Beginner Running Guide: Advice for People Starting Out - MissLJBeauty

Beginner Running Guide: Advice for People Starting Out

As a recreational runner, I have constantly heard these questions, "how do you do it?", "how do you handle the gimmicks while at it?", "how do you not pass out or become breathless after running for a long distance?" etc. All these are valid questions. 

Societal stigma should not dissuade you from getting into running to keep your health in check, regardless of age, size, or background. The stigma around running, especially for people who have added extra pounds over time, is too much. Follow this beginner running guide to know how to get started:

  1. Buy The Right Gear

You will also need quality running gear for your runs. All you need is the right shoe, t-shirt, pants or shorts, and socks for a beginner. Let's discuss them further below:


A serious running shoe seller or a shop specializing in running gear has the required experts to ensure that you buy the proper shoe, which varies from person to person. You do not have to be the coolest and most expensive models like the elites do, but they must be of the right fit and gait. As you grow into it, you will learn that one can easily fall prey to injury, especially with the wrong shoes. 

T-shirts and Socks

While you consider cotton tees and socks to be comfortable while on your leisure walks, the same does not apply to running. Since you are expected to sweat during your runs, you will need breathable t-shirts which wick away moisture to keep you dry while running. The same applies when choosing socks to protect your under foot from blisters while providing good cushioning as an extra to the shoes. 

As you save up, you can invest in a smartwatch that tracks your activities and shows you your growth and milestones. 

  1. Have A Playlist

If you are running solo, you will need all the motivation to get through that run, whether short or long. Everyone has a favorite. Some may opt to listen to their favorite podcast, comedian, audiobook, or music, which is the most common. However, always ensure that you are environment-conscious, especially running around the city streets. 

  1. Start Slow

The notion that you should run from the start to the finish of your run should not be on your mind. You will notice that most beginners walk on most of their initial runs until their bodies build endurance. So, do not give yourself pressure to run like the experienced runners. 

The best method is the run-walk method, whereby you run and take brief walks in whatever ratio that works for you. For example, you can run for 1 minute, walk for 1 minute, and repeat this for the duration of your run. You can advance the running time as you feel fit as you continue. These breaks help you enjoy the process, check your posture, and reduce the risk of injury.

  1. Focus On Your Run

Due to comparison, you will often find most people dropping off from fitness along the way. You might be tempted to compare your pace, time, mileage, etc., with already established runners. This is especially so if you join an already established running club that has been there for a long time.

If you are lucky enough, you will interact with some good runners who share their beginner backgrounds and give tips on improving your running. It is necessary to remember that they had their beginner journey up to where they are now. We know this is easier said than done, but focusing on your abilities and milestones creates the positive mindset you need to forge forward.

  1. Know Your Foods

As you grow into this sport, you will realize that food is not only about a balanced diet, but the food is a runner's fuel. Most people get into running to lose weight and think that starving themselves fastens the process. 

Starving yourself will make you feel miserable during your runs and might impair essential bodily functions like breathing and cognition. You will find that as your body strains more, it reaches for energy from the muscles and lean tissues necessary to keep your workouts productive. Your end goal should be to develop healthy eating habits which do not need to be complicated. 

Since you are a beginner, a well-balanced meal at night should take you through a run the next day since you will focus more on short and easy runs. All you need to focus on is the recovery meals with a substantial amount of proteins and carbs. 

Do not also forget to hydrate. Water fastens your recovery, reduces injury and cramping, and improves your performance. Therefore, you should practice regular hydration throughout the day and alternate with watery fruits. Our bodies are different so if you are having difficulties with your diet, plan on setting up an appointment with a dietician to guide you appropriately. 

  1. Make It Social

We all admit that running is a challenging sport, and while you may get into it with the right mindset, doing it solo can make you quit quite fast. With many people becoming health-conscious, it is almost impossible not to find a running club in your region. 

A social setting can help you get all the tips you need and propels consistency. Most local running clubs have weekly group runs with breakfast later on or other social events. In the clubs, you will find all sorts of runners, from beginners, intermediates to elite runners. In the process, you might also meet some people from your neighborhood whom you can organize some mid-week runs. 

  1. Prevent Injuries

We do not want you to hate the sport before you get started. Even with everything in place, running is one of the sports where one can easily get injuries. Most of these can be averted by getting accustomed to some simple prehab routines before heading out. The common ones are a pre-run warm-up and post-run cool-down. 

Muscle cramps, in the beginning, are expected as your body adjusts to the new sport and should end naturally with time. However, seek medical advice if you notice persistent body aches in your joints or muscles, which further deter your progress. Lastly, incorporate breaks into your routine. Breaks give you the space to refuel your body appropriately to enhance muscle renewal and make you feel stronger for your next run.

If you have been holding back the thought of running, you do not need to be afraid. With this growing sport, you can even get online training plans for additional help to get you started. With those tips listed above, you should get into it seamlessly.  

Bio: Jenn Walker is a freelance writer, blogger, dog-enthusiast, and avid beachgoer operating out of Southern New Jersey She also writes for Pennswood, a continuing care retirement community in Pennsylvania.

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