Hit the Ground Running: Beginner’s Tips to Start Strong and Keep Going!
First, let me start out by saying I am no top-tier runner! That means I will not take you up on any running challenges. However, I’m also a little bit past a beginner's level runner. So, the purpose of this article is to give you some helpful tips on how to have a successful start to your running journey. Some of these tips I knew about at the start of my journey, and some I had to find out the hard way. With these tips, you can avoid all the mistakes I made (and save your knees).
Safety Is Always First
Staying safe while running is just as important as the run itself—because let’s be real, no one wants their workout to turn into a medical emergency. Here are a few rules I follow to keep myself safe on runs:
Always carry your ID. If anything happens, you want people to know who you are (and not just as “main street mystery runner”).
Assume cars don’t see you. Even if you make eye contact with a driver, don’t trust it; Think of it like defensive driving, but it’s defensive running.
Wear bright or reflective gear at night. Think neon, reflective strips, or even those vests with built-in lights. Why? Because glowing like a human traffic cone is better than blending into the darkness.
Keep your music low. Jamming out on your earbuds is great, but if your playlist is blasting so loud you can’t hear a bike bell or a car horn, that’s a problem. Megan Thee Stallion’s albums and Eye of the Tiger have gotten me into some near-death experiences from my volume being too loud.
Stick to sidewalks when available. Running in the street with no shoulder is basically playing real-life Frogger! Let’s not do that. Ever!
Slow down on slippery or unstable trails. No one wants to faceplant mid-run. Shorter strides help you stay balanced and avoid an unexpected meeting with the ground. This is also what I was talking about when I mentioned “saving your knees” earlier; mine have definitely kissed pavement more times than I care to admit.
Running should be fun, not dangerous. A little extra caution goes a long way in making sure you stay safe and keep crushing those miles!
You Don’t Need All the Top-of-the-Line Running Gear
One of the best things about running? You don’t need much to get started! If you knew how much I spent on running gear, you’d shake your head at me. From the best sneakers to those cute outfits, I was squared away to look good, breathing heavy from getting winded so early on my run. When you’re just starting out with running, just grab a comfy pair of running shoes (they don’t have to be expensive), throw on some clothes (you already have) that let you move easily, and you’re good to go.
Sure, sweat-wicking gear is nice, but not a must-have. Same with fancy watches and running apps—they can be helpful later, when you’re really ready to start tracking your pace, distance, time, etc.—but you don’t need all that smart gear right away. So don’t overthink it. Just lace up and hit the pavement!
Focus Your Running on Time, Not Speed or Distance
When you’re just starting out, your body is adjusting to all the new movement. Your joints, muscles, and heart are all getting used to the challenge. Trust me, your legs don’t care if you ran a 10-minute mile or an 8-minute mile—they just know you’ve been out there putting in work! That’s why, in the beginning, forget about pace. Focus on how long you’re moving (even if that includes some walking). Distance and speed? That’ll come later. For now, just keep showing up, and your body will catch on.
No Pain, No Gain, Right?
When you start running, a little soreness is totally normal—it’s that “whoah, I have muscles there?” kind of ache. Think of it as your body adjusting to the new challenge! For me, it was my shins. I knew I had them but never felt them until I started running and they started hurting.
On a scale from 1 to 10, a mild 1, 2, or 3 is fine. But if you hit a 4, and the pain doesn’t ease up when you stop or rest, that’s your body waving a red flag. Don’t ignore it! If the pain keeps getting worse instead of better, it’s time to check in with a doctor. Pushing through serious pain won’t make you stronger; it’ll just get you sidelined. Stay smart and listen to your body!
Running is an amazing way to challenge yourself, clear your mind, and feel strong, but starting out doesn’t have to be complicated or painful (trust me, I’ve learned the hard way!). Keep it simple, stay safe, and listen to your body. Whether you’re running for fun, fitness, or just to prove to yourself you can, the most important thing is to keep going. Lace up, take it one step at a time, and enjoy the journey.
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