100 Beginner 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.
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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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[...] CompleteRunning.com has a great article titled “100 Beginner Running Tips” where, as the title suggests, they offer 100 tips for beginner runners. The list looks to be slightly aimed at those who plan on entering a race at some point, but they also offer many great tips for those who don’t plan on competing. [...]
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.
[...] Complete Running Network: Probably the most extensive guide for beginning runners in the known universe. If you’ve been frustrated trying to get into a running routine (like I have) these 100 tips for beginning runners is for you. [...]
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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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Another shoe tip: Under no circumstances, not matter what, DO NOT use your running shoes also as your walking around shoes. After all, they are the only feet you’ve got …
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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.
[...] at CompleteRunning.com the most popular article of all-time is 100 Beginner Running Tips, at least five of which have to do with slowing [...]
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 ^_^
nice!! you nailed this one on the head. this is a really helpful website and it will help me run better and faster. THANK YOU A LOT!
i hve running competition in the month of august for 5 KM
WHAT SHOULD I DO TO GET QUALIFIED WITHIN 25 MINT
PLZ SUGEST ME……………………………
[...] 100 Beginning Runner Tips [...]
First of all great tips, unfortunately I took up running nearly half a year ago and discovered these tips already the hard way. But I’m wondering if anyone can help me, after I do a tough/medium session if anything makes contact with my shin then it is agony for me. Once a friend hit it after a session no harder than knocking a door but it felt like he was dropping a dumbbell onto me.
Anyone know why this is/can help me?
Oh yeah I’d just like to say that it is really important to have the right shoes. I switched from basically indoor sports shoes to actual running shoes and there is a difference. Make sure you have shoes that have a lot of support and are comfortable. It’s crazy not to cut your toenails or to kid yourself that the shoes you’ve got fit fine when they are actually too small for you. If so, immediately change and avoid using them even if it means missing out sessions because you will develop blisters and they totally suck- it’s really hard and painful to run with them also.
For any non-believers or runners with low self-esteem it is so important to have a winning mentality throughout. It’s called visualisation (when you can see yourself winning) and you have got to convince yourself that you can easily beat anyone there. But don’t go around stating that you are better than them, because that is bad, very bad. Anyway for the last part of the race or the very last x metres in your session just push yourself far beyond the limit or you’ll regret it. For e.g if your session consists of 3 sets of 3×200m and say you’re getting 33 seconds for most for the last go for 31s or even better 30s. I don’t care if you haven’t got enough energy- that’s a terrible excuse- because you should sprint like there was a crazy yellow elephantine Irish gunman behind you, threatening you in a deeply-disturbing manner.
Yeah, so basically just go dead fast for the last part.
49. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
This statement is worrying me slightly – the running material I’ve read so far suggests you should ALWAYS stretch before AND after a run. I’ve read some stuff by Bill Rogers and Scott Douglas amongst others who agree that it’s essential to stretch.
If anyone has any comments about this I’d love to hear them,
Andy
Andrew, that advice is dated. Very few people have recommended stretching before a run for at least 15 years, they recommend it after a light warm up. The past 4 or 5 years they have started suggesting that you don’t stretch at all before workouts and save it for afterwards, but there isn’t a hard and fast rule that everybody can agree with.
Stretching a cold muscle isn’t going to hurt you or else every cat and dog on the planet would be arthritic by the time they were a year old. Ballistic and long sustained stretches on a cold muscle can hurt you, though. You’ll note that cats and dogs get into their stretches slowly and easily, and only hold it for a second or so before releasing the stretch.
Blaine Moore (Run to Win)’s last blog post..Justin Gatlin can compete…oh wait, no he can’t…
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I have always been active and worked out. But I have been trying to enjoy running on and off for years. Something always comes up and I get out of the habit. Reading everyones comments have helped me to think positive again and I am off to running and enjoying it. I feel like I have a future in running again. Just for me.
Thanks to all.
Kim
Interesting — I’ve always stretched before going running. When I was in primary school we used to go running in the morning before classes and my teachers always made us stretch beforehand. But now that you explain it — it makes good sense not to.
Ed’s last blog post..The first km
hi i hope you can help me. i can get easily tired during running. i can easily loose my breath and i felt like my lungs will be exploded. can you give or rather recommend something like do some preparation before i run, by the way i did walking before running and if i think i am prepared enough to run i did running. but maybe a short while i will stop. i am here in qatar and the weather is hot. does the weather affects my performance? and after running, i took a hot bath, is it good or not? can u help me please. thank you very much!
Jonel,
Just slow down. You are probably trying to run beyond your current fitness level. Running slower will make it easier for you and will decrease your risk of hurting yourself.
Make sure that you are well hydrated, especially in hot and humid weather.
A hot bath probably won’t hurt, but it probably won’t help either. That’ll just be your own personal comfort and preference.
Blaine Moore (Run to Win)’s last blog post..Liliana Popescu barred from Olympics for Doping
hi blaine,
thanks for your reply. i will give you some information if there is any improvement about my performance. i will do what you have said. is there any problem if i will take some powerbar like snickers during running? can u recommend me something? tesekkurler ederim. thank you very much!
jonel
Jonel,
If you can stomach it, then it rarely hurts to eat while running. Just make sure to take some water with any food so that you can break down and process some of that food. You might want to try some easily digested gels or other products like clif shots or gummi bears. I’ve never tried the snickers bars during running.
Blaine Moore (Run to Win)’s last blog post..Liliana Popescu barred from Olympics for Doping
i agree with you! last time i did eating while running (snickers) after that i suffered severe pain in my stomach. i will try gummi bears. please correct me if i am wrong, you highly recommended to rehydrate immediately so that i can regain my power. is it ok if i take some water during running? i am sorry if i am asking a lot, i really want to be a good runner. i hope you understand. thanks
I definitely recommend taking water and drinking it as you go, especially in especially hot conditions and for longer runs.
Blaine Moore (Run to Win)’s last blog post..Asafa Powell injures his groin
[...] 100 Beginner Running Tips [...]
Hey.. me and my friend brooke run cross country and do band. Brooke and i plan on running later on today(thursday) and we ran last week… we could tell we were out of shape….lol.. but i’m only sixteen and i’m not half as dedicated to running, but when i do stuff i like to be good at it…. and i was just lookin up some good tips…. and wow they will help. i printed off these hints and i’m going to show them to brooke before we run. Im excited to run today lol!!!!
one question….. If we run and feel like throwing up….. what can cause that….. and how do we get that feeling to go away? i know it is a stupid question but i would like to know….. THANKS!!!!!!!
-Ashley Paige
Nausea while running can be caused by a few things. First and most obvious will be what you ate immediately preceding your run. If it makes you throw up, then either don’t eat that before running or allow more time between when you eat and when you run.
A second reason could be because you were dehydrated. Drink plenty of water.
The third reason is that you are running too fast. Try slowing down a little on your run.
Blaine Moore (Run to Win)s last blog post..Back Cove Weekly Series » Week 11
[...] 100 Beginning Runner Tips [...]
I actually just read through all your comments… congrats to all the new runners – I hope you love running as much as I can. Keep up the good work and don’t give up. Don’t be hard on yourself if you don’t run one day and you wanted to, there’s always the next day!!!!
Great advice too from many of you. I’m certainly taking note and printing this list.
Happy Running!!!
run-lola-run
If anyone has just stared running I would like to say DON’T QUIT! I have been running for 6 months now and about a month and a half ago I realized how inshape I really was. I tried out for the cross country team as a freshman and beat everyone except 1 kid. I made varsity! So if you’re thinking about stopping running DON’T! You’ll get there no matter how long it takes. Btw I know this is gonna sound stupid, but usually the better running shoes are in the 110+ dollar range. I’m sure they’re cheaper ones, but those I find to be the best on my feat.
Steven, great advice. As a coach for adult runners, I find that many of them take too much time off because they get little aches and pains as their body gets in shape, and they can’t wait until they can get into good enough shape to not have those aches and pains.
Unfortunately, they don’t work out consistently enough to reach that point.
Also, regarding your comment on shoes, price has almost nothing to do with quality. You probably need more stability and/or cushioning, which is why your shoes cost $110+. My wife is the same way. If I tried wearing those shoes, though, I’d have calf problems in short order. (I know, I’ve tried.) Since I need a very neutral and bare bones shoe, I can get mine at $70-$80 retail. Of course, I don’t believe in paying retail, so when I have to pay for shoes they are rarely more than $40 or $50, but if I did buy them at full price that’s what they’d cost.
Blaine Moore (Run to Win)s last blog post..How can you stay competitive as you age?
eat a banna 30 minutes before ur run to reduce some cramps
I ran at least 20 miles and i am feeling very exhausted , my skin looks funny of course this my irst time runnung that far, Please help me to understand what went wrong, I feel as though I dont have any energy st all
I run between 3and 4miles 4 times a week. I did a couple of 10 kms earlier in the year and felt great. I didnt do much running over the summer and have been building back up, but my calf muscles really ache and I start to get pins and needles in my feet after aprox 2.5miles. My running shoes are about 6months old the same ones I used for the 10kms and I wear double skinned running socks. any suggestions please
I’m no expert, Fiona, but I’d say your shoes sound like they are just about done. For traditional shoes, 300+ miles may be just about the useful life. I would look into getting a new pair.
Jon (was) in Michigans last blog post..Still here!
Michael, are you sure something went wrong? Running 20 miles is no picnic, especially the first time. You may have done just fine.
If you were more exhausted than you expected to be, you might look into your sleep and food preparation. Good carb loading for that long run is really important. I prepare for a 20 miler like I would for the full marathon: get good sleep two nights before and shift your food intake towards higher percentages of carbs a few days before the run. And I always have pasta the night before.
Lastly, how was your hydration? Sometimes we underestimate what we need to be drinking for those long runs.
Jon (was) in Michigans last blog post..Still here!
Thanks Jon for that i will look to get new shoes
This list of tips are pretty good. I’ve been running for years and I didn’t know some of this stuff.
Kinda makes me wish all begginers knew the tips. I know it would have saved me a lot of pain.
Now I can spread the word. Good deal.
murdogs last blog post..Delayed Onset Muscle Soreness (DOMS)
I’m more of a bodybuilder type, however have a job that now requires a fitness test. My job depends on passing this test. I will pass all of it, with exception to the run. I have never been much of a runner and have had other jobs which required me to pass a run, but never this demanding (at my age, 38). It is only 1.5 miles and has to be done in 11:50. I know it may sound pathetic to you runners out there, but this is like a huge undertaking for me. I am 5-6, 197 pounds (not fat). I realize losing some muscle size would help, but i only have about a month and a half to pass this.
When I jog, my shins and calves burn like crazy. Not sure why that is. I have decent shoes. I do now know that i tend to ‘pound’ the pavement, almost like stomping it. I am trying to change that to ‘glide’ across the pavement, but still get the burn in the shins/calves. Is there any suggestions on how to improve?? Oh.. currently i go about half way and have to slow down to a walk for about a minute, then resume. Sometimes due to my cardio and sometimes due to the pain in my shins/calves. I run outside, on the treadmill and use a recumbent stationary bike. Thanks for any advice.
Scott, that’s a 7:53/mile pace (somebody check my math!) which is a pretty good hustle for a beginning runner. No scoffing at that pace at all.
Some questions: How many days per week are you running? Do you have rest days? Do you stretch before or after? Are you getting enough sleep? Do you eat enough? These are all important factors. I wouldn’t run more than 3-4 days a week. The cardio work is a good filler for the other days, but also keep 1-2 rest days to recover from running. There’s some debate about stretching, but you should make sure you warm up before your run, such as by brisk walking. Stretching afterwards may help alleviate some of the soreness. Also, make sure you are eating well. If you have a very low carb diet, a little boost in carbs may help you in an endurance event.
The pain in your lower legs may just come from the fact that you are balancing a lot of weight on the smallest part of your body. You mentioned “stomping”, and when I see that in other runners, its caused by a very strong heel strike, followed by the ball of the foot “slapping” the ground. That’s tough on the shins and calves. Try checking out your form (get a video camera) and see if your heel strikes out in front of you, rather than beneath you. Moving that foot strike below you will save you from losing energy when you break your strike on striking the ground.
I know shin pain (used to have it chronically). Shin pain (depending on where it is) can be caused by weak or tired calf muscles. The calf pain you have may indicate that the calves are getting beat by your running style/speed/distance. Try some rest, icing, and massage to work some of that out. See the next paragraph about shoes too!
You mentioned you have “good shoes”. Did you pick them up recently or have you had them a while? New running shoes can help a lot. If they are just regular sneakers that look like they aren’t too worn (but you’ve had them a while) you might consider new shoes.
You get halfway and then walk? That’s a good start! Be happy with that. You are 6 weeks from D-day and I think a walking break is ok. You are building up your endurance and it will improve. How fast are you running that .75 miles? Is it at the 7:53 pace? Or faster? Try going out slower. Just try to cover the distance at a slower pace, say about a 10:00 pace. I would not try to speed up until you know you can cover that distance at the slower pace.
Once you can cover the distance, work on speeding up, but don’t speed up too much. Maybe make a small jump in speed each week (e.g. cut the pace by 00:30 per mile each week). Plan it out so that you are at your speed peak, a week before the due date. Then during the last week, do easier runs (to rest up) for your test day.
This is just my opinion, as a fellow runner. I’m no doctor and don’t play one on TV. Good luck in your running.
Jon (was) in Michigans last blog post..Still here!
Scott,
Sounds like you got shin splints. Most people that start running or are increasing tempo get these. Most often icing them and your calfs along with stretching helps. Try sitting down and write the alphabet with your foot in the air. After going through it, do it once do it backwards and switch legs. If nothing works after trying different methods for a while, then it may be somthing else. By that time it’s probbaly time to see a doctor.( Or if it really hurts. Don’t let me stop you.)
Untill you feel a run again, I suggest to keep up with your stationary biking. As you may know it is a no impact enduance trainning. Try swimming as well, it is also an alternative to running and it’s great cross trainning. Another thing you may have started is swithching from real heavy weights to avreage lighter weights with more reps to build endurance. That will help your slow twitch muscle fibers build up, which is a key to distance runnig. Getting those legs stronger should help reduce the chance of getting hurt next run as well.
You sound pretty dedacated to beat 11:50. If you can sustain a couple of miles at a low 8 sub 8min pace you should do fine. Don’t be daunted by the mile and a half if your shins hurt a little. Most runners can work off the pain and see improvement by the next month of trainning. Good luck out there.
murdogs last blog post..Delayed Onset Muscle Soreness (DOMS)
Hey Guys, Thanks for all your advice. I know its not shin splints as i have had that before. This is more like huge lactic acid build up, along with some pain. I have made the plan to bump up my cardio to 5-6 times per week (planning for 6, will take 5). Yesterday I did the bike, then walked the treadmill. Then in the late afternoon, I joined a group of guys that I work with, for a walk. We went for an hour at about 3.5 mph. I had never done the walking thing before, it was nice. They do it nearly daily, so I may join them for the walk in addition to my normal training. Today, I did the bike for 25 minutes maintaining my heart rate 150-160 bpm, then got on the treadmill. Then walked the treadmill for a cool down, 10 minutes at 6% grade.
Anyway, I am going to try to run every other day (occassionally skipping 2 days, depending on how the legs feel), and then do 25 to 35 minutes of cardio on the bike on off days.
I eat pretty good, however most of my diet leans toward getting my protein in. Not a big carb eater, but have tried to take it up a bit. I typically get about 7 hours sleep a night, although am still tired a lot (have sleep apnea…think thats why). I do stretch mildly before, then really stretch afterwards. I have found that if I don’t stretch (thru trial and error), i have a lot more pain, so i have stuck with the stretching. I just replaced my other running shoes with a new pair a few days ago, however look forward to going to a real running shoe store to have them check out how my feet land to get a pair specifically for my foot strike. Unfortunately, I work in the Middle East and there sure aren’t any shoe stores here!! hehe (and have no access to a pool… so no swimming laps). My next break at home, i’ll hit the shoe store.
I think the pain is likely from my ’stomping’ and just not settling into a proper running technique. I run the first half (.75) in about 6:30 minutes… so even if i keep that pace its still too slow. I will work on the endurance factor like you had mentioned first, to at least get the whole thing done, then work on speed.
Thanks again for the advice and insight. I’ll try to update and see where I end up… If I end up without a job… i’ll have plenty of time to run!! hehe (just kidding…thats not an option)!
Hi Blaine
thought I’d put the record straight – I posted here in June about stretching
I quoted Bill Rogers and Scott Douglas suggesting stretching before running when in fact they suggest as you do Blaine – to stretch when the muscles are warm
I’ve been doing so for some time now – so confusing as a beginner, there’s so much conflicting information, but this one makes sense to me now
Andy
Well, just remember, Andrew, there are very few ways to run wrong…there are just some ways that are better than others. The learning process is part of what makes running so much fun!
Blaine Moore (Run to Win)s last blog post..The #1 Reason Not to Bandit a Race
I’ve just started to run about 10 days ago. Hit 230 (I’m 6′2″) at age 49 and I finally decide that was enough. Was athletic as a kid through my early 30’s, but always team sports. In fact, never enjoyed running outside of some kind of game. Which is amy main reason for starting. And I always enjoyed competing.
Began running around a 1.6 mile block starting at my house. Has a nice 250 foot elevation change that my house is in the middle of. So I climb to start the run and finish the run. My pace has definitely improved, I’ve been very dedicated to a diet and I’m down to 220 pounds. I’d like to get to 200 to reduce joint issues and become more efficient.
Anything anyone can offer an older guy (and I really can’t believe that I’m hiting 50!) ?
Keith, I did an interview last week with Tom Ryan, who took 15 years off from running and then started again in his mid/late 40s with the goal of being the best racer in the state when he hit 50. He’s now one of the best senior cross country runners in the country. I’m still cleaning up the audio but if you are interested in updates about when it is available you can sign up here: http://www.runtowin.com/ask/Tom-Ryan.html
Blaine Moore (Run to Win)s last blog post..The Winner of the 5th “Run For Your Life” DVD
Thx Blaine,
I have a similar story about a former undergraduate professor of mine, Dr. Stan Mertzman. He was always in good shape but dedicated himself to running a marathon in each state after his wife passed. I’m not sure where he is in his quest, but I know he’s running today in the low 8’s at about 64 yo. He was an inspriation as a professor and he inspires me now as well.
Good job, Keith!
Hitting 50, eh? I’m not too far behind you.
I spent about a year dumping 50 pounds a few years back and I can tell you that the change is incredible. Your running will definitely be affected as you drop the pounds. The rule of thumb I hear is 3 seconds off your fastest mile for every pound you drop.
Tips? Take it slow! I know its hard when you first start up, but you do need to pace yourself. Follow the “10% rule” and don’t increase your mileage by more than 10% week to week. Your muscles will adapt quickly, but your joints, tendons, ligaments, and other stuff take longer. If you move up the mileage too fast, you’ll end up injured (like I did!) and that will spoil it for you.
Also, get good shoes. My personal recommendation is flats, but I have a bias towards more minimalist running (see POSE and ChiRunning). You’re not running in old sneakers are you? Reward yourself and get some nice new running shoes.
Lastly, wear bandaids on your nipples. Its brutal, but you need to know some time. Nobody told me this when I started. When I ran my first 10 mile run, I found out why you do it. Screaming in the shower is not fun.
Good luck!!
Jon (was) in Michigans last blog post..Tech4O running watch
Hi Jon,
I have a pair of Nike Triax’s that I wear now. But they might be reaching the end of their freshness. Time for new.
My tendency is to push it, to be sure. It’ll be tough to adhere to the 10% rule, but I can see the sense in it. I don’t want to be laid up. I’ve lost 18 pounds since 10/23, and my ability to handle the hill on my normal course has improved. I’ve told myself that once I’ve got that hill licked, I’ll be extending my distance. The first day I struggled through it in 24+ minutes. Last night I finished in 18:30, but the closing hill was still brutal.
I’ve read about taping, and it sounds necessary.
[...] pretty much always start the morning with a 3-6 mile run (or 45 minutes, which ever comes first). Once we meet back up and get a little water, we have 10 [...]
Hi, i have been running for about 3 years and have done a couple of half marathons and a few 5k runs. I really enjoy running and anjoy the racing aspect, and realise that training and diet are obviously imperative to improving racing performance, but I realise that no one has ever actually told me how to run? I am not sure if i am running correctly? What is the optimum stride distance for improving pace/efficiency of running? I am 5ft 10″ and thus do not have a huge stride..but should i be trying to stride as far as possible? Will trying to have a longer stride take more energy or less? Basically any info you can give me on this aspect would be greatly appreciated as i am trying to increase my half marathon pace which currently stands a 1hr 45mins.
Wow! I don’t think I’ve ever seen a more complete list — great stuff. I’ve been running for quite awhile, but I still picked up a few new ideas.
[...] have compiled a list of “100 Beginner Runnin….” That’s a lot of tips, of [...]
Funny foto here
No spicy food?
Thats crazy talk.
Think of all the bursts of speed it gives..even if they do smell a bit.
; )
Hi,
I am in my late twenties and was quite a fit girl in my teens. I have gotten lazy though and now that i have decided to start running i am demotivated by my lack of ability.
When running, i can’t get very far without coughing and feeling sick. I am talking about 300m here so not very far at all. I’m not overweight (54 kilos/119lbs), 5ft 4in and i try to take it slow. Why is this happening to me?
When running, what is my ideal heart rate? How long should it take me to recover? How long before i ACTUALLY start to notice an improvement in my fitness?
I would appreciate some advise and maybe some encouragement
Thanks
Debs
Hi Debs,
First, good job on starting out running! You got 300 meters? I’d say you are doing very well. When I first started running, I could only make it about 5 minutes or so. It takes time for your body to adjust and build up muscles that you probably don’t use regularly.
Second, check with your DOCTOR before starting any major exercise program (and this IS a major exercise program). You are clearly not overweight, but there are many other factors involved (e.g. blood sugar, asthma/breathing issues, etc.). So, go see the doc and tell her/him what you are up to, and listen to what they say.
If the doc says you are good to go, take it SLOW at first. You didn’t mention how fast you are running. Speed obviously makes a big difference here. If 300 m is the best you are doing, then do that. Then walk 300 m. Then stop for the day. Pick it up again the next day, or the day after that. It will happen for you. You just need to stick with it and pace yourself properly.
For me personally, the trick was to start slowly and not bite off more than I could chew. Of course, I learned that after I had already bitten off more than I could chew.
When you are moving more, look into getting some good running shoes. I have a personal preference for racing flats but most people use running shoes from a running store. Lots to choose from. Find something neutral that is very comfortable. As you begin to run more, you feet will grow a bit, so you may need a larger size eventually.
Recovery time depends on you. Skip a day in between runs to give yourself maximum recovery early on. Take your time. I have a new running partner right now that just started running in May (she’s in her 40’s like me). She could barely run for 5 minutes at a time back then, but she just finished her fastest 5K ever this week, and she is looking for her first half marathon this spring.
How long before you see improvement? That again depends on you. I saw my distance/time improve in just a few weeks. But it takes time, like any exercise.
Hang in there, Deb, and hopefully you will running your first race soon.
Standard Disclaimer:
This is not medical advice. I am not a physician. You are urged to seek professional medical advice before undertaking any exercise program. Do not stand forward of the white line while bus is in motion. Close cover before striking.
Jon (was) in Michigans last blog post..Albany Winterfest 5K
Thanks Jon,
I went for a run last night after reading this page and i have to say i did better. It really helps if i don’t feel guilty about walking for a while. I stopped twice for about a block each time and covered roughly a mile. I think i might get a stopwatch so i can time myself too.
I’ll persevere until i get there. And i’ll remember to switch off my heating before i go out. Came back to find the boytoy with the fire roaring. Not good.
Thanks again.
Debs
Hi, I am 12 years old and i weigh around 100 pounds. I can run 4km in 25 mins. is that good?
Sounds good to me, Justin.
Keep running!
Jon (was) in Michigans last blog post..hi
[...] pretty much always start the morning with a 3-6 mile run (or 45 minutes, which ever comes first). Once we meet back up and get a little water, we have 10 [...]
This is such a great post I just put a link to it on http://www.psrunner.com/
D. A. Shavers last blog post..I was just re-reading this oldy but goody, so I thought I would share it.
im wondering if a t-shirt is fine for a 1/2 marathon
[...] help getting started running or have some questions about running? Check out this guide of 100 Beginner Running Tips. It shows tips for what to wear, what to eat, what to look out for, and [...]
GREAT list. I will share the link with my readers in a post.
Joe Hrdlickas last blog post..ARod Or ARoid?
[...] 5, 2009 in Uncategorized Running Tips Quad City Marathon Race Registration [...]
Wow, these tips are enough to make me lose 30 pounds.
I’ve been reading the tips from the threads in here and it’s been helpful for me.
I am in the process of training to run 1.5 miles in a time range of 12:31 – 12:54 for my annually military fit test, which I have to run in 3 more weeks! I started about 1 week ago and I run 3 times a week, Monday, Wednesday and Friday. I am not a runner by no means, but I need some tips. I am in fairly good shape but I don’t exercise regularly. I am 6’3” and weighing in at 210 lbs – so I have an average build and not over weight, but I could stand to lose 10 – 15 lbs, which I am working on. I know that will help me increase my time. My last three runs are as follows:
1st run – 16:49
2nd run – 17:09
3rd run – 16:20
4th run – 15:29
I have brand new running shoes that I love. One thing that I use to help me keep my pace is focusing on my breath and keeping up with the sound of the breath. I usually start out running fairly fast and can run 5:12 mins in .56 miles without stopping. However, once I get past that point I take a 5- 15 sec walking break and then pick back up running at a slow pace. I have to consistently keep taking those walking breaks throughout. Would it be better to just try to run a slow pace for the entire 1.5 miles and don’t worry about my time or should I keep pushing my speed and doing it the way I am doing it now?
I did stretch on the first 3 runs except the last run. Also on the last run I drank 2 of the small DanActive light immunity drink about 15 minutes before my run. Which are about 35 calories each. On the 3 previous runs I never ate anything before I started running. I start my runs early in the mornings about 15 – 20 minutes after I wake up in the morning at 6:00 am. What should I be eating before the run and after?
And also on my fitness test day, I will have to start with my pushups and sit ups before I run. Any advice on what to eat and training tips? Should I increase my runs to 5 – 7 days a week and do my push up and sit ups before each run?
I know this sound crazy with 3 weeks being left to get all of this done. I waited to long to start. I am planning on keeping my exercise program going even after I pass this fit test!
Thanks.
HI guys. Im new to this running lark. My Dad has a terminal illness, and I think its time I did something for him. Being in the N.E of England, the race I want to do is the JNR Great North Run – start small before you get big. I’ve yet to get a sponsership, but this is a challenge that me and my brother are going to complete. HELP!! I’ve never run in my life – what do I do!?!?
Tom
Hi Tom,
The first thing you should do is go see your doctor and get yourself a physical. Tell him what you are about to embark on and make certain there aren’t underlying issues with your heath that would cause a problem when beginning an exercise program.
With the doc’s ok, you are ready to start a good training program. I would try Hal Higdon’s site (www.halhigdon.com) and look for the novice training programs. He’s got alot of stuff there for people who have never run a bit in their lives.
Start slow. Don’t take on too much. Listen to your body.
Good Luck!
Thanks to everyone who contributed to the list—it was tremendously helpful!
I have a question about eating before a run: Is it detrimental to fat loss to eat in the hour before I go running?
Thank you in advance for any input!
Tina
HELP ME!!!!!!!!!!!
I’m in jr. high and I’m a mid-distance runner, and our coach makes us run 2-3 1/2 miles on a daily basis. Like this article states, he doesn’t let us stretch but warm up by jogging and other exercises.
BUT, I’m new and I just joined this trimester (a couple of weeks ago) and my thighs, knees, and ankles hurt HORRIBLY. I can’t even walk hardly, and so this is making it alot harder for me to run. Any advice for me?
I’m about 4′10, 90lbs, and I’m in pretty good shape. And I get REALLY out of breath just by running a simple horse shoe. 200 meters is about as far as I can go w/o that horrible pain in my legs and sides, and my coach says I just gotta keep pushing myself forward and not give up, b/c I’m NOT a quiter and I have great potential, and each day I can see an improvement in my speed, running distance, and breathing. But the pain is revolting and just… ugh so painful!!
So any advice?
Thx, and these are some cool tips on here.
Cookie. It sounds like you might need to invest in a good pair of shoes, from a specialist running shop! You can also get a special formed insole which can reduce the shock effect of running, which it sounds that your knees and ankles are suffering from. The thighs are probably just your muscles adjusting to the exercise. When i started running i had the same pain in my knees and shins…once i got a good pair of shoes and increased fitness the pain left. You should change shoes between 200 and 300 miles. I am not expert, but certainly my running improved with a good pair of shoes and the pain disappeared.
Cookie, I am an avid runner and a doctor who treats and trains many runners. iit is not uncommon that school coaches overtrain teenagers. If you are just beginning a training program, then daily running is too much. Your body needs a recovery after any workout. A more efficient way to increase speed and distance is to space out your intense workouts with a day or two of rest in between. If the body hasn’t recovered from a previous day’s workout then you are actually doing more harm than good. Good shoes is just one part of appropriate training. Training smart is the best way to make sure your body won’t make you quit running. Email me if you have any other specific questions about running, training, or struggles that you are having.
Hi everyone
I’m trainning for my first marathon in masterdam NL
I want to buy a watch but i’m indecisive between the Garmin forerunner 50 and the Polar rs 200 Sd
i’m fed up with the treadmill so i want a watch that will be as accurate as possible in terms of speed /distance
Your advises on which one to choose would be more than welcome !!!
Thank you
Emmanuel
Be sure to check for ticks after trail runs!
Running is no fun with Lyme Disease!
I smoked for 16 years and just recently quit. I now run 3 days a week. I am now up to 30 minutes and aproximately 4 miles. There have been no problems but I have been hearing a lot about running injuries. What injuries can I anticipate or, am I just lucky.
Hi Terry,
Good for you!!
4 miles at 30 minutes is a marvelously good pace for a beginner.
What kind of injuries can you expect? Tons!
(just kidding)
Its hard to anticipate what kinds of injuries you might get. You might get none at all. Some common injuries are shin splints, ITBS, plantar fasciitis, and “runners knee”. These are ones that I personally hear about the most.
Shin splints were the big one for me and a common “beginner’s” injury. Although, they can strike anyone at any point, they are often caused by “too much too soon”, such as increasing your mileage too rapidly week to week.
Things you can do to prevent injuries are:
1) See you doctor! If you didn’t already talk to yours before starting exercise, you should do so now. If you underlying health issues that need addressing, you’ll want to know about them before they are exacerbated by an intense exercise program.
2) Track you mileage each week and make sure you are not increasing the mileage more than 10% from one week to the next.
3) Get your rest! Rest is critical to good recovery of your muscles, tendons, and joints. Get your 8 hours of sleep or more if needed.
4) Listen to you body. If you feel something is injured or you are overly fatigued, take an extra rest day, and see your doctor if an injury persists.
5) Wear good running shoes and make sure that you replace them as they wear out. Some people limit the mileage on their shoes to less than 300 miles.
6) Eat! Some folks use running to lose weight, which is fine, but make sure you are taking in the right foods for your body to keep operating efficiently and to repair the tissues broken down in your long runs. You’ll want to grow strong muscles and tendons.
Good luck, Terry!
Standard Disclaimer:
I am not a physician and this is not medical advice. You are advised to seek professional medical advice prior to beginning any exercise program. Running is an inherently risky sport and runners are prone to such risks including, but not limited to, musclular injuries, bone injuries, mental injuries, body odor, personal life injuries, anger, divorce, poverty, and death. Do not stand forward of white line while bus in motion. Close cover before striking.
Looking for a little guidence..
I have been running/walking since October of 2008. I have worked up to 9 miles now and takes me 1hr 30 min sometimes 1hr 45 min. I think that breaks down to about 12-13min miles. I want to get to a 9min mile without having to walk. Does anyone have any suggestions? I’d like to do a 10k or a half marathon in 6-8 months. Thank you for any advice!
Ang
Question I use 2 to be a smoker a very heavy smoker. Iv gone cold turkey for the past 4 months. Now im focused on my health, im starting 2 run. I feel when i run whether it be on a tred or on track i have the energy but breathing becomes hard. Is this because of my past mistake of smoking or is it the little bit of fat on my stomach or both? Please give me some great tips to control my breathing so i can run like thee Blaine Moore.
[...] 100 Beginning Runner Tips Possibly related posts: (automatically generated)How many of you can run?Objects in Motion tend to stay in MotionBest. Run. Ever.Half Marathon – Half the Work, All the Fun Comments (0) [...]
Hi, I’ve started running for 2wks but while runnig fr 4-5mins I’m experiencing pain in the middle part of bone & muscle area connecting ankle & knee ……. but aftr resting for 2mins or so it disappers ……… same thing happens in nxt day’s running also ………. Is it natural thing fr a beginner ……… I’m 24years old 178cm
Hi.
I’ve been running for a for awhile now. I’m running my second half marathon in a few weeks. I like to run in a tank top but unfortunately my underarms are a little “flabby”. After running 2 hours I swear my “flab” is on fire. Does anyone have any tips on how to prevent the burning rash when I’m running? I’ve tried vaseline however I find after awhile it’s uncomfortable, and its a little embarrassing reapplying lube halfway through a race..
Someone help me. (oh and yes I am working on toning my arms, however I need a quick fix for now
Joydeep, it sounds like the beginnings of shin splints. You didn’t say how often you are running during your two weeks, but you may need to be sure you are resting some of those days. You may want to run only 3 days a week, and then only for a short distance until your body builds up the strength it needs in muscles that don’t normally work that much.
Have a look at Hal Higdon’s site for training for the novice runner. It helped me alot!
Good luck!
Standard Disclaimer:
I am not a physician and this is not medical advice. You are advised to seek professional medical advice prior to beginning any exercise program. Running is an inherently risky sport and runners are prone to such risks including, but not limited to, musclular injuries, bone injuries, mental injuries, body odor, personal life injuries, anger, divorce, poverty, and death. Do not stand forward of white line while bus in motion. Close cover before striking.
Jigglicious,
Have you tried Bodyglide? Alot of runners use that to prevent chafing in sensitive areas. You can order it online or find it in many running or biking shops.
Good luck!
Thanks a ton Jon. I’ve never heard of Bodyglide, but I went into my local running shop and sure enough, there it was. I’m hoping it works for me. I’ll find out when I run my half this weekend. Thanks!
[...] of the first articles I read included some mildly nice tips, but one that really helped: There’s no shame in walking. That [...]
[...] 100 beginner runner tips will help get you [...]
i’m training for a half iron triathlon on aug 9th. i’ve got the swimming and cycling down but i’m stuggling with the running. went out the other day and ran 5 miles easy. left it a few days and ran 7.5 miles. now have pain in left knee and resting heat ice etc. typical 10% rule not followed? can i get to running 13 mile distance before aug 9th or have i probably left it too late…any advice would be greatly appreciated…
Hi, I started running 3 months ago and am now up to 3.5 miles and love it. But struggle to get my breathing right and in some kind of routine – any tips for breathing techniques? I’ve been trying breathing in through my nose and out through my mouth but feel like I dont get enough oxygen in!
Yes, we sure do. Please take a look at this article on breathing while running. Good luck!
this is the best thing I’ve ever read for running! starting a journal right now!