10 Tips for A Beginning Runner: Coach's Guide
Photos by Marques Jackson.
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
If you’re a beginning runner, it can be overwhelming to get started. But these tips will help you run safely and happily for many miles to come. And if you’re a beginner, you’re in good company — according to a RunRepeat survey, more than a quarter of runners started during the pandemic. With so many beginning runners hitting the streets, I thought it would be good to share some tips for beginning runners, from a running coach. Follow these steps when you start running to run safely and enjoyably. Here are my top tips for beginner runners:
Related Post: Free Beginner 5K Training Plan
Getting Started: Running Gear
Before you begin running, it's worth investing in some moisture-wicking running clothes. From running socks to running shirts and tights, the synthetic materials in running gear will help you stay as comfortable as possible on the run. Dress for the weather and wear layers so you can peel off the outer layer if you get too hot. Ditch the cotton and go for sweat-wicking materials for your sports bra and clothing. Cotton holds moisture in and will make you wet and uncomfortable on the run.
Related Post: What to Wear Running
Before You Run: Nutrition
Eating a variety of nutritious foods will give your body energy for running. A common issue I see with beginners is wanting to lose weight and not eating enough. If you don't have enough carbohydrates, you'll feel drained before you even start running. Opt for complex, minimally processed carbs as much as possible - with foods like whole grain bread, oats, sweet potatoes, brown rice, and whole wheat pasta. Also include plenty of lean protein foods in your diet as this will help your muscles get stronger and repair after workouts.
Related Post: Nutrition Tips for Runners from a Dietitian
Hydration is also essential for runners because your body loses a lot of water and electrolytes by sweating during runs. Aim for half your body weight in fluid ounces each day. These fluids can include water, coffee, tea, seltzer, soup…basically anything your drink or sip that does not contain alcohol. Also bring water with you for runs on hot and humid days or for long runs that are more than a few miles.
Related Post: How to Stay Hydrated for Running
1. Shoes First
Running shoes are the most important piece of gear a beginning runner needs on this journey. A good pair of running shoes will help you achieve the most in your running journey. Having worn out or poorly fitted running shoes is one of the most common causes of injuries in runners. I have met many beginning runners who have very old and worn shoes, and this is a recipe for injury.
Change your running shoes every 300 to 400 miles. When you are running and begin to feel like the cushion is gone in your shoes, or they feel flat, it is time to change your running shoes. When picking a running shoe, I recommend going to your local running store to get fitted. They can check out your stride and wear patterns and help you find the right shoes for your gait and running habits.
Also, check out our Tips on How to Find the Best Running Shoes for help.
2. Follow A Training Plan
A running plan designed by a certified running coach will help you meet your running goals and train smart. A running coach can evaluate your goals and current fitness level and design a blueprint that will help you become a better runner. Following a training plan will reduce your chances of getting injured and make you a stronger, faster runner.
A beginner's training plan often includes run-walk intervals and gradually extends the periods of time that you run. As your run intervals get longer, your body will build stamina.
Check out our Runstreet Training Center for beginning running plans to help you build your endurance and fitness level.
3. Build Slowly
When you are a beginning runner, it’s easy to get caught up in the excitement and run all the miles too quickly. This is a recipe for injury and burnout. Ease into your new running routine by gradually adding more distance to your runs, and take plenty of rest days (at least one a week at the minimum) to give your body time to adjust to your training schedule.
Use a running watch or running app to track your weekly mileage and add no more than 10% more miles (or kilometers) to your plan each week. So if you run 10 miles one week, you can add 1 mile — or 10 percent — to run a total of 11 miles the next week. This progressive overload will help your body adjust to the demands of training and reduce your muscle soreness.
4. Track Your Progress
Track your running progress. Use a running app or a smartwatch or fitness tracker. The important thing is to track your running distances and then you’ll be able to train smarter and reduce your chance of injury.
Tracking your miles will also help you see your running progress and give you a boost of motivation. The running app or running watch will tell you your stats and personal records as you train. It’s exciting to see weekly miles go up and the milestones you achieve with your weekly running schedule.
5. Run with Someone
Running with a friend, running partner, or your dog can help you stay motivated and make running more fun. Having someone to run with is especially great for a beginning runner for a motivational boost. A running buddy can also keep you accountable and make you more likely to stick to your beginner running plan.
6. Set A Goal
Whether you have a weight loss goal or want to run your first 5K, setting your sights on a goal will help you stay motivated with your running program. Write down your running goal and post it on your fridge, your mirror, or wherever you will see it every day. You can also post it on social media if you'd like support and accountability online.
7. Make a Playlist
Pop in your headphones for a jolt of music motivation on the run. There’s nothing like a kick-ass running playlist to get you hyped as you sweat. Make a running playlist with uptempo songs that will get you pumped and ready to run. You can even create different playlists for different moods and running workouts, with more relaxed tunes for slower, longer runs.
8. Stretch
It can be tedious, but stretching is important. Do some dynamic stretches to warm up before running. Dynamic stretches use movement and increase your range of motion in your joints, helping to prevent injuries. Dynamic stretches like butt kicks and high knees can also help you run better and maintain proper running form.
Also, make sure you get in a good static stretch after each run. Tight muscles and tendons can limit your range of motion and cause extra stress on surrounding muscles, increasing your risk of injury. Take time to stretch out your major muscle groups after each run, holding each stretch for at least 30 seconds. This will help you stay running strong and healthy for many miles to come.
9. Mix Things Up
It’s easy for a beginning runner to fall into the trap of running at the same pace and distance all the time. This will have you stuck in a rut and not making any progress on your fitness goals. A good running training plan will mix up your intensity and distances so you stay challenged and will have a variety of workouts, with easy and hard training days.
Also, mentally it is important to change up your running routine by checking out new running routes and distances to prevent boredom. Try running to new parks or areas in your neighborhood, or run when you travel and enjoy the new surroundings. Going on a trail run is also a great way to mix up your routine if you normally run on city streets or a treadmill.
10. Reward Yourself for Making Progress
Sometimes it's easy to get swept up in the day to day worries of life and forget to celebrate. Give yourself rewards for achieving milestones and making progress in your running journey. You don't have to buy expensive things but can do simple things to celebrate hitting your weekly training mileage and other milestones. Take some self-care time, go to a favorite place, see a friend, or do an at-home spa day to celebrate. The more you enjoy running and appreciate your achievements, the more likely you'll be to stick with it.
Strength Training
My bonus tip is to do strength training regularly - at least twice a week. Lower body exercises like squats, lunges, side lunges, and glute bridges will improve your leg strength and help you run faster and for longer. You can start with bodyweight exercises and then add dumbbells to add intensity to some of your exercises once you master your form.
Related Post: 8 Exercises for Stronger Hips for Runners
Even though runners use more of their lower bodies, this makes it especially important to strength train your upper body so your muscles are balanced. Upper body exercises like push-ups, chest presses, and triceps extensions will also improve your running form and boost your bone density and overall health.
Core workouts are also key to becoming a better runner. Try planks, crunches, and flutter kicks to improve your core strength and stability. You can add on a short core workout after your runs a few times a week or do your core exercises when you do your strength training workouts.
Follow @Runstreet on Instagram for more running tips and motivation and tag us to get cheered on in your workouts. If you need a beginning training plan, head to the Runstreet Training Center. 👋 Happy running to you!😊
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Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
