5 Tips for New Runners

5 Tips for New Runners

You see her as she runs by, looking fit and trim and energized, well-muscled legs pounding a rhythmic beat as she eats up the ground. And you want to be her. The good news is that the only thing holding you back is you. Getting started with a running routine is easier than you might think. With these tips under your belt, you'll be off and running in no time.

1. Dress for Success

It's all about the shoes. While everyone loves the convenience of online shopping, you really should visit a reputable running store for that all-important first pair. Achy feet is the fastest way to sour the running experience, and a knowledgeable salesperson can help you find the best fit for your particular situation. As far as clothing goes, dress in layers so that you can remove garments as your body temperature rises, and always go with chafe-free fabrics.

2. Stay Hydrated

You've doubtlessly been told how important it is to stay hydrated when exercising to replenish the fluids lost through sweat. If you're using a treadmill this isn't a problem; just make sure to have water on hand before you get started. But taking water with you when running outdoors can be challenging. Handheld running bottles, hydration packs, and waist belts are all popular ways to transport water with you on the go.

3. Set a Goal

Setting goals prepares you for success. You have to know where you're going if you ever hope to get there. Start with a distance goal and gradually increase how far you run, or see how far you can go in a set amount of time and try to increase your distance over time. Keep your goals achievable, but challenging.

4. Create a Routine

The old adage of 21 days to make a habit may sound great, but it might take a little longer for the average person to really stick to a new routine. A 2009 study by the European Journal of Psychology concluded that it took between 18 and 254 days for study participants to reach a level where a new routine became automatic, with the average person taking 66 days. But don't worry, missing one or two days won't derail the whole process; just be as consistent as you can if you want long-term success.

5. Keep Things Fresh

While consistency is key to habit formation success, it's also important to change things up from time to time to add excitement to your routine. Keep updating your goals to drive yourself forward. Run with a friend or join a runner's club. Download an audiobook program to listen as you run, or switch up your route to enjoy new vistas.

While starting and sticking to a new running routine can seem daunting, this list of tips should set you on a course for success. Be prepared with the proper clothing and hydration gear, set goals, create routines to build your path, and keep things fresh to avoid falling into a rut. Before you know it, you'll be the one that people watch running by as they dream of being you.

Up Next!