Tip Thursday- 8 Tips for a New Runner

So, you want to be a runner? Almost seven years ago I had this same thought. My family and I were at Gillette Stadium getting ready to watch some 4th of July fireworks. We arrived early to secure a prime spot for watching the show. As we were sitting around waiting, I noticed runners were running through the stadium. Every July 3rd, a local health insurance company sponsored a 5 and 10k race. It was at that moment; I knew I wanted to become a runner. The next day, in 100-degree heat, I started my journey. Was it easy? No! Did I make mistakes? Yes! I made them all. I never took the time to seek out advice. I just grabbed a pair of sneakers (ones that did not fit well) and ran. So that your journey may be a bit more painless, I am offering 8 tips to get you started.

  • Invest in the right tools. This includes the proper running shoes, running bra and socks. I recommend taking a trip to your local running store. They will properly fit you based on your gait. They will watch you walk either on a treadmill or out in front of the store to analyze your gait. I cannot stress enough how important it is to have properly fitted shoes. Since it is such an individual decision based on your own body, I really can’t recommend any particular brand. I can say, I wear Brooks and love them. Just as important, running socks. I swear by Balega running socks. These are the most comfortable socks. I never get blisters and are just as comfortable at the end of my run, as they are at the beginning of my run. Lastly, a good running bra. Again, I highly recommend going to a local running store and getting fitted. Brooks makes my favorite bra.
  • Invest in an app. There are several apps on the market for runners. Many of them are free, and most can be upgraded for a price. Couch to 5K is very popular. RunKeeper is another good one. You can set the apps so that you are running for so many minutes and walking for so many minutes. RunKeeper has plenty of programs for beginners. I wish I had done this. I started training too fast and too far. My first run was 3 miles. Much too far for my first time out.
  • Track every run so you may track your progress. Again, I recommend either RunKeeper or Strava.
  • Pace yourself. Slow down and run at a pace you are comfortable running. The risk of injury is high if you go out too hard and too fast. Over time, you will get stronger and faster.
  • Hydrate, hydrate, hydrate.
  • Add some simple strength training moves. This helps prevent injury. I strength train 3 three times a week. If you are not sure what to do, drop me a note, I would be happy to make some suggestions.
  • Rest days are important. Rest days are part of your training and should not be ignored.
  • Sign up for a local 5k. This will give you the motivation and incentive to keep on training.

I hope you find these tips helpful. Running is such a joy for me, and I would love it if more people could experience that joy.

A little bit more about my running journey: I started running almost seven years ago, at the age of 40. I began to lose a few pounds, but it quickly became something more. I love talking to new runners and helping them start their journey. If you are looking for support, advice or just some motivation, feel free to reach out.

About The Author

Heather

63 COMMENTS

  1. Tracy | 9th May 19

    Great tips! I’m not a runner as I have 2 left feet but it sounds like great advice.

  2. Holly Bird | 9th May 19

    It’s been years since I have done any running..I miss it! Great post!!

    • Heather | 10th May 19

      Thank you. You should get back into it 🙂

  3. Laura | 9th May 19

    I’ve always wished I was born an athlete. I commend you. Bravo!

  4. Charlene | 9th May 19

    Very cool! I’m not a runner, but I didn’t know there were runner apps. I should have guessed I suppose. If I were to run, apps would make it more fun for me for sure!

    • Heather | 10th May 19

      There is an app for everything. LOL

  5. Kristi @ Way Beyond The Norm | 9th May 19

    Great tips…but I’m just not a runner. I admire those who are. Everyone I know that runs says they get so much peace and clarity…that it’s their “me time”. I just feel like I’m gonna die when I run. LOL!

    • Heather | 10th May 19

      LOL, believe me there are times I feel like I am going to die. However, how I feel afterwards is worth it.

  6. Laura Follett | 9th May 19

    This is perfect timing as I’m training for a 500K. Yes, you read that correctly….500! I wear Hoka One One because I over pronate like crazy. I have 10 days to complete the race. Wish me luck!

    • Heather | 10th May 19

      LOVE THIS!!!!!! OMG GOOD LUCK!! Please let me know how it goes? Where is it?

  7. Jennifer Morrison | 9th May 19

    Great tips! I am not a runner, but two of my kids love to run. This is great information that I will be passing along.

  8. angela | 9th May 19

    Thanks for the post, how many rest days a week do you suggest for a BEGINNER!

    • Heather | 10th May 19

      I would say run 3 days a week, two days of strength training and two rest days.

  9. Brittan | 9th May 19

    Great tips! I have never been a long distance runner, but have always wanted to be!

    • Heather | 10th May 19

      I really enjoy the longer distances.

  10. Lisa Manderino | 9th May 19

    I am a new runner, I ran my first 10k last Novemeber. I really enjoy it. I am doing a 12K trail run soon. Have you ever trail ran? Is there different shoes I should get?

    • Heather | 10th May 19

      Yes, you should get trail running shoes. Go to your local running store and tell them you need shoes for the trail. It is much different surface, so I highly recommend a different shoe that what you use to run the road. Good luck with your race. Let me know how it goes.

  11. Jill | 9th May 19

    Great advice! I used to be a runner, but we broke up and we’ve never gotten back together!

    • Heather | 10th May 19

      LOL! Perhaps it is time to rekindle that relationship. 😉

  12. Pauline Reynolds | 9th May 19

    I’m not a runner, more of a hiker. I admire those who are. These tips are great for hiking too!!

    • Heather | 10th May 19

      Yes, these tips can used most definitely.

  13. Tricia Snow | 9th May 19

    This sounds like great advice. I admire anyone who runs.

  14. Karla | 10th May 19

    Any tips for those of us a bit older (60) with not terrible knees, but not wanted to trashed knees that are showing their age? Thanks for this…. the bra thing… YES!!!!!

    • Heather | 10th May 19

      Walk/run method. Check out Jeff Galloway. He has some amazing stuff. Start slow. Maybe run 30 second, walk 1 minute. You will build up from there.

  15. Lina | 10th May 19

    Great tips! I am not a runner and I did my first and only 5K last fall. I’ve always wanted to get back into running and this will help jumpstart me. Thanks.

    • Heather | 10th May 19

      Yay! I wish you lots of success with it. Let me know how it goes.

  16. Shirley | 10th May 19

    Great tips!! I used to be a runner when I was much younger and wish I could take it back up again…it’s a great way to relieve stress and get in shape too.

    • Heather | 10th May 19

      Go for it. It is never too late to start.

  17. Leigh Ann | 10th May 19

    These are great tips. I’ve never been a runner but I know it can provide some amazing benefits.

    • Heather | 10th May 19

      It has helped me mentally more than anything. It is a great way to clear my head 🙂

  18. Malia | 10th May 19

    Music makes it so much easier for me to run! This is a great list, and I should definitely try RunKeeper to track my progress!

    • Heather | 10th May 19

      Music is a great motivator. I am hooked on so many podcasts that I listen to those. It really helps to pass the time, especially on those long training runs.

  19. Yolanda | 10th May 19

    Thanks for the tips! I use to run all the time, I really need to start back up again.

    • Heather | 10th May 19

      It is my sanity. LOL.

  20. Meagan | 10th May 19

    Great tips! Even for someone who is not a runner (me)!

  21. Nicki | 10th May 19

    Runners are community all their own. Very supportive of each other.

    • Heather | 10th May 19

      Yes, the running community is amazing. I have met some really awesome people.

    • Heather | 10th May 19

      Yes.. They are the best!

  22. judean | 10th May 19

    Great tips for new runners! I can’t believe you ‘wanted’ to become a runner. I feel like I just fell into it – I run a lot but I am not a marathoner. Last year I did 108 races total. Twenty-five of them were short distance track related and others were 1 mile to quarter marathon – my limit. I started running to accomplish goals really. It is hard to describe the feeling you get before and after running. I wish I had these tips when I started in 2012–but we all find our way eventually!

    • Heather | 10th May 19

      LOL! Yes, I really did. I actually trued a few times in my 20’s and 30’s, but it never stuck. Boom, I hit 40 and I did it. 108 races is awesome! Where do you race?

  23. Kim | 10th May 19

    Until I started working out, I always thought rest days were just motivation to get you through the week. But now I know just how important they are!

  24. Dawnmarie @ EnjoyingtheDays | 10th May 19

    Hydration is so important. People do not always realize that our muscles need water to thrive. Thank you for sharing some helpful tips.

  25. jen | 10th May 19

    I have respect for all you runners. Nothing about it sounds fun to me and every time I’ve done it it hurts… but in theory this looks like a great list! And I will continue to applaud you all as I drive by. 😉

    • Heather | 10th May 19

      And we appreciate the applause!

  26. Kyndall Bennett | 10th May 19

    I’ve always been more of a sprinter than a long-distance runner. I have to get better at pacing myself.

    • Heather | 10th May 19

      Pacing can be very tricky.

  27. Janine | 10th May 19

    I 100% agree on the hydration. It can make or break a run (or any physical activity)!

  28. Michelle | 11th May 19

    Such great tips! I would add to try to find a little accountability partner if you can! Friends make the miles (or feet) pass so much more quickly. I started running 12 years ago (or more??) and couldn’t make 50 feet without walking. I made tiny goals – the telephone pole today, beyond the pole the next day. Just before my daughter was born my long runs were at 17 miles! I went from someone who quit any activity that made me run, to being a lifelong runner. It just takes repetition, a good training plan, good gear and persistence! 🙂

    • Heather | 19th May 19

      YES to all of this!!!!!

  29. Cindy | 11th May 19

    I’m not a runner and won’t ever be. After a car accident and 22 years of chronic pain I’m grateful that I’ve healed and I can walk! But I love your passion for running! It’s obvious that you love to run. I’m happy for you!

    • Heather | 19th May 19

      I am sorry to hear about the accident. How awful. I do love running. I never, ever thought I would.

  30. Liza | 11th May 19

    I love that one of your tips is to add strength training in. That is SO important to any well-rounded workout routine.

  31. Jane | 12th May 19

    I like to run but I never test myself if I can run long distance or perhaps participate in a race. Your tip about taking it one step at a time is great. I see some people trying to compete with others and it’s their loss in the end. Also, having a great pair of shoes is a good one! I hike a lot and I can say having the right pair of shoes is a good investment! Your feet will thank you later.

  32. Amber Neil | 12th May 19

    Thank you for this post! I have been looking for an app to get me literally off the couch! Couch to 5k is awesome!

  33. T.M. Brown | 19th May 19

    I so wish I was a runner!! Regardless, these are great tips to keep in mind!! Right tools, hydrate and love the one about the app. My husband uses Strava for his biking.

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