 miles, I try to stay fueled throughout my run.
8- just get out there. Don't worry about what others think. Don't worry about being fast. Run for you and your health.
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What tips do you have for beginning runners?
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