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Beginner's Guide to Running

Updated: May 8, 2023

So you are thinking about starting a running routine. Seems simple enough right? You go outside and start running until you are done. Easy peasy. Well, yes but also there's things you want to know to make sure you are successful and don't over do it. Experienced runners will often tell you, the biggest lesson they learned was to not overdo it at the beginning. Slow down and build up. So let's start at the beginning with my guide to running shall we?





Invest in a good pair of shoes

Sure you could run in terrible shoes but your knees, hips, ankles and feet will hate you. Do the right thing and get some good quality shoes. Hop over to a sport store of some kind to try on a few. You all know I prefer Hoka One One but you can get other brands as well. Cushion and support is what you are looking for. Depending on your needs, you might want more cushion. Or more support.




Sweat-wicking clothing and layers

Comfort is key with running. You don't want chaffing or ichy fabric when you are running. You'll turn around quicker. Regular workout clothes is perfect. Ladies - great support for the girls. No bouncing around! Layers are key too. When you start your run, it might be a bit chilly outside. But then, a few minutes in and you are sweating! Urg! My suggestion is to wear the clothes you'll be comfortable in when you are warm and layer up. Light layers you can take off and tie around your waist when you get warm.





Track your progress

Activity trackers are great tools to know what you've done and how close you are to your goal. Sometimes you might be feeling tuckered out and you look at your tracker and you 5 minutes from your goal. Sweet!! I can power through! Heart rate is cool too. You might be running too hard if your heart rate is too high. But without a tracker, you might not REALLY know. You might be just guessing.


Create a playlist

Music has a way to keep you motivated and keeps your mind on something else too. However...Safety First! If you are running solo on the streets, only use one ear bud so you can hear people, cars, bikes, and animals around you. You have to be aware of your surroundings people. If you are running on a treadmill, have at it! Pump that music up!


Let's hit the ground running!

Alright now that we are prepped with the right gear, it's time to start running! For your first time out, make an achievable goal. Perhaps if you are brand new, it's 1/2 mile, 1 mile, 1 lap around the neighborhood, etc. It really doesn't matter what the goal is. It just needs to be achievable. You want to be successful at it. Complete that and feel good about yourself! Celebrate! Rest for a day or do some strength training and then do it again. Complete the same goal 2-3 times before you up your goal. Once you've done that, it's time to up it! Again, achieve that new goal 2-3 times before you up it again. Keeping crushing your goal and you are on your way to running how fast and how far you want to be going. At the beginning, it's hard. You may be running pretty slow or not very far but that's ok! You are doing it! It takes time to increase your speed or mileage and not feel like you are dying at the end. If you go too hard too fast, you are setting yourself up for an injury or an early defeat. What matters most is that you are running. Build the habit. Build the stamina. And then you can increase it and push it. You got this! Now get out there and start running!





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