Beginner Running Tips

  1. Invest in a good pair of shoes. The health of your feet and legs is invaluable. You need to protect them with proper footwear. Improper shoes are a major cause of injury. If you want to stay injury free, investing in a good pair of running shoes is a must. Find a local running store. They will watch you run/walk to recommend the type of shoe that is best for you. I’ll be honest, good running shoes are not cheap. It may feel like a lot to spend at least $100 or more on a pair of running shoes, but the investment is worth it to avoid injury.
  1. Running Clothes. Investing in proper shorts, shirts and socks will go a long way. Technical fabrics breathe so much easier than regular clothes. They may still get damp, but not nearly as much as 100 percent cotton.
  1. Walk/Run. If you have never run before, or haven’t run in years, it’s not a good idea to wake up one morning and try to run 3 miles. You could injure yourself and you’ll probably be really sore for the next couple days! Instead, alternate walking and running. Example: Walk for 2 minutes, run for 1 minute. Keep this up for 15-20 minutes. Do whatever walk/run ratio you like, but as the weeks go by, you should slowly increase your running time and decrease your walking time. You’ll be running the full 20 minutes (and even longer) in no time.
  1. Setting Goals. If your ultimate goal is to run a half marathon or marathon, that is awesome! But setting shorter goals, especially at the beginning, is very important. Your goal could be to run three times a week or it could be to run a 5k. Achieving short-term goals will motivate you to continue to your long-term goal.
  1. Running Partner.  Motivation and commitment increase tremendously when you have a running partner. Everyone has days when they don’t want to run. But if you know you have a friend counting on you, it can make all the difference in the world when it comes to getting out there and running. 2d9af22695c29f157b6105141d133084

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