Running Start Tips Every Beginner Should Know

Running is one of the most accessible and rewarding forms of exercise. It offers numerous benefits, from improving cardiovascular health to boosting mental well-being. However, if you're new to running, the prospect of lacing up and hitting the pavement can be overwhelming. You're not alone if you're eager but unsure where to begin. We’ve helped dozens upon dozens of runners in Baton Rouge and New Orleans get their start, find their stride and PR. 

Finding Your Fit

Before you take your first steps as a runner, ensure that your feet are properly supported. Your running shoes are the most important piece of equipment. Wearing the wrong shoes can lead to discomfort or even injury. Head to your local specialty running shoe store to get fitted by experts who can recommend a selection of shoes tailored to your foot type and running style.

When trying on shoes, don't just walk around in them—test them out by running a few steps. Many stores have treadmills or designated areas where you can give the shoes a real trial. This helps you get a feel for how the shoes perform when you're in motion. Remember, most reputable stores allow you to exchange shoes if they don't feel right after a test run. Take advantage of this policy! 

Your shoes' fit should prioritize comfort and support over aesthetics. It's tempting to choose the trendiest shoe on the shelf, but your main concern should be how well they support your foot's arch and cushion your stride. 

Start Slow and Steady

It's natural to feel excited and motivated when you start running, but it's crucial to pace yourself. Jumping directly into a full running regimen can be overwhelming and might lead to burnout or injury. Instead, adopt a jog/walk program to ease your body into the routine. This approach allows your muscles and cardiovascular system to gradually adapt to this new form of exercise.

A popular method for beginners is the run-walk-run technique, where you alternate between running and walking intervals. This method reduces strain on your body while building endurance. For example, you could start with a one-minute run followed by a two-minute walk and repeat this cycle for 20-30 minutes. Gradually increase the running intervals and decrease the walking as your fitness improves.

Tracking your progress will help you stay motivated and see improvements over time. Consider using a running app or journal to log your sessions, noting distance, time, and how you felt during each workout. Celebrate small milestones, such as completing a run without walking, to keep your spirits high and maintain momentum.

The Importance of Warm-Ups

A proper warm-up is essential for preparing your body for a run and reducing the risk of injury. It helps increase blood flow to your muscles, improves flexibility, and primes your cardiovascular system. A good warm-up doesn't have to be time-consuming, but it should be thorough enough to prepare your body for the demands of running.

Begin with a few minutes of brisk walking or light jogging to get your heart rate up. Follow this with dynamic stretches that target the major muscle groups you'll use while running. Exercises like leg swings, arm circles, and hip circles are excellent choices to loosen up and mobilize your body.

Consistency is key when it comes to warm-ups. Make it an integral part of your running routine, and resist the urge to skip it when you're short on time. Overlooking this step might save you a few minutes in the short term, but it can lead to setbacks like muscle strains or tendon injuries in the long run.

Building Strength for Better Running

Incorporating strength training into your fitness routine is essential for maintaining a healthy running practice. Strong muscles help improve your running form, increase endurance, and prevent injuries. Focus on exercises that strengthen the legs, core, and upper body, as these areas play a pivotal role in supporting your running performance.

Squats, lunges, and calf raises are effective lower-body exercises that target the muscles used in running. A strong core helps maintain proper posture and balance during your runs, so include exercises like planks, Russian twists, and bicycle crunches in your regimen. Additionally, upper-body strength is important for maintaining good arm swing and reducing fatigue during longer runs.

Aim to integrate strength training sessions into your weekly schedule, ideally twice a week. You don't need access to a gym or fancy equipment—bodyweight exercises, resistance bands, and dumbbells can provide ample resistance for building strength. Over time, you'll notice improvements in your running efficiency and overall fitness.

Building Your Base

Creating a solid foundation for your running practice takes time and patience. Developing this "base" involves gradually increasing your running distance and intensity while allowing your body to adapt to the demands of regular exercise. This approach helps prevent injuries and fosters long-term progress.

Start by setting achievable goals, such as running a certain distance or duration without stopping. Once you've reached these milestones, gradually increase your weekly mileage by no more than 10% to avoid overexertion. Listen to your body's signals, and allow rest days for recovery—pushing too hard can lead to fatigue and burnout.

Consistency is crucial in building your running base. Establish a routine that works for you, whether it's running three times a week or incorporating cross-training activities like swimming or cycling on alternate days. 

Find Your Support System + Accountability Partners

Running can be a solitary activity, but having a support system can make a world of difference in your progress and motivation. Check out our local running groups here. 

One of the most effective ways to stay motivated as a beginner runner is to have an accountability partner. This could be a friend, family member, or fellow runner who shares your goals and commitment to running (or US). Having someone to share your experiences and challenges with can make your running routine more enjoyable and rewarding.

Fueling Your Body

Proper nutrition is essential for fueling your runs and promoting recovery. Your body requires the right balance of nutrients to support energy production, muscle repair, and overall health. Making mindful choices about what you eat can enhance your running performance and prevent fatigue or injuries.

Before a run, consume a balanced meal that includes carbohydrates for energy and protein for muscle support. Foods like oatmeal, bananas, yogurt, or a whole-grain sandwich are excellent choices. Allow enough time for digestion—typically one to two hours—before hitting the road.

After your run, focus on replenishing lost energy and aiding recovery. Hydrate with water or an electrolyte drink, and consume a meal or snack that includes protein and carbohydrates within the first hour post-exercise. Options like a protein smoothie, a turkey wrap, or a nut butter and fruit sandwich are nutritious choices that support muscle repair and restoration.

Listening to Your Body

As a beginner runner, it's essential to tune in to your body's signals and adapt your routine accordingly. Pay attention to any discomfort, pain, or fatigue you experience while running, as these can be indicators of overtraining or potential injury. Ignoring these cues can lead to setbacks that hinder your progress.

If you experience persistent pain or discomfort, consider taking a break or adjusting your training intensity. Rest and recovery are integral components of any successful running program, allowing your muscles to repair and grow stronger. Incorporate rest days into your schedule and consider cross-training activities like swimming or yoga to maintain your fitness while giving your body a break from running.