7 tips for beginner runners

Why tips for beginner runners? There are many new riders who come to training full of good intentions and admirable goals. However, the difficulty of starting with a proper routine leads them to lose enthusiasm as they move forward with this new activity.

Running is often the first choice for those who want to start with physical activities, due to the low cost of the equipment, together with the fact that it can be practiced practically anywhere and does not involve a long-term obligation, as happens with a subscription to a gym or a fitness club.

Running is an increasingly fashionable sport that is not affected by the bad economy and that increasingly has more followers and more competitors in the multiple tests for amateurs that take place in all cities.

It also has multiple health benefits, since running regularly can reduce the risk of chronic diseases, heart disease, diabetes, or strokes. Regular practice of this exercise can also increase your mood and help you lose or keep your weight under control.

However, it is important that you keep in mind certain tips that will help you start your training more safely and with more chances of success.

Best tips for beginner runners

Choose the right equipment

tips for beginner runners
If you’ve never been out running, it’s normal for you to take some time to discover what clothes and footwear are best for you. The first basic element is to get comfortable clothing, which allows freedom of movement and does not cause chafing. In the cold seasons, the equipment becomes even more important; it is key that you wrap yourself so as not to lose too much heat, without the clothes adding weight or limiting your movements. Clothing such as long tights, hats, gloves, windbreakers, thermal shirts, or sweatshirts, will help you to continue your training when the weather is unpleasant. On the other hand, it is worth investing in quality specialized footwear, to have a firm footprint and protect foot, ankles, and knees.

Look for a routine

tips for beginner runners
First of all, be realistic about your situation and your possibilities, because it will be a key element to determine the course to follow. Take into account parameters such as age, weight, physical condition, and your goals, before estimating the distance and the route you can take. It is important to understand that you will not start with long sessions of many kilometers. In fact, in the initial phase of training, it is best to start walking, or alternating walking and gentle running. Overvaluing your options can be counterproductive since you increase your chances of suffering injuries or exhausting yourself and having to cut training. The worse your physical condition is, the greater the precautions you must take to start running. It is the best tip for beginner runners.

Increase the intensity gradually

tips for beginner runners
Once you start to feel comfortable with distance and effort, you can add distance and increase the rhythm slightly. For people who start running or playing sports, it is important to start walking. Do not want to raise the intensity too fast, because the consequences can be negative and delay your preparation. It is a matter of time and patience.

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Consult with your doctor

tips for beginner runners
Keep in mind that running is an intensely physical activity, which requires energy and puts your entire body into operation.

It is advisable to consult your doctor if your health is prepared for the challenge. A specialist will give you a more precise idea taking into account your age, weight, level of physical condition, and other special conditions (respiratory, cardiac problems …) as well as advising you on how far you can go.

Take care of your diet

Exercising does not give you carte blanche to commit excesses. In fact, an unbalanced diet will contribute to less performance and make it difficult for you to evolve and improve. One of the main energy sources that are used in high-intensity exercises is the glucose reserves that you have in the muscles and in the liver.

An athlete who does not consume enough carbohydrates gets to exhaust these reserves, which causes them to fatigue faster and decrease their sports performance. Eat varied, healthy, and balanced, but do not eat more than what you spend.

Do not neglect to rest

The same as food, rest is key so you can continue to evolve in your training. Stretching after the effort will help you in this regard. It is the most important tip for beginner runners.

Discover the time your body needs to recover and do not force the deadlines. Match the hours of training in your routine so that physical effort is an element of balance and not a heavy obligation.

Be constant

Keeping your training routine over months will take you much further than sporadic efforts. Discover the habits that most favor you, and go out to train with music. Or your favorite podcast, vary the routes, or join a runners club if you prefer to run in the company.


Hi, I am JEFFREY Dawson; I am an entrepreneur, father, mentor, and adventurer passionate about life. At this moment, I am working with depression and anxiety.

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