100 Beginner Running Tips
September 12, 2006 | Tags: Learn to Run • Running Tips
Welcome to the Complete Running Network 100 Beginner Running Tips. This first top 100 post is the CRN teams first group writing project — everyone chipped in to come up with the list. We hope you like it and that it becomes a place you refer to often. Do you have tips that should be on this list? Feel free to comment below!
- Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
- Buy running clothes you look good in and that will motivate you to run.
- Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
- Join your local running club—check with your local running store fitness center and/or recreation department to find one.
- Volunteer at a local race—meet runners support runners and connect with your Community.
- Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
- Conscientiously share the trail with walkers, bikers and other runners.
- Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
- Don’t carry loose change. It will annoy those who are running with you.
- Don’t neglect and irritate your family and friends by spending all your time running and talking about running.
- Sign up for a race as soon as you feel up to it.
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
- Remember that you will have plateaus in your progress and tough days along the way.
- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one.
- Be prepared to remove the words “can’t” and “never” from your vocabulary.
- “Do not compare yourself to others. Run within yourself and for yourself first.
- Don’t expect every run to be better than the last one; some of them will hurt.
- Don’t think too much about it or you won’t do it.
- Even a bad run is better then no run at all.
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
- Don’t be discouraged if you don’t experience weight loss immediately.
- Start a running blog and read other running blogs regularly.
- Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
- Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
- Each pound you lose makes running a little easier.
- Hydrate. Make it a habit to drink water throughout the day.
- If you are running very long distance drink enough electrolytes (e.g. Gatorade).
- On long runs eat something every hour—whether you feel like it or not.
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom.
- Avoid eating spicy foods before running and the night before your long runs.
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
- Do not increase your mileage more than 10 percent per week.
- Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
- Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
- Do not run two hard days back-to-back.
- Ice aches and pains immediately.
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
- Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
- When trail running don’t forget the bug spray.
- Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
- Make sure you cut your toenails short enough so they don’t jam into your Shoes!
- Put some BodyGlide between your toes on long runs.
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
- Do not ice for more than 20 minutes at a time.
- Do not use the hot tub after a race. It will increase inflammation and hinder healing.
- Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.
- Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
- Do not try a marathon as your first race.
- For races longer than 5k start out slower than you think you should.
- If you conserve your energy during the first half of a race, you can finish strong.
- When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
- A plastic garbage on race day is a very fashionable cheap disposable raincoat.
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
- Run facing traffic.
- Never assume a car sees you.
- Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
- Always carry I.D. because you just never know.
- Try shoes on in the afternoon when your feet are bigger.
- Doubleknot your shoe laces so they will not come undone when you run.
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
- Get assessed for the right kind of running shoes.
- In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again.
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Find a beginner training plan for your first race.
- Set realistic short term and long term goals.
- Keep a training diary.
- Soreness one to two days after a run is normal (delayed onset muscle soreness).
- No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
- There’s no shame in walking.
- Subscribe to a running magazine or pick up a book or two on running.
- Four laps around the local the high school track equals one mile.
- Lift weights.
- It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
- Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
- Do speedwork after you develop an endurance base.
- Practice running harder in the last half of your runs.
- Do abdominal breathing to get rid of side cramps or “stitches.”
- If you can’t find the time to run, take your running gear to work.
- Run on trails if at all possible. It will be easier on your body and you’ll love it.
- Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
- Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
- Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.
- Dress as if it is 10 degrees warmer than the temperature on the thermometer.
- Wear sunscreen and a hat when the sun is beating down—even in winter.
- Run early in the morning or later in evening to avoid mid-day heat.
- Pick up a pair of Yaktrax
when running in icey conditions.
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
- For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
- For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.
Apparel Tips
Community
Manners
Motivation Tips
Nutrition Tips
Prevention Tips
Racing Tips
Safety Tips
Shoe Tips
Training Tips
Weather Tips
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Written by The Mgt · Filed Under Learn to Run, Running Tips
(6 votes, average: 4.5 out of 5)
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Tip 11: Wrapping up loose change in foil stops it from jingling, and you can still use it if you need it. Foil is also good for bringing along an ibuprophen or two.
Tip 12: That’s what blogs, message boards and running club socials are for. RBF Rocks!
Prevention: A cool bath immediately after a long or hard run will help you avoid stiffness and recover faster. Doesn’t have to be icy, but as cool as you can take it for as long as you can take it. A slightly warmer shower after that won’t hurt, if you need to warm up.
Shoe tip: Trail shoes for Trail Races.
Trail Tip: Eyes on the PATH. (easier said than done) Another trail tip - ALWAYS bring comfy dry clothes (and spare shoes) to change into post-race, no matter the weather.
Very Cold Weather Tips: a) Mix your electrolyte drink with HOT water. Feels nice and warm on your belt or in your hand, and warms you up inside too.
b) Vaseline around your eyes and on exposed skin keeps you from getting freeze-dried on windy winter days.
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How many miles or how long shuold I run to loose one pound?
Edgar, that depends upon (a) how much you weigh, (b) what kind of shape you are in right now, (c) how fast you are running, and (d) how much you eat.
Ignoring little details like the number of calories that it takes to breath every day and only considering how much you burn from adding running to your daily schedule w/o changing anything else (especially how much you eat) then you will need to run 3 miles per day 5 days per week if you weigh 250 pounds. If you weigh 150 pounds, then you need to run 6 miles per day 5 days per week. That will allow you to lose 1 pound per week.
If you eat a well balanced diet and change your caloric consumption, then the amount that you run will change drastically. Those are just very rough numbers assuming that you are running at about 8:30 pace and that your diet and other daily habits don’t change at all.
Thanks for answering my question Blaine Moore. Actually I weight 160 pounds, but I just started running two weeks ago. The problem is that I only run 3 miles and 2 days a week. I run on Sunday’s only. How much calories do I burn when I run 3 miles?
Another question I have is what kind of foods are high calories. I eat corn tortillas, black beans, beef, chiken, pork, are the listed foods high in calories or it just depends on how much eat?
Just wanted to comment on Edgar’s question. A good rule of thumb I’ve always heard is that you burn about 100 calories (give or take a bit depending on your size) for every mile you go. Walk or run. 100/mile.
Thanks Jonh to helped mi a lot. I didn’t know I burn about 100 calories if I run 1 mile. Thanks again. Edgar Gonzalez
Thanks Jon and Blaine for helping out.
Edgar, you might be interested in this link.
Thanks,
[…] 100 Beginning Runner Tips […]
I am a fairly new runner, 5 weeks into a 26 week training program for a 1/2 marathon. I have done 5ks before. My problem is that lately on runs the outside of my left leg (below the knee) goes completely numb about halfway through my run. It stays numb until I stretch out and get off of it for awhile. What could be causing this? thanks
Tip 49 says don’t stretch, but stretching is important to prevent injury and increase endurance. Can anyone please explain why someone would not warm up and stretch before running?
Jessica, the latest research seems to lean towards stretching after your run to increase your flexibility. Stretching cold muscles is more likely to lead to an injury than to help you, and can hinder your performance for a specific workout.
My recommendation is to always do a slow warm up before any workout or stretching, and to try differing amounts of stretching before hand to see what your body responds best to. I also recommend that you always stretch after your workouts whether you stretched before hand anyway.
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Please send me running tips vai mail.
Thank you.
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Hydration is key - and one thing I’ve been working on is developing the most comfortable way to carry water hands free. I call it The Body Bottle - a water bottle that straps to your arm. Check out http://www.bodybottle.com
Great article - not just applicable to beginners!
One tip I have - if you are prone to tweaks and strains of your hamstrings, throw some cycling into the mix, BUT, make sure you use pedals with toe clips. That way your quads and hamstrings get worked out in the correct ratio/balance.
Since I started doing this once a week (on a stationary bike) my hamstrings have been a lot better.
How many miles can you safely put on each pair of running shoes?
Laura, it depends upon the brand and model of shoe, of the runner’s weight, and of the runner’s gait.
A general rule is that most training shoes will last for around 400 miles. You may only get 300, somebody else may get 600.
Just keep an eye on the wear patterns on the bottom of the shoe and the comfort level. Once you start getting little aches and pains when you run in the shoes, then it is time to replace them.
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Didn’t see any other comments about this, but doesn’t tip #100 go against the consensus on *not* drinking cold liquids when your body temperature is hot?
I’m sure we all react differently, but some surprise cold water apparently ruined Paul Tergat’s 2004 Olympic marathon when he started cramping up.
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Thank you for some great advice. I cant wait to put this to good use in preparation for the 2008 Great Manchester Run!
This is an awesome list and has given me a couple of good ideas but I have a question for everyone out there:
When you ran your first marathon, do you remember any item in particular that you didn’t have/didn’t know about for that first race that wished you would have, or that you now use for every races that you can’t live without?
A friend is running his first marathon this February in New Orleans and I’d like to give him something that he can use for/in the race that he may not have thought of. The temperatures average between 50-65 for the low and 75-80 for the highs with less than a 1/4 inch of rainfall.
Any suggestions would be greatly appreciated.
Thanks so much!
Runner’s Friend, I wrote a series of articles last year that addresses that very question, and I am in the process of updating that and creating an eBook that I am going to begin selling in January.
List of Marathon Preparation Tips
Blaine Moore, Thank you very much!
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Just a quick note to say I really enjoyed this article.
Your post appeared in the second edition of the kdays.com Running Blog Carnival last week. Thought I’d pop over and let you know that issue #2008-03 is now online too.
Cheers,
Kerrin
kdays’s last blog post..Running Blog Carnival - Issue #2008-03
What works for other people might not work for you - be prepared to experiment and not accept that everything is cast in stone.
Life your running career in part as a scientific experiment - But be happy to switch it off now and then…
jonathan’s last blog post..Quickfire training session for the rain
I need a little help. I have been running since 2001. I somehow blew out my knee during one of my runs in 2002 and ever since then, the right knee starts to sting about 30 minutes into a run. I have limited myself to running only on a treadmill and I’ve ruled out park, track & street running due to the stings. I also recently found out that due to years of mis-alignment, my leg appeared shorter, putting more stress on that right leg. I’ve been to numerous chiropractors but that hip refuses to stay put. Running to me is everything and I have to now start over after take 3 years off. I was thinking about purchasing one of those knee braces from a local drug store. Will that mask the pain so I can get back to 6 miles a day, or should I take up another sport? Or can you recommend a remedy?
Thank you,
Christina,
You can’t really use the advice you might be offered here because there are too many variables that random folks on the internet just won’t know.
Your best bet is to visit your family physician and see what they suggest. Most likely, they will recommend you to somebody more specialized that can offer you the best advice.
What it sounds like is that you need custom orthotics in your shoes. Most knee problems are actually issues with your feet, so treating the knee isn’t necessarily going to help you that much.
As I said, though, you really need to get a qualified opinion from a professional who can tell you what your best course of action is.
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I don’t think i saw this any where as a tip , but wear a reflective vest so that vehicle can see you better if going on a morning run before work or an evening run when the sun is going down
@sherwin I agree with your tip. No need get hit on a relaxing run!
These are great. I’m new to running, and I’m working to feed my head with everything I can.
One thing I’d be interested in is a similar tip list or blog entry for beginners covering stride and mechanics, especially as they relate to avoiding pain and injury.
Anyway, this site is bookmarked. Thanks.
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I just started running this past Monday. I started with a training group, we meet twice a week (M&W) and started 1.7mi walk/run. Today (Fri) I ran by myself 1mi and was a bit discouraged when I was able to run one black and then walked a block. I want to be able to run at least 2 blocks then walk 1 block. I keep feeling like I am running out of breathe….I liked how I worked aup sweat, though.
I guess I need to ease into the program and not be so hard on my self!
I just found this list and found it very helpful. I just began running for the first time in my life and em truly enjoying it. I’ve played tennis, volleyball and a little softball … none of which compare to running.
This article really covered all my questions, I’m glad and extremely motivated to begin running.
“Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.”- very true in my case since I’m the type of impulsive person who loves to get results or complete my ridiculous goals in the span of a day.
Thank you for this article ^_^