One of my favorite parts of being a runner is getting to watch other runners succeed — especially newer runners.
Another favorite thing is helping new runners get started in the sport.
I get to answer a lot of questions about running. And, while I’m not an expert or a trainer, here are some of the things I think every new runner should know.
1. Invest In Good Shoes
Running shoes are different. I wear Mizunos. That may not work for you.
If you’ve ever complained of shin splints, blistering, or stress fractures, the problem might be your shoes.
Knowing that shoes are different, it makes sense to go to an actual running store and get yourself a fitting. It’s a slower process than ordering off of Amazon. That’s okay.
Getting a good fit is essential.
Find a running speciality store in your area and try on different brands with different fits. Do more than just walk around the store. Hop on a treadmill, which many running stores will have. Or, take a lap around the block.
A good pair of running shoes might cost more than you’re accustomed to paying. You don’t have to go top-of-the-line. Just don’t go cheap.
These shoes are an investment in your running game. Make it a good one.
2. Build Mileage Very Slowly
Look, you’re new to this. Set realistic expectations. You’re not going to run a half-marathon right away.
Meanwhile, there are two camps on “how to train”.
Some people say that you should start slow, and build up your speed. That’s a good take on running but running too slow can actually cause injury. This is because deliberately slowing down your pace changes your natural running rhythm, placing stress on different joints on your body.
For me, running slow causes me to sit back too far on my heels and to “bounce” a whole lot. When I do this, my back begins to ache and feet get sore.
The other approach is to run as fast as you feel comfortable, but for lesser distances. This is what I like to do. I run at a natural cadence of around 190 steps per minute, which helps me stay light on my feet and in good running posture.
The best advice I ever received was to never increase your mileage by more than 10 percent per week. I’ll pass this on to you.
If you running 10 miles your first week, don’t run more than 11 miles in your second week; or, more than 12.1 miles in your third.
Build your mileage gradually to help your body adapt.
3. Don’t Skip “Rest Days”
Want to run 7 days a week? Fine. Just don’t do it yet. You need to learn a bit about your body first.
As a new runner, get a schedule of a few days per week, and stick to it. Have multiple rest days scheduled, and honor them. Your body actually needs the rest in order to recoup and perform at its best.
Many runners will log 4-6 day week on the road, and rest or cross-train on the other days. Weight training, sports, yoga, and other activities can help your body mix it up a bit.
Just don’t omit the rest.
4. Log Your Progress
Logging your runs is an easy way to track your progress and your strength.
There are a host of tracking apps for your phone which offer basic stats; and, a proper running watch can give you access to much more.
Some runners prefer a manual log book. I like Strava.
Strava is a running and cycling website with social components. I connect it to my Garmin GPS watch and can share my runs and rides with friends, and buddies from running.
I’ve met some terrific people via Strava including the guy from Germany who was randomly running hills in Seattle with me; and, the guy who passed me on the last leg of the 2016 Bourbon Chase.
You don’t have to use Strava — there are other run-logging websites available. I just happen to like this one, though. It logs mileage, speed, and elevation changes; and maps my runs to show how I’m progressing.
Connect with me on Strava here.
Running Is A Routine Before It’s A Love
Developing a love for running takes time. Running will challenge you and push you to be better; and you’re only accountable to yourself.
Make running a part of your daily life and, before long, you’ll start to find love.