10 Essential Tips For New Runners

New to running? Feeling unsure how much to run or just self-conscious about running in general?

Totally understandable. When beginning any fitness journey, it's normal to feel uncertain or even insecure. But don’t allow self-doubt to sabotage your goals. Remember: everyone deals with doubt, especially at the start of something new. “You don't have to be great to start, but you have to START to be great,” Zig Ziglar said, and we couldn’t agree more.

As you venture into running, here’s 10 essential tips to keep in mind.

1. Start Slow

A reason many people don't run? They believe they need to run fast in order to be considered a runner. But you don't need to run fast for your pace to be considered running (when both feet are off the ground during your stride). And remember this: everyone has their definition of what a "fast" pace is. As you start out, don't fixate on time or pace. Push yourself, but not uncomfortably so. Which leads to the next point:

2. Try the Run-Walk Method

You don't need to run in solid chunks, especially if you're new to running. For example: try running for 1 minute, then walk for 2 minutes. Repeat several times and adjust as needed. A good rule of thumb for new runners: run at a pace where you can carry a conversation. You want to raise your heart rate, but you shouldn't feel entirely out of breath or struggle to speak at all.

3. Stay Consistent

Rather than going for an infrequent long run, aim for shorter, consistent running. For example, you could run-walk a mile once or twice a week, rather than going all out for a mile but then not running for a week or two afterward.

4. Stay Hydrated

Don't wait until you feel thirsty after your run to take a drink. Hydrate before, during, and after your run. Smart tip: take small sips of water, rather than guzzling a lot of water at once. Don’t care for plain water? Add electrolytes and great taste with Nuun Hydration tablets, available at RUN+HIKE.

5. Gear Up with the Right Shoes

It can be tempting to use old tennis shoes as your running shoes, especially as you’re just starting out running. But old shoes can cause not just discomfort, but even injury. To optimize comfort and performance while reducing the risk of injury, it’s worth running in actual running shoes.

How’s a running shoe different from tennis shoes? While the term tennis shoes is often used as an umbrella term for athletic shoes, true running shoes are specifically designed to withstand miles of impact while also providing comfort (such as cushion and breathability) and support. Plus, running shoes are often lightweight. Compare that to actual court shoes (real tennis shoes) which are firmer and heavier, meant for side-to-side movement on a court surface.

Trust us, you will feel a huge difference running in shoes that fit and perform for running. Need help finding the right shoes? Visit RUN+HIKE and we will discuss your goals, measure your feet, and get you fitted for running shoes so you can chase your goals.

6. Find A Running Buddy

While running can be a solo endeavor, running can also be a wonderful social outlet. Find a buddy to run with and you can help motivate one another while also having fun. Not sure who to run with? Check out RUN+HIKE’s Running Club , which typically runs May through September, more details to come…

7. Track Your Progress

Keep motivation flowing by tracking your progress. There’s plenty of apps, fitness watches, and good ol’ fashioned pen and paper to record the how much, when, where, etc. of your latest run.

8. Remember This is Your Journey

It's all too easy to compare yourself to others, especially when you're embarking on fitness goals. If you're feeling intimidated about running, remember that you are running for yourself. This helps take pressure off yourself, so you can lace up and go for a run, no matter whether it's a run-walk-run, or a light jog for several minutes.

9. Sign Up For A Fun Run

Experience the fun and excitement of a race. Fun runs feature a theme, such as color runs, 80s/ decades themed runs, zombie runs, etc. And of course, there’s always your local turkey trot or Santa dash. Often the 5k distance (3.1 miles), these types of races are a great way to support your community, connect with other runners, and encourage one another. Don’t fixate on time or pace, but rather on crossing that finish line. You’ll gain an amazing sense of accomplishment! Plus, you’ll likely earn race swag (finisher medals, shirts, stickers, food, etc.) After your first race, you may find you want to keep racing to collect more finisher medals!

10. Enjoy the Overall Experience

Sounds cliche, we know. But it's true: you should have fun as you explore running. If you stick with it, you'll find running will mean different things for you: a challenge, accountability, confidence, and overall a journey that improves how you feel about yourself and what you can achieve. You may find you get to a point where you want to further challenge yourself, perhaps by running without stopping up the big hill in your neighborhood, or running your first half marathon.

RUN+HIKE: Here For Your Run, Walk, and Hike

It's true: the right gear really makes a difference when it comes to performance and comfort. So, if you: