Here are our expert running tips for beginners or those making a return to running.
Let go of pace.
What does smart thinking look like exactly?
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Instead of constantly checking her watch, Seidel kept up with those around her.
“I would say definitely try and stay in the moment,” she toldShape.
“Don’t be too focused on the watch.
Don’t be too focused on the pace.”
Meet your body where it is right now.
“It gets those muscles, tendons, and ligaments primed for running.”
The same goes for those who ran 10 miles a week but took a few months off from running.
See how that feels before going for a straight run.
That’s how you avoid injury and remain motivated to keep running.
Be kind to yourself.
There’s no denying that running is hard.
Some runs will feelreallyhard (hi, windy winter weather!
), while others will feel pretty damn easy.
Keep that in mind, no matter how the run goes.
That’s especially true if that reason is internally motivated (e.g.
wanting some stress relief), rather than externally (e.g.
wanting to fit in with your friends), says Weinberg.
Get some good gear.
(BTW, you might want to learnhow to prevent chafingin the first place, too.)
Believe it or not, what you wear can directly affect your performance and your overall experience.
Most run coaches will suggest the 10 percent rule for runners.
This essentially means you’ll increase your weekly mileage by 10 percent each week.
“Small but challenging adjustments,” are the way to go, shares Corkum.
You want to build up to it slowly while feeling confident in your training, adds Corkum.
Give yourself rest days.
“Creating a habit takes time, but then it’s part of your lifestyle,” she says.
This tactic is a particularly good running tip for beginners, says Weinberg.
“You’re not associating with pain or fatigue, but focusing on something positive,” he says.
The catch is still paying attention enough to know your surroundings especially when you’re trekking around city streets.
Then, turn to associative thinking.
Ask yourself, “What’s my heart rate or breathing rate?”
“How are my legs feeling?
“What are my arms doing?”
Seidel says she practices this kind of mindfulness frequently and that it helps her in her workouts and competitions.
“Look at it objectively,” adds Seidel.
Focus on your own run or race.
This beginner running tip applies for race day, but also during your training.
But don’t be afraid of competition.
Keeping up with a faster person may bring out a speed you didn’t know you had.
Practice visualization and goal setting.
Another helpful mind trick is visualization or picturing yourself running.
“Feel it, smell it, touch it,” suggests Weinberg.
Short-term goal setting is also smart for both your regular run routine and race days.
Have an open mind.
Bottom Line
Start slow and just remember that consistency is key.
It also can just feel great to move and sweat.
Stick with it and you’ll see gains and find your stride.
