A Beginner's Guide to Running

     Have you ever wanted to start running and don't know where to start? There is plenty of ways to begin running without over complicating it or trying to do too much. And what's so awesome about running, you can do it anywhere! There's no need to pay for a gym membership. Now, let's get into some beginner friendly running tips to start you on your journey! 

1. Start with walking & intervals 

    You don't want to jump right into running without a lot of prior experience. This can be tough on your body and pro long your running journey. Instead, start with walking and then you can advance to run and walk intervals. A run and walk interval would be something like this. Run for 30 seconds and walk for 90 seconds. Complete this for 15-30 minutes and slow increase your running time each week. 

2. Invest in running shoes 

    The last thing you want is to be uncomfortable while you're running. It's important to get running shoes that fit your fit and will help prevent injuries. A good pair of running shoes will make running more enjoyable and more comfortable. Try brands like Hoka, Adidas, New Balance, and Brooks. 


3. Run slow 

    Often times, runners start off to fast and quickly burn through their energy. You want to start by running at a pace that is so slow you could be having a conversation. This is called a conversational pace. By running and doing a conversational pace, this is going to help you build your endurance and prevent such a quick burnout. 

4. Track your progress 

    You don't have to track your progress, but it is a good idea to keep you motivated and see all the hard work you've been doing. You can download free apps like Nike Run Club and Strava or purchase a subscription to Runna. It could also be a good idea to invest in an Apple or Garmin watch. 


5. Follow a beginner plan 

    Start off with a beginner friendly plan. You don't want to over work yourself, so this is a good way to stay on the right track. There are plenty of plans you can find online that match up with your goals. 

6. Prioritize rest 

    Recovery days are just as important as training days. Your body needs time to rest and recover. Without doing this, you're going to end up harming your body. During this time, it's important to hydrate, stretch, and even throw in some simple cross training like swimming, yoga, or cycling. 

7. Have fun

    You don't want to dread running, you want to enjoy it. Ways that you can make running enjoyable are listening to a podcast, fun music, or even running with a friend. Do whatever is going to motivate you the most. 

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