Top 10 Tips for New Runners
One beginner's expert shares what you need to know to start training.
By Susan Paul,Runner's World
The number one mistake new runners are most inclined to make is downplaying the importance of getting a proper shoe fit and purchasing the appropriate running shoes for them. Many think they can start their training and then, at some later point in time, get running shoes. Or, they find a pair of running shoes on sale or a style they like and purchase them without a fitting. Wrong! Find a specialty running store and schedule a shoe fit before you begin training. The shoe fit should involve measuring your foot, watching you walk, watching you run, maybe even have you run on a treadmill, and/or allow you to run around in the shoes before purchasing them. If you don't have access to such a running store, check with local physical therapists, sports orthopedists or podiatrists, or other sports medicine professionals to see if they can assess you. (Still not sure where to start your search for the perfect pair? Our Shoe Finder Tool offers up a great overview, plus a list of options that fit your foot type and lifestyle.) Running in the shoe that is right for YOU is the most important tip of all!
For other tips, we polled some runners for additional input and put together these top 10.
1. Get a Shoe Fitting
Schedule a professional running shoe fit and purchase the right shoe for you. Do not base your choice on the color of the shoe or a style you like. You will not be thinking about what your shoes look like when you cross the finish line!
PLUS: 6 Rules to Remember When Shopping for Workout Shoes
2. Pick a Race
Picking a race establishes your targeted distance and defines your training. The race date gives you a deadline and helps provide motivation and commitment.
3. Find the Right Training Plan…For YOU!
Begin at the beginning. Find a plan that is compatible with your current fitness level. Don't start above your head. Your training plan should reflect your targeted race date, the distance you are training for, and your present fitness level.
TRY THIS: The Easiest 5-Step Learn-to-Run Plan, Ever!
4. Slow Down
Run slow or even walk first before running. Keep a conversational run pace for at least three months as you develop your running base. Take walk breaks as needed. Focus on increasing your run time or your distance in gradual increments rather than your run pace.
5. Make Running Friends
Running friends will help support your new sport and lifestyle and may help encourage you to train. Meeting up with others for runs makes you accountable too. Making training a "social event" can make it fun and safer too!
RELATED: How to Choose the Best Running Partner for You
6. Run at Least Three Days a Week
Training plans that are three or four days a week allow you recovery time between runs while still providing enough training stimulus to promote health and fitness benefits. Don't skip workouts; try to do each and every workout on your training plan. If you miss one, don't try to make it up by squeezing it in, just pick up where you left off. Rest days are part of the training process too. We need down time to adapt to training. This is when we become stronger, fitter, and faster. Take at least one day a week completely off.
7. Cross-Train
Enhance your running by cross-training two days a week. Focus on muscular strength and flexibility activities like weight training, yoga, pilates, core exercises, or calisthenics rather than aerobic cross-training activities.
PLUS: 16 Fun Cross-Training Activities You Haven't Tried
8. Eat Clean
Change your diet to support your newfound sport and healthy lifestyle. Eating healthy will help fuel your runs, repair your body, make you feel better, and improve your performance. (Now is the perfect time to learn the 5 Best Ways to Spring Clean Your Diet.)
9. Hydrate Well
Increase your water intake. Start drinking more water, whether you feel thirsty or not, every day. Follow these 10 Golden Rules of Hydration.
10. Follow the 10 to 20 Percent Weekly Volume Increase
Increase mileage or time gradually. Sticking to the 10 to 20 percent increase rule helps you avoid doing too much, too soon, and too fast. A slow, gradual build reduces the risk of injury.
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