Beginner Running Tips

Running is as much mental as it is physical. And what you think about running will inevitably determine if you stay consistent or quit. Now of course, there’s is a time investment to help build your confidence in your skills. But if you don’t believe you’re capable, you’ll never succeed.

From the outside looking in, it might seem as though the only option for becoming a runner is to just step outside and run. And to be fair, it’s what a lot of people do. But when you take the time to dive into the running community you’ll find tons of people who have a different approach.

Ones who love to do a 5k daily but never check their times. Others swear they hate running but are already signing up for their next race. There are also those who do marathons as giant interval runs. The point is that there is no wrong way to be a runner. You just have to try and find what works for you.

GO Slower Than You Think

With the New York Marathon just passing and coming into a New Year, a lot of girlies are ready to jump into their running era. Welcome! But whether you decided to start running 5 minutes ago or you’ve been at it for years, it’s always worth saying. Go slower than you think you should.

A warm-up class with the Peloton App is always great for this because I find it forces me to check in before I dive into a full run. But really, it normally takes a good 10 minutes for me to actually warm up into the run. If you find you’re constantly uncomfortable or every run just leaves you gassed – slow the f down.  A slow mile is still a mile no matter how long it takes you to do it.

Learn How To Pace Yourself

There are a few ways to do this both on your own or with a running buddy. But learning how to sustain yourself through a run as well as what your average pace is helps you determine how you can get better. I personally know that no matter what my brain will want my feet to keep up with the music. You can either create your own playlists. Websites like Joy.FM can tell you the mile pace that matches the song’s BPM (beats per minute). Or you can just type in “13-minute mile” to Spotify. I have several playlists all from 10-minute miles to 15-minute miles that you can get here. 

The other way to do this is to chat with a friend or talk out loud while you run. Maybe you call someone, go for a run with a friend, or chat with the girl next to you during your Treadformer class (my fave). This is a great way to know if you are actually pacing the way you want or if you need to adjust your speed. It may not be every run for you but it’s a good way to check in occasionally.

Learn Your Fuel

Now depending on the time of day you’re looking to run, this may vary. But of all the activities I’ve tried over the years, there is nothing fun about running on a full stomach. Ever. And every runner is different – trust me, I stalk all of the runner’s world articles. Be open to testing how fueling before a run works for you – specifically how it works within your overall diet.

Tons of people love protein oats before a workout. I find they are not a great option for me. You might find that eating before a run doesn’t work so much but you feel good fueling during the run and eating a big meal after. We all work a bit differently here. It may take some time, a few side stitches and more than one unfinished run. But you’ll figure out the perfect plan for you in no time.

Learn Your Breath

Until I started running with a guide, I didn’t fully understand how to gauge my energy during a run. I always just did a little stretch, popped on some music, and went. But it doesn’t really work like that if you want to be consistent & injury-free. Taking the time to really tune into your breathing and your exertion will help you be consistent and also show you when you can push yourself. 

There are a few ways to do this while you’re running or even as a part of your everyday routine to also help with stress. Ice Hoffman’s breathwork videos on YouTube are a great way to understand the power of breath over your body. You can also do something as easy as practicing with your favorite song once a day. A big inhale in for 4 – hold your breath at the top for 4 and release for 8. Learning how to do this can help you come back down if you find yourself breathing too hard mid-run.

Don’t Skip Your Warm-Up & Cool Down

We all do it. But eventually, after we’ve paid the price of shin splints, continuous issues, or larger injuries, we learn the hard way. However, it’s the little things that make the biggest impact here. There are tons of free videos on Youtube or Tiktok to help here. And if you find that you’re consistently feeling pain after a run in one place (*me currently dealing with arch pain), look into the why and where you maybe can adjust with stretching, cross-training, or pre-run muscle activation. A Google search and/or a physical therapist is great for helping here.

Learn The Difference Between Pain and Discomfort

Many of us automatically assume that we need to be in pain to run successfully. And truth be told, you’ll fall into a groove. You almost have to talk yourself into your run until you’re so distracted it’s just like walking. It’s the mental hurdle that you need to get over to really become a runner. But along with the mental hurdle, sometimes running brings up physical ones too. Aka the pain spots that flare up with a run because your muscles are compensating for some weakness.

If you find you’ve landed in that category of consistent pain when you run (🙋‍♀️ ), then it might be time to seek some outside help. I worked with the team at Intuitive Choice to help me fine-tune my skills as I found I was consistently dealing with calf pain post-run. They showed me that the issues I was having were caused by a lack of strength in my glutes which caused loads of other muscles to overcompensate. With their help, I’ve seen a major difference. So don’t be afraid to seek out a Physical Therapist to help keep you safely on the road.