Hello! I’m sharing a fabulous guest post today from Debbie of Debbie in Shape. She has a fantastic blog with so many great tips on running and blogging!
I really hope you enjoy this guest post from Debbie, all about starting off running on the right foot!
[bctt tweet=”Learn how to have a successful start as a new runner from @debbieinshape! #runchat #sweatpink “]
10 Fabulous Tips You Need To Know For Your First Runs
Disclosure: This post contains affiliate links.
On the Internet, it is easy to find runners from all backgrounds and levels. They share their experiences and stories with us. If you do a search with the hashtag “#runchat” you will find great reading and images.
The popularity of running is not overrated. Among the incredible reasons why you should also join the fun are:
- running improves health
- running is great outdoors as well as indoors
- running improves your energy levels
- running helps with stress relief
People start running for various reasons. Once the running bug bites you, it is almost impossible not to get excited about it. But now that you want to get started, what are you supposed to do? You feel the vibe and you want to become part of it, what do you need to have in mind for your first runs?
Let’s have a look at these 10 tips that will help you feel fabulous to get started:
1. Set goals
Before thinking about putting on your running shoes, it’s necessary to define your goals. These goals must be in line with your current fitness level. If you have never run before, it’s not realistic to dream of a marathon within just a couple of months.
Setting “unreachable” goals will only help you lose your motivation. Look for a 5K run in your area and start training for it. It will be a much more inspiring objective.
For those starting from scratch, if a “from couch to walk” plan is the best option for you, so be it. It’ll be more productivity and you’ll avoid unnecessary injuries.
2. Have a plan
Once your goals are clear, it is time to define an action plan that will lead you to successful running.
You should ask yourself some basic questions before anything:
- How many times a week will you be able to run?
- How can you arrange your appointments to make room for consistent training?
- Do you have a running partner? What is his or her schedule?
If you are training on your own, plans like the ones from Nike+ can be a great alternative. They are available for different fitness levels. You will for sure find one that fits your needs.
3. Make rest part of the plan
Listening to your body is critical. Your must allow your body recover from training, no matter how experienced you are.
Even if you choose for active rest, watch for overtraining signs. Having one full day rest per week is not luxury.
To book progress, it is necessary to give your body enough time to recover. Your muscles will thank you for that.
4. Invest in good shoes
Note that I wrote good shoes, not expensive shoes.
For short distance running, you can get away with less fancy trainers, but quality should be in mind. Different brands focus on different motion mechanisms and foot strikes. Runner’s World has a shoe finder that might help you out in your quest.
Wearing “wrong” shoes may lead to bad posture and injuries and I’m sure you don’t want either of them.
5. Mind your outfit
Take into consideration the season of the year when buying your running outfit.
Ideally, you should wear an outfit for temperatures 10 or 15 degrees warmer than the ones you have at the start. Remember that you will sweat. Unless you are on a treadmill, you will not have the possibility to take extra layers with you (or carry them along the way).
6. Stretching is your best friend
Running itself is a complete and fantastic way to get and stay in shape. That said, flexibility should not be forgotten.
Stretching before running will loosen up your muscles and improve your circulation. Afterward, it will help relax tight muscles.
When done the right way, stretching also helps avoid injuries and prepares your body for your post-workout activities.
7. Make it more than just running
To get the most out of your workouts, it is advisable to include other activities. An example of a great complement is crosstraining, but yoga and strength training are other excellent options.
If you don’t know many alternatives, look for inspiration online. Nike Training Club offers a variety of exercises and can be combined with Nike+ running plans. Check this review from Janelle to learn more about it.
8. Mind your intake
Whenever starting a new physical activity, it is important to adapt your diet. It also includes hydration.
Running is great to burn extra calories. But even if you are interested in losing weight, you should be careful not to go too much in deficit.
Eat smart to get the most out of your efforts without jeopardizing your health.
9. Make it a habit
Once the first running impulse is gone, it is the habit that will keep you going.
With little steps, make running a routine. It’s easier when you set goals and write a plan right from the beginning.
You may have bad days because we all do. Still they should not be used as an excuse to stop your progress.
10. Enjoy it!
Saving the best for last: enjoy running! It is a fun workout and you will be getting a lot from it.
If you feel it is getting boring:
- Change the environment
- Try new difficulty levels (hills, track etc)
- Add some music
- Think of your progress
Remember why you started and get going until you reach your goals. And then? Set new challenges!
Takeaway
Running is an excellent way to get some physical activity done. You can do it pretty much anywhere, all year long. It is accessible to the young and the old.
Like any other exercise, it is key to listen to your body. Before starting training, consult your health care provider to evaluate your health. If you have never worked out before, it’s advisable to hire a Personal Trainer or join a running group.
Now I want to learn from you: what is your fabulous running tip?
About me: My name is Debbie Rodrigues. I’m a nationally certified Personal Trainer, CrossFit Athlete in recovery, Brain Tumor Survivor and a Reiki Therapist. On my website debbieinshape.com, I show YOU tools you can use to improve your health, well-being and achieve your goals. Join our monthly newsletter for exclusive updates!
I’m also sharing this post as part of Tuesdays on the Run with April of Run the Great Wide Somewhere, Patty of No-Guilt Life, and Ericka of MCM Mama Runs.
Let’s stay connected! Follow me on Facebook, Twitter, Instagram, Pinterest, and Bloglovin!
Great tips Debbie! I wish I knew about the need to cross train when I first started running!
I’m glad you liked it, Stacey!
Whatever the sport, it is important to work out the body all around.
While running will help you improve your pace and speed, cross training will help you with the rest of your body.
I’ve wanted to be one of those people that enjoys running since forever. I love working out, but I haven’t been able to get into running. I’m going to try your tips and give it another go! Thanks for sharing 🙂
LiveLifeWell,
Allison Jones
#BLMGirl
Running like other activities is not for everyone, Allison.
It’s accessible and that is why many people do it.
I love it, but from time to time I cannot make it because of other activities.
Give it another try, but don’t feel guilty if it’s not your priority.
Thanks for stopping by!
Great tips! Anyone can start running. I hate when people say they can’t.
People have to see the possibility for themselves, Lacey.
It’s not a matter of how fast or how far one can go, but the activity itself is what matters. Unless they break free from their paradigm, it’s hard to get them moving.
Thanks for stopping by!
Oh how I wish I had this when I started back running 🙂
Thanks for the reminders-stretching-so important!
I used to be a no-stretch person until I started doing CrossFit. It was then that I realized the difference warm-up and cooldown made.
Thanks a lot for stopping by!
Thanks for the great tips Debbie… I think we need to reevaluate our goals, because sometimes it turns into a routine, instead of something fun. Have a great evening
bakingrunner.blogspot.com
One has to enjoy it for sure, Heather.
And even if one feels they need to take a break and try something else, it’s fine.
A lot happens in our mind and we shouldn’t ignore it.
Thanks for stopping by.
Debbie, love this post, and the one thing that stuck out for me was “good shoes, not expensive shoes.” … no matter what sports. Why? Because I’ve always been telling my kid that, especially when it comes to his soccer!
It’s cool to wear a brand or another, but above all it has to be comfortable.
I used to wear only a brand until I tried another one and found it much better for my feet.
While wanting to be cool, quality has to come in first place.
Thank you for stopping by.
I totally agree that running without a goal in mind is a guaranteed disaster! Even as a pretty seasoned runner, if I don’t have a race or goal pace in mind, I’m often bored and uninspired and even if I’m running, it’s not really meaningful. So periodically signing up for races is really beneficial for me.
I’d also add that finding a buddy or community is really helpful, especially for new runners. Even if you don’t run together, just checking in with someone about your training, and having that support system will help you feel motivated!
I mention joining a group at the end of the post, Claire. It’s indeed a great point when one starts.
Janelle has an awesome post about it and she also mentioned how hiring a Personal Trainer helped her improve.
I always did my running alone but for motivation, there is nothing better than training with others.
Thanks for stopping by.
Great tips! I would add start slowly, build gradually and don’t compare yourself to others!
Good points, Coco.
Thanks for stopping by!
These tips are thorough and broken down enough for it to be easy for a novice runner like myself to pick up. I have recently started jogging along a canal path and found I like it much more than I thought I would. I definitely feel better after going for a jog. Thank you for sharing these tips, Debbie!
That is awesome to hear, Charissa.
In the beginning, I used to run only on a treadmill. After going outside for the first time, I didn’t want anything else.
Thanks for stopping by!
Great tips for newbies! I do love Debbie’s blog too
This was SO timely, as I’ve recently decided to start running again! Thank you so much!
Oh awesome, I’m so glad this is helpful for you getting started!
I would also add …. it helps me to be running for a cause I love. There are several ways to do this. I use the Charity Miles app, which donates $0.25 per mile to a cause of my choice. I also run for a child with a disability via I Run for Michael (www.whoirun4.com) and lastly I participate in virtual runs — I’m currently running “from” Key West to Fernandina Beach (FL) to benefit Inneract which helps kids avoid substance abuse. More info on that at http://www.makeyeshappen.com. 🙂