Get on the right track with these beginner running tips 

Every runner begins at square one. Whether you’re just starting out or returning from a long break from running, these nine beginner runner tips will get you started. Some might not need all nine, but everyone will use at least one to get them going. Remember to have fun, running should be enjoyable!

Don’t track distance

Track time instead. Focus on time on your feet when you begin. Start off with a time that’s comfortable for you and increase that amount over time. For your first time out, try running/walking for 15 minutes and see how that feels. If you feel fine, increase it by 3-5 minutes next time! After a few weeks when you get more comfortable being on your feet you can begin tracking mileage.

Take walk breaks

When starting out, your heart rate will increase quickly. You’re asking a lot of your body when you first begin running. Your body will adjust accordingly. Taking walk breaks will allow your heart rate to come back down and catch your breath. When you’re on your first 15-minute run, alternate running and walking every 60 seconds. The next time you’re out, run for 90 seconds and walk for 60. Eventually you’ll eliminate walking altogether!

Run in a location you’ll love

Love nature? Go to the trails. Like a certain coffee shop? Run near the shop and reward yourself. Enjoy being near water? Check out the Boardwalk. Running at a location you love helps you have a better experience when you first start out.

Get fit for running shoes

You’re running, get running shoes! Fit matters. You want shoes that fit your feet, provide comfort, and look good. Visit our friends at Fleet Feet Austin. They’re the Official Running Store of the Austin Marathon. You can use their state-of-the-art foot scanning machine to get fitted with the shoes that’s best for you.

Start slow

Don’t start like you’ve been shot out of a cannon. Begin at an easy, comfortable pace. You don’t want to wear yourself out or elevate your heart rate too soon. Your effort shouldn’t be stressful. Starting slow allows your body to warm up and helps prevent injury.

Track your progress

As mentioned above, don’t track distance, track time. Keep a log of the amount of time you spent on your feet. Track the amount of jogging and walking and how many times you alternate. This will inform you what your next workout should be, how much you run/walk, and how much time you spend on your feet. 

Lower your expectations

If you’re just starting out, you won’t run a 5K right off the bat. Every runner, from elites to beginners, starts at square one. Make sure your expectations and goals are attainable. If you set lofty goals and don’t achieve them you can get burned out and lose interest. Start off small and work your way up!

Listen to music you love

Make a running playlist that you’ll love! Don’t have the time? Check out our #WeLiketheSoundofThat playlist on Spotify! Listening to music you love will help pass the time, act as a timer for your workout, and help distract from the task at hand. Feel free to sing out loud if needed! If using headphones, make sure the volume is low enough to hear your surroundings.

Run with a friend who is at your level

This tip is beneficial for two reasons: accountability and camaraderie. You’ll hold each other accountable, meaning you’re less likely to hit snooze for that early morning run if you know your friend is waiting for you. Additionally, you can push one another when needed, compare training progress, and congratulate one another when you do something great!

Beginning to run can be a daunting task, especially if you don’t break it down. The benefits of running are endless and these beginning runner tips will get you on the right track. Did you use a specific beginner running tip when you first started running? Let us know on Facebook or Twitter.