Top 5 Tips for New Runners

I want to start running. Now what?

Ahah! So you have decided that you want to start running. That's great! Welcome to the running community. We are thrilled to have you! Now that you have decided to embark on this new adventure, I'm guessing that you have some questions. That would only make sense, for as with any new endeavor, we step into the land of the unknown. But fear not! I'm here to help. Just one moment, though. Before we begin, I'd like to offer a few words about becoming a runner.

While online, I recently read a post from a beginning runner. This poster was seeking advice as to how to overcome the feeling of a perceived inadequacy, judgement, and general uncomfortableness in the running space. It was clear that this runner had a lot of questions, not many answers, and a looming hesitation to head out the door for a run. However, he also demonstrated a hope, desire, and determination to become a "runner". By turning to an online message board, this poster exhibited a willingness to learn, grow, and put himself in new situations. In essence, by simply asking these questions, he already showcased what it means to be a runner and that he, in fact, is one already. I tell this story, not to capitalize on another's vulnerability, but rather to illustrate his courage and true runner's heart. So, I will offer to you what I would offer to this particular runner.

Every runner has, at one time, been the newest member of the running community. We have all taken our turn, stepped across that threshold, and been intimidated by the challenges and possibilities that lie ahead.

To you, and every runner out there, thank you for being a part of this sport. Yes, we will all have unique journeys within this space and each one will be determined by innumerable factors, but we will always have this one thing in common. We've all been the newest member to this club. We remember what that was like and we are excited that you have decided to join us. Making the decision to start running is hard, no matter who you are. By deciding to start running, you are deciding to take a chance on yourself, to place your bets on you. And that is something that transcends any pace, distance, or finishing time. For what it's worth, I'm placing my bets on you, too.

Here are my top 5 tips for new runners!

Tip 1: Invest in Running Shoes

Can you run in your sneakers that are ten years old and stained the color of your front lawn? Yes. Can you run in a pair of Crocs? Also, yes. I can say this because I once met a guy during his 100 mile race and what was he doing? Running in Crocs! When I asked him why, he simply said, "They are cheap and don't hurt my feet." To each their own, I guess.

You can run in anything, provided that your choice of footwear doesn't result in injury. However, can and should are often two very different things. I would argue that most people could not run a mile, let alone 100 miles, in a pair of Crocs without some discomfort, if not eventual injury. Over time, you will learn what shoes work best for you and your feet. Until that time, I have some advice for you. As a runner, you will log hundreds of miles in a single pair of shoes, which adds up to hours upon hours of time on your feet. Take care of your feet! If you don't, your feet will riot. And, speaking as someone who has incited a riot or two over the years, that is not something that you want to experience.

My recommendation does not come in the form of a brand or model of shoe that I think you should go buy because they are supposedly the greatest. I have personally suffered the worst feet problems I have ever endured while wearing one of the most popular brands in the world. They just didn't work for me and my feet. Moral of the story is that, what works for most, does not work for all. With that in mind, my recommendation is to go to your local running store to buy your first pair of shoes. Most of the time, the employees will be happy to help you narrow down all of the colorful choices until you find the perfect shoe for you. This will often entail measuring your feet, asking questions about your running experience and training goals, and it could even include running on a treadmill for a quick gait analysis. Although this may sound a bit intimidating, especially as a new runner, it is well worth it and it's not nearly as scary as it seems. Another bonus is that a lot of local running stores will offer a return period for your purchase. That means you can take the shoes home with you, go for a run, and if you decide that they aren't right for you, you can take them back to the store. This is different than a lot of other, oftentimes larger, retailers that have a "you wear 'em, you keep 'em" policy.

Tip 2: Speed Date Some Socks

Finding new shoes is oftentimes a lot more fun than shopping for socks, but the importance of a good pair of socks is not to be discounted. If you don't ensure that you have a combination of shoes and socks that work for your feet, you will pay for it in the form of blisters. Ouch!

To avoid this painful lesson, I recommend trying a few sock options out on your shorter runs. You do not want to learn that you have made a poor sock choice at mile ten of your twenty mile long run. Think of choosing a pair of socks like speed dating. You want to keep things short and light, but you should also ask some questions. During and after a run with a new pair of socks, here are some questions to ask, and please, listen to the answers, like you would on any good first date.

Question 1: Are there any hot spots on my feet?

Question 2: Did the backs of the socks slide around on my heels while I ran?

Question 3: Do I have any signs of blisters?

Question 4: Do my feet feel dry or sweaty?

Depending on the answers, you can decide if the socks are a good match for you and your shoes.

As a general recommendation, look for a fabric that is moisture-wicking. This will help wick moisture away from your skin. Basically, moist feet typically result in blisters and blisters result in pain, so yeah, let's just not go there. Okay? Great!

Tip 3: Start Slow and Short

When you first start running, it is really tempting to get caught up in the excitement of it all. I know that when you begin, sometimes all you want to do is, well, go run. And that's great, but you need to treat running with respect. While running can be an immensely rewarding activity, it is also unrelenting and can be punishing. Running will demand your respect, whether you like it or not. Any runner who has gotten sassy with this sport will tell you that running claps back. Hard. And with no apologies.

As a new runner, start slow and short. Make sure that you are mindful of the pace and distance that you are running, and the frequency with which you are lacing up to hit the roads, treadmill, track, or trails. Patience is your best friend and you need to give your body time to adapt to running. You will have time to build up to running farther and faster. If you don't ease into this sport, you very well might end up burnt out, injured, or both. And that just isn't any fun at all, is it?

Also, it is essential to note that "slow" and "short" are relative terms, and what they mean to each runner will be entirely dependent on that individual. One person's easy pace may feel like a sprint to someone else. Five miles on a Saturday morning may feel like a quick weekend jog to some, but akin to a marathon, or ten, for others. Be respectful of what "slow" and "short" mean to you and what they mean to others. If you run, then you are a runner, no matter what that looks like.

Tip 4: Rest and Recover

"Rest" and "recovery" are two of the most popular "r" words in this community, except maybe our other favorite one, "running!" In all seriousness, the concepts of rest and recovery are incredibly important as a runner. Unfortunately, many runners neglect these pillars of training and end up paying the price for it.

In terms of rest, you guessed it, that means you need to sleep. Your body needs time to heal and recover from the strain that running puts on it. Sleep is an opportune time for that healing to occur. You should aim for at least eight hours of quality sleep a night, though the exact amount needed will vary on an individual basis. Obviously, this is a target amount, recognizing that many of us have lives that largely impact the number of hours we sleep each night. Just do your best to catch some zzzs!

For recovery, this will also look different for every person, largely dependent on his or her lifestyle, medical needs/history, training program, and goals. In general, it is important to give your body time to recover between running workouts. For beginning runners, this will often look like multiple rest days incorporated into a week of training. Rest days can look different for everyone. Some take the term very literally and spend little time on their feet during their rest days. Others will take the day off from running, but still might do some other light activity, such as cross-training. Over time, you will identify the best choices for you and your body. One thing that will never change, though, is the need to respect your body's time requirement for healing and recovering.

Tip 5: Fuel For Your Success

At the risk of sounding really obvious, you need to eat. This is especially true if you are going to run. Fueling as a runner, and as a human being honestly, can be a very polarizing topic, one that delves into the pros and cons of various diets, the best sport nutrition products, how many calories allow for optimal performance, and even what the best time to eat is.

The most important thing to remember about this topic is that you need to do what is best for you and your health. And that is a decision that should be made by you and your healthcare providers. Period. I cannot and will not tell you what you should or should not eat. I can speak from personal experience and discuss the latest scientific literature, but those are conversations best suited for a later date.

As a beginning runner, you must fuel your body, whatever that looks like for you. If you don't, there will be consequences. I mention this because many people get into running in order to lose weight, which is great, or rather, it can be great. Unfortunately, many new runners fall into the trap of running more and eating not just less, but too little. This can and will result in medical issues and injuries. You have to fuel your body in order to have the energy to be the runner you want to be. Again, this will, and should, look different for everyone, as these are choices that are best made by each individual and his or her healthcare providers.

In Summary

Can you believe that after all of that, we still have only just barely scratched the surface? It's true. Even after a decade of running, I am still constantly learning new things about this sport. Never fear though, for we will keep forging ahead, piece by digestible piece. You've already done the hardest part. You've made the decision to become a runner. All that's left is to get started. Let's go!

Wishing you all the best!

Hailey

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