And just like any sport, you need to take the time to progress and expect some pain and discomfort along the way. Many new runners make the mistake of jumping into running without any preparation, he says, though how much preparation they need depends on their unique athletic and medical history.

But generally, new runners need to give themselves time to progress or risk increasing their chances for developing injuries that can hinder their progress.

After all, the internet is filled with all kinds of advice, and not all of it good. But generally, you should look for a plan that avoids doing too much too soon, and if you can, get a running coach.

Beginners should start with a fitness walking program , which will help prepare their muscles and tissues for the stress of running, according to Chris Johnson , physical therapist, endurance coach and owner of Zeren PT LLC in Seattle.

Generally, your walking program should consist of about weeks of fitness walking for minutes a day, with slightly longer walks on the weekends, he said.

Then, you can ease into a walk-run program. According to Johnson, your walk-run program should begin with short intervals of running followed by short intervals of walking. From there, slowly progress into longer intervals of running and shorter intervals of walking.

As you grow accustomed to this, dial up the ratio to 3 minutes of running and 1 minute of walking. When that starts to feel easy, increase your running to 4 minutes followed by 1 minute of walking. A better way to reduce your risk for injury is to warm up before your runs.

Paying careful attention to your stride can also save you from pain and injury. The longer your stride, the more cumulative load you put on your legs, since you are covering more distance between steps. As a result, long strides are less efficient and can increase your chances of developing injuries that will impede your progress.

If you're ready to perfect your form, here are 10 more need-to-know training tips for new runners. Overtraining occurs when the body isn't given adequate time to rest between bouts of exercise. A running watch is a great investment since it can track your distance, pace, and heart rate, allowing you to monitor your progress and stay on track with your training goals.

A water bottle is also important for staying hydrated during your run, especially on hot days. Look for a bottle that is lightweight and easy to carry. Safety comes first and I recommend investing in something to keep you safe. You can also read about running safety tips. As a coach, I can understand that running can be challenging, especially for beginners.

So here are some tips for staying motivated and overcoming common challenges along the way:. One of the most effective ways to stay motivated and on track with your running is to keep a running log or use a running app to track your progress.

Plus, tracking your progress can help you identify patterns and areas for improvement. Use the search function to look for guides for any aspect of running or reach out to me on Instagram!

And so I highly recommend looking into that, especially if you want to just get a push start when it comes to starting running as a beginner.

Trust me, that can make all the difference in making running a long-term habit. One great way to celebrate your achievements is to reward yourself with something you enjoy, such as a massage, new running gear, or a healthy treat. Plus, you can also share your accomplishments with others, such as posting about them on social media or telling your friends or running group!

Before you start your run, take a few minutes to warm up your muscles and get your heart rate up. You can do some light stretching, walk briskly, or do some dynamic stretches. This will help prepare your body for the activity and reduce the risk of injury.

After your run, take some time to cool down by walking or doing some static stretches. This can help prevent muscle soreness and stiffness. If you experience persistent pain or discomfort, get it checked out by your doctor.

Running the same route at the same pace every day can get boring and increase the risk of overuse injuries. To prevent this, try varying your running routine.

You can run on different surfaces, such as trails or grass, or try different types of workouts, such as intervals or hill repeats. Plus, this can help prevent getting bored while challenging your body in new ways.

As adapted from the official Couch to 5K, here is a beginner running program that will help get you started. Just start at day one and keep going.

Other ways to connect with Amanda Instagram Daily Fun: RunToTheFinish. Facebook Community Chatter: RunToTheFinish. Sign Up to Receive a Weekly Newsletter with Top Running Tips and Laughs. This is such a resource packed post! I wish I had been given info like this when I first started running.

I like how your post emphasizes every aspect, from nutrition to shoes, without being overwhelming or inaccessible. So much of running is about having the confidence to get started, and this post does a great job of instilling that.

Diana betterthanalive. I was going through a breakup and running was the only thing that made me feel better. Ultimately I got ITBS from overtraining and then learned how to actually train but ahh the feels of running! I learned to build up mileage by being okay with not going as fast as I thought a run should be.

Once you get the mileage going, THEN you can start to work on speed :. Great info for beginners! I always focus on weight training and calisthenic exercises not on running. Interesting, I have understood better from your post.

I will try to do this workout. Thanks for sharing. Such an informative post! Thanks a lot for sharing! Great tips. When I started running, someone had suggested me interval running. I used to walk in between runs…like walking for 30 seconds to one minute and then run running for 30 seconds to one minute.

Initially I used to jog between walks and then scaled it to running. Eventually I increased the durations and this helped me build a foundation for running long periods of time in turn increasing my aerobic endurance. This is a great post! When I started running I was continually get hurt.

The best thing that happened to me was finding a foot doctor that was a runner. after all the muscle contraction with each step you take while running.

Here are my 4 favorite stretches for runners. Especially if you are beginning to feel sluggish do a quick shoulder check. This becomes more important as you begin to run longer and longer mileage. Runners have all different types and styles of arm swings so don't get to hung up on this, just realize that is a more efficient way to move and in the end do what feels comfortable to you!

You will have better form, less impact will be transferred to the rest of your body, and you will go faster! This is called, "overstriking" and places a significant amount of impact and stress on the rest of your body.

It also can be a cause of injury, especially shin splints. Remember to keep your head and spine aligned all the way to your hips and lean slightly forward to let gravity have almost pull you up the hill. If you want to sprint at the finish or at the end of a run, then one of the greatest running tips for beginners is to pick those knees UP!

So if you want to go the distance, save your energy and keep those knees lower and raise them when you just need that extra burst of speed. If you have trouble with consistency then sign up for a short, local race, perhaps a 2 miler or 5k and then work up to 10K training. To start though, all you need are some shoes, an outfit yes, you only need one to just get going and some nutritious fuel.

Here's a list of running gear that you might be interested in as you really begin to commit to being a runner. Opt for polyester wickable, breathable vs. cotton clothing to keep your body cooled and the sweat away. Especially if you are running longer distances or maybe have some extra weight to lose, pulling your belly button in towards your spine will give you back a break from doing all of the work and will help prevent a backache.

Abs are a very important running tips for beginners and can help significantly with your backaches! Start by running on a treadmill , track or even the grass which generally give you less impact and more absorption than running on the roads.

Remember that treadmills take away the outside elements of wind, terrain, temperature, etc. and you might find that you can run faster on a treadmill versus outside.

Therefore by setting your treadmill incline to a level 1 you mimic a just a bit more the outside terrain. Your effort level will go up just a bit as well just as it would when running outside.

They are not created equal although treadmills are extremely beneficial to a runner! If you become hot, pour water over your head, cool off your neck and the insides of your wrists.

Here are some more tips for running in the heat. This will allow your body to warm the cold, dry air that you are breathing in before it hits your lungs.

I usually wear a hat and gloves if it's 45 degrees or below. It's good to have a temperature threshold to go by. What's yours? This is my favorite running hat for cold weather! If you chafe easily, use body glide or Vaseline.

Put it on before you run and then actually enjoy your run and that feel-good-soreness without the chafing afterwards! S ome areas to rub it on are your thighs, nipples, and bra line. Some times it just takes time for your body to adjust and build up callouses to the areas where your blisters like to appear.

Trust me know, the more you run the less often you will experience blisters. It's been years since I've had one! If you are suffering from a blister though, duck tape works like a charm over them. Moleskin and Vitamin E oil also work wonders!

Every run should have a purpose whether it is to build your weekly volume, your speed, do a slow recovery run, etc. When you are being intentional with your running goals and the reason as to why you are running each run, then you are much more likely to stay motivated and accountable!

A mantra is a word or phrase that you can repeat to yourself during a run to keep yourself motivated, or to remember your goals, or to help define that run. Here are some tips on choosing a mantra. Sleep is one of the best things you can give your body as a runner it can even be more important than your nutrition!

Run against the traffic so oncoming cars can see you and so that you can see them. Always let someone know where you are going, how far you are running and a general time of when you should be back.

Even if you live by yourself, get in the habit of texting someone or just leaving a note on your counter. Safety comes first for running tips for beginners!

Running is a weight-bearing sport. This means the weight of your body on your bones makes them stronger when you run. It reduces your risk of fractures as you get older. It is affordable and convenient. You can run almost anywhere. Special equipment is not needed to run — other than suitable running shoes.

You can do it in your own neighbourhood. You can run to connect with others. There are running groups for people of different ages and fitness levels. It can be a great way to make friends. If you are new to running, you should see a doctor for a check-up first — especially if you are over 40, have a chronic medical condition, are pregnant, or if you are recovering from an injury or illness.

Running is an impact-loading exercise. If you have a health condition where high impact exercise on your bones or joints may be a problem, see a health expert first. Ask your doctor or exercise physiologist if running is the best way for you to exercise.

One of the great things about running is that you can do it any time, almost anywhere and for as long as you like. But for some people, this lack of structure may seem overwhelming. Start by setting goals — begin small and increase your distance or speed gradually.

A pedometer step counter can help you monitor your progress. While running can be a solo sport, you do not have to do it alone. There are many running groups or mobile phone fitness apps that can help you get started and plan routes that suit you.

Try the parkrun program or Couch to 5k for programs for beginners. Make your personal safety a priority. Tell someone where, and for how long, you are running.

Take your mobile phone with you and choose a well-lit route if running at night. If you experience severe pain or breathlessness — even after you have cooled down — contact your doctor.

You should wear good, supportive shoes designed for running and your foot type. When choosing a pair of running shoes for the first time, get a professional fitting. If you have an old pair, take them along to help the salesperson find suitable shoes for you.

Wear light clothing, sunscreen and a hat to protect you from the sun. If you are running at night or early in the morning, wear reflective clothing so drivers can see you.

If there are no streetlights, a head torch will help you see the path in front of you. When your foot lands on the ground, your ankle should stay in a neutral position and not roll to the side.

Learn more here about the development and quality assurance of healthdirect content. Read more on myDr website. Moving your body a little each day can be great for your heart health. Learn how physical activity and exercise can benefit your heart, body and mind.

Read more on Heart Foundation website. Warming up before exercise and cooling down and stretching after it are important parts of an exercise programme. Read more on Healthy Bones Australia website. Select types of exercise that fit your lifestyle and that you enjoy, because the benefits of exercise depend on you doing it regularly and for the long term.

Find out about which types of exercise are best to burn fat and help you lose weight. Focus on increasing your physical activity. Light to moderate exercise in pregnancy is usually safe. Walking, swimming and stationary cycling are safe exercises.

Read more on raisingchildren. au website. On this page Jump to Overview Overview Benefits Tips Overview It may come as a surprise, but regular physical exercise helps to give you energy. Read more on Finding North website. Read more on Healthy Eating Active Living NSW website.

Research shows that people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness. When I was training for my first marathon I quickly realized that I was going too fast on my easy days.

Once I started listening to my body and running at a truly comfortable pace, I found that I had much more energy for, well, everything else. How do you gauge your easy pace?

Talk to somebody. Easy running and recovery runs should comprise the bulk of your weekly mileage, especially as you start to acclimate to distance running, since over-doing it can lead to running injuries.

Traditionally, around 30 percent of your weekly volume should come from one long distance run. So, for someone running 40 miles per week, a 12 miler is about right. If that much mileage sounds intimidating, try rephrasing the run in terms of minutes.

For example, if your normal daily run lasts 45 minutes, try a long run of 65 minutes. You might even find yourself enjoying it. For many runners especially us long-distance types , strides might be an afterthought.

Adding strides to your routine can dramatically improve your running form and efficiency. And when done before a workout, these short sprints think seconds help engage fast-twitch muscle fibers, which goes a long way in injury prevention.

He recommends tossing in twenty-second accelerations at the end of an easy run three times a week, and up to 12 before any intense interval workouts. Interval training is the best way to start running faster. For example, try running eight meter quarter mile segments with 2 minutes walking recovery between intervals.

The s can be at your target 5k pace. This type of training will prepare your body to run faster during races. Start out running one interval workout a week.

Treadmill runs can help with intervals since you have full control of the speed and time. And sweating means you need to prioritize hydration. It might seem like a pain at first, but hydrating will quickly become second nature.

Another good way to stay hydrated is to drink a glass of water before your coffee in the AM. Just starting with this will encourage you to drink more water all day.

You can even use the stations as walk breaks if cramps are an issue. And, of course, make sure you are hydrating throughout your race, with water and electrolytes. Strength training is important. It helps stave off injury, correct imbalances, and improve biomechanics. In fact, carrying around huge slabs of muscle can make distance running tricky.

As you ease into distance running, shift your focus from maxing out to improving core stability. It may sound wimpy, but some of the best exercises for runners are simple balance drills. Even standing for thirty seconds at a time on one leg can engage and strengthen all of the little stabilizer muscles in your legs and core to help you run faster.

Body weight exercises, like planks or back hyperextensions, are also great additions to your training plan. Sleep maybe the most important ingredient for any training plan, especially as you begin to run longer distances.

When your body enters a deep sleep cycle, it starts to repair the micro tears in your muscle fibers caused by exercise, strengthening them in the process. This in turn serves the dual purpose of reducing the risk of injury and allowing you to reap the benefits of all your hard work.

One common mistake new runners make is not allowing days for pure recovery. But a weekly non-running day is essential — not only will it give your body extra time to heal, it will also prevent psychological burnout.

At the end of the day, running should be fun. But ultimately, the goal is to fall in love with running, because nobody should spend that much effort being miserable. If you need motivation tips, this post should help. So my final piece of advice is this: find whatever aspect of running brings you joy — be it community, faster times, longer distance, or simply staying fit — and hone in on that.

About the author: Joanna Thompson is a part-time professional runner for On ZAP Endurance. Originally from Knoxville, Tennessee, Joanna graduated from NC State University in and moved to Blowing Rock, NC to pursue her running dreams before pursuing her other dream of writing.

You can find her on Instagram here. Your email address will not be published. This site uses Akismet to reduce spam.

Learn how your comment data is processed. Read More […]. I am 87, and proud of it! I go for runs every Tuesday, Thursday and Saturday mornings.

They serve a great purpose in helping propel your body forward. Pay attention to the path your arms travel as you run. Do they swing straight back and forth, or are they crossing in front of your body?

Not only does this not help you maintain forward motion, but your core and obliques have to fight this rotation and you might find yourself tuckering out sooner than you want. Just like with your shoulders, check in with yourself as you run. What path are your arms traveling? Focus on driving your elbows straight back at a degree angle and not letting your hands cross your body as they swing forward.

The start of the lower body chain! The hips are big powerhouses for a runner, and, just like the head and the upper body, they can be the start of creating an imbalance in the lower body. Is one of your hips cocked to the side, with all your weight on it and the leg below?

Instead, with each footfall, focus on keeping the hips square and level as you transition from one foot to the next. A dead giveaway that your hips are dropping with each step is if you tend to scuff your shoe on the opposite calf as you swing your leg forward.

The only way your foot can contact your opposite calf is if a dipped hip is bringing them closer together than they should be. Again, not the end of the world, but rather a tangible starting point when working to improve your running form.

The most obvious player in the running game, the legs are responsible for a lot of the work your body is doing. This looks similar to how you ride a bike. The same balance exists between your glutes pushing you forward and your hamstrings pulling your leg back up for the next step.

To put it into a movement, think about a high knee mixed with a butt kick. From all the way up in the front with the knees to all the way back with the heel to the butt, a strong, engaged leg will come upright in the middle of those two movements.

Both glutes and hamstrings are equally engaged, and you end up with a strong leg drive on the run. Featured Articles 3 Flaws in Couch to 5K And a Better Plan for Beginner Runners. Shin Splints: What Beginner Runners Need to Know.

A Running App for Real People In order to become a runner, you don't need much in order to become successful: a plan, an encouraging community and consistency. Works Around your Schedule. Break down the lies you tell yourself.

Exercise Smarter, not harder. N2R Eases you in. Build up to running for 20 minutes, then 30, and 40 before you begin to focus on running 1 mile, then 2 and 3 miles. Here is a 2-month plan that will help you build up to running continuously for 30 minutes without stopping!

Maybe you want to be a recreational runner, a morning runner, a competitive runner, a strong runner, a fast runner. Whatever it is, visualize yourself doing exactly what you want to become and you will increase your chances ten-fold. Also, your brain will pick up on those ques and will naturally begin to associate with those visuals.

It can be hard to keep moving, going step after step, but always come back to being aware of your breathing. Just remember, always keep breathing. Here are some more tips for breathing when running.

Once you have built your running volume total weekly mileage volume then you can begin to focus on speed. Speed work can be very strenuous on your body which is why you want to make sure you are comfortable with running before attempting to add in speed training.

Here is a guide to speed training for runners for when you are ready. Start with one stride and work up to 10 strides over the course of several weeks. You can find more information on strides on this page of Running Workouts Guide. Smiling relaxes you and releases feel good hormones.

It takes the edge off of stress! This is one of my favorite running tips for beginners! Watch some running form videos, have someone take a video of you running and analyze what you are doing right or wrong.

If you missed it earlier, here is a page on how to have good running form. Especially if you plan on staying healthy, active and injury free for years to come, stretching is imperative!

Your body can become so incredibly tight that you must get in the habit of lengthening your muscles. after all the muscle contraction with each step you take while running. Here are my 4 favorite stretches for runners. Especially if you are beginning to feel sluggish do a quick shoulder check.

This becomes more important as you begin to run longer and longer mileage. Runners have all different types and styles of arm swings so don't get to hung up on this, just realize that is a more efficient way to move and in the end do what feels comfortable to you!

You will have better form, less impact will be transferred to the rest of your body, and you will go faster! This is called, "overstriking" and places a significant amount of impact and stress on the rest of your body.

It also can be a cause of injury, especially shin splints. Remember to keep your head and spine aligned all the way to your hips and lean slightly forward to let gravity have almost pull you up the hill.

If you want to sprint at the finish or at the end of a run, then one of the greatest running tips for beginners is to pick those knees UP! So if you want to go the distance, save your energy and keep those knees lower and raise them when you just need that extra burst of speed.

If you have trouble with consistency then sign up for a short, local race, perhaps a 2 miler or 5k and then work up to 10K training. To start though, all you need are some shoes, an outfit yes, you only need one to just get going and some nutritious fuel.

Here's a list of running gear that you might be interested in as you really begin to commit to being a runner. Opt for polyester wickable, breathable vs. cotton clothing to keep your body cooled and the sweat away. Especially if you are running longer distances or maybe have some extra weight to lose, pulling your belly button in towards your spine will give you back a break from doing all of the work and will help prevent a backache.

Abs are a very important running tips for beginners and can help significantly with your backaches! Start by running on a treadmill , track or even the grass which generally give you less impact and more absorption than running on the roads.

Remember that treadmills take away the outside elements of wind, terrain, temperature, etc. and you might find that you can run faster on a treadmill versus outside. Therefore by setting your treadmill incline to a level 1 you mimic a just a bit more the outside terrain.

Your effort level will go up just a bit as well just as it would when running outside. They are not created equal although treadmills are extremely beneficial to a runner! If you become hot, pour water over your head, cool off your neck and the insides of your wrists.

Here are some more tips for running in the heat. This will allow your body to warm the cold, dry air that you are breathing in before it hits your lungs. I usually wear a hat and gloves if it's 45 degrees or below.