100 Beginner Running Tips

Posted by Filed Under: Learn to Run, Our Best Running Articles, Running Tips

running tipsWelcome 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!

    Apparel Tips

  1. Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
  2. Cotton socks will only lead to blisters; invest in socks designed for running.
  3. Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
  4. Buy running clothes you look good in and that will motivate you to run.
  5. Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
  6. Community

  7. Join your local running club—check with your local running store fitness center and/or recreation department to find one.
  8. Volunteer at a local race—meet runners support runners and connect with your Community.
  9. Manners

  10. 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.
  11. Conscientiously share the trail with walkers, bikers and other runners.
  12. Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
  13. Don’t carry loose change. It will annoy those who are running with you.
  14. Don’t neglect and irritate your family and friends by spending all your time running and talking about running.
  15. Motivation Tips

  16. Sign up for a race as soon as you feel up to it.
  17. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
  18. Remember that you will have plateaus in your progress and tough days along the way.
  19. It gets easier.
  20. Accept and appreciate the fact that not every single run can be a good one.
  21. Be prepared to remove the words “can’t” and “never” from your vocabulary.
  22. “Do not compare yourself to others. Run within yourself and for yourself first.
  23. Don’t expect every run to be better than the last one; some of them will hurt.
  24. Don’t think too much about it or you won’t do it.
  25. Even a bad run is better then no run at all.
  26. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
  27. Don’t be discouraged if you don’t experience weight loss immediately.
  28. Start a running blog and read other running blogs regularly.
  29. Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
  30. Nutrition Tips

  31. Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
  32. Each pound you lose makes running a little easier.
  33. Hydrate. Make it a habit to drink water throughout the day.
  34. If you are running very long distance drink enough electrolytes (e.g. Gatorade).
  35. On long runs eat something every hour—whether you feel like it or not.
  36. 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.
  37. Avoid eating spicy foods before running and the night before your long runs.
  38. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.
  39. Prevention Tips

  40. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
  41. Do not increase your mileage more than 10 percent per week.
  42. Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
  43. Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
  44. 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.
  45. Do not run two hard days back-to-back.
  46. Ice aches and pains immediately.
  47. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
  48. Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
  49. When trail running don’t forget the bug spray.
  50. Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
  51. Make sure you cut your toenails short enough so they don’t jam into your Shoes!
  52. Put some BodyGlide between your toes on long runs.
  53. 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.
  54. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
  55. Do not ice for more than 20 minutes at a time.
  56. Do not use the hot tub after a race. It will increase inflammation and hinder healing.
  57. Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.
  58. Racing Tips

  59. Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
  60. Do not try a marathon as your first race.
  61. For races longer than 5k start out slower than you think you should.
  62. If you conserve your energy during the first half of a race, you can finish strong.
  63. 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.
  64. A plastic garbage on race day is a very fashionable cheap disposable raincoat.
  65. Safety Tips

  66. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
  67. Run facing traffic.
  68. Never assume a car sees you.
  69. Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
  70. Always carry I.D. because you just never know.
  71. Shoe Tips

  72. Try shoes on in the afternoon when your feet are bigger.
  73. Doubleknot your shoe laces so they will not come undone when you run.
  74. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
  75. Get assessed for the right kind of running shoes.
  76. Training Tips

  77. In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
  78. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
  79. If you are breathing too hard slow down or walk a bit until you feel comfortable again.
  80. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
  81. Find a beginner training plan for your first race.
  82. Set realistic short term and long term goals.
  83. Keep a training diary.
  84. Soreness one to two days after a run is normal (delayed onset muscle soreness).
  85. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
  86. There’s no shame in walking.
  87. Subscribe to a running magazine or pick up a book or two on running.
  88. Four laps around the local the high school track equals one mile.
  89. Lift weights.
  90. It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
  91. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
  92. Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
  93. Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
  94. Do speedwork after you develop an endurance base.
  95. Practice running harder in the last half of your runs.
  96. Do abdominal breathing to get rid of side cramps or “stitches.”
  97. If you can’t find the time to run, take your running gear to work.
  98. Run on trails if at all possible. It will be easier on your body and you’ll love it.
  99. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
  100. 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.
  101. 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.
  102. [ad#inPost-Big]

    Weather Tips

  103. Dress as if it is 10 degrees warmer than the temperature on the thermometer.
  104. Wear sunscreen and a hat when the sun is beating down—even in winter.
  105. Run early in the morning or later in evening to avoid mid-day heat.
  106. Pick up a pair of Yaktrax when running in icey conditions.
  107. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
  108. For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
  109. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
  110. 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.

About Mark Iocchelli

Also known as the "Running Blogfather", I'm a 40-something marathoner who has beaten stress fractures and terrible shin splints. Now I'm running double the mileage with no pain - and I'm getting faster. I love to talk about running form and Arthur Lydiard. I also enjoy taking photographs, have a beautiful (and very patient!) wife, and am the proud father of two crazy kids. Feel free to contact me if you have any questions or comments about the site.

  1. Karen in Calgary on September 13th at 9:16 am

    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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  7. Edgar on June 5th at 1:35 pm

    How many miles or how long shuold I run to loose one pound?

  8. Blaine Moore (Run to Win) on June 5th at 1:51 pm

    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.

  9. Edgar on June 6th at 5:23 am

    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?

  10. Jon (was) in Michigan on June 7th at 7:02 pm

    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.

  11. Edgar on June 8th at 9:05 am

    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

  12. Mark Iocchelli on June 8th at 9:09 am

    Thanks Jon and Blaine for helping out.

    Edgar, you might be interested in this link. :)

  13. Richard Brubaker on June 8th at 1:14 pm


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  15. Angel on June 16th at 12:06 pm

    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

  16. Jessica on July 22nd at 6:21 am

    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?

  17. Blaine Moore (Run to Win) on July 22nd at 7:31 am

    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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  21. eleni on August 31st at 4:19 am

    Please send me running tips vai mail.
    Thank you.

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  23. John on September 7th at 9:02 pm

    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

  24. RunFlux on September 25th at 3:35 am

    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.

  25. Laura on September 27th at 4:28 pm

    How many miles can you safely put on each pair of running shoes?

  26. Blaine Moore (Run to Win) on September 28th at 7:31 am

    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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  29. Matt on October 9th at 11:37 am

    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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  31. John Robertson on November 8th at 2:46 am

    Thank you for some great advice. I cant wait to put this to good use in preparation for the 2008 Great Manchester Run!

  32. Runner's Friend on November 20th at 12:33 pm

    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!

  33. Blaine Moore (Run to Win) on November 20th at 1:40 pm

    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

  34. RunnersFriend on November 20th at 1:59 pm

    Blaine Moore, Thank you very much!

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  37. Rick on January 7th at 1:36 pm

    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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  41. kdays on February 15th at 5:52 am

    Just a quick note to say I really enjoyed this article.

    Your post appeared in the second edition of the Running Blog Carnival last week. Thought I’d pop over and let you know that issue #2008-03 is now online too.


    kdays’s last blog post..Running Blog Carnival – Issue #2008-03

  42. jonathan on February 22nd at 1:40 pm

    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

  43. Chistina on February 28th at 3:15 pm

    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,

  44. Blaine Moore (Run to Win) on March 3rd at 2:42 pm


    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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  47. sherwin on April 3rd at 6:36 pm

    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

  48. FFMarathon on April 4th at 9:54 am

    @sherwin I agree with your tip. No need get hit on a relaxing run! :)

  49. Brad on April 22nd at 2:50 pm

    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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  51. Anne on April 25th at 10:20 am

    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!

  52. Evelyn on May 6th at 1:33 pm

    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.

  53. Stephanie on May 7th at 8:04 pm

    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 ^_^

  54. andrew jones on June 5th at 10:34 am

    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!

  55. ted wilson on June 10th at 10:37 am

    i hve running competition in the month of august for 5 KM
    PLZ SUGEST ME……………………………

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  57. Andrew Q on June 16th at 9:16 am

    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?

  58. Andrew Q on June 16th at 9:25 am

    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.

  59. Andrew Q on June 16th at 9:33 am

    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 3x200m 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.

  60. Andrew Greenhalgh on June 24th at 5:13 am

    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,


  61. Blaine Moore (Run to Win) on June 24th at 6:53 am

    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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  63. kim williams on July 6th at 10:52 am

    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.

  64. Ed on July 9th at 6:17 am

    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

  65. jonel on July 10th at 9:09 pm

    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!

  66. Blaine Moore (Run to Win) on July 11th at 6:28 am


    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

  67. jonel on July 11th at 9:57 am

    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!


  68. Blaine Moore (Run to Win) on July 11th at 3:44 pm


    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

  69. jonel on July 12th at 9:29 am

    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

  70. Blaine Moore (Run to Win) on July 13th at 5:39 pm

    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

  71. Runners: Links to Rock Your Running World | on July 20th at 6:31 pm

    […] 100 Beginner Running Tips […]

  72. ashley paige on July 24th at 8:04 am

    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

  73. Blaine Moore (Run to Win) on July 24th at 9:57 am

    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

  74. 夢澤霖 - » 写给想要开始跑步的人 on August 4th at 7:21 am

    […] 100 Beginning Runner Tips […]

  75. Ivonne Marie on August 7th at 1:05 pm

    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!!!


  76. steven on August 17th at 10:12 pm

    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.

  77. Blaine Moore (Run to Win) on September 3rd at 6:47 am

    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?

  78. hi on September 11th at 3:35 pm

    eat a banna 30 minutes before ur run to reduce some cramps

  79. michael on September 15th at 12:03 pm

    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

  80. Fiona Chester on September 23rd at 3:49 am

    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

  81. Jon (was) in Michigan on September 23rd at 1:49 pm

    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!

  82. Jon (was) in Michigan on September 23rd at 1:53 pm

    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!

  83. Fiona on September 24th at 5:13 am

    Thanks Jon for that i will look to get new shoes

  84. murdog on September 24th at 10:32 am

    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)

  85. Scott on September 25th at 1:43 am

    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.

  86. Jon (was) in Michigan on September 25th at 10:37 am

    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!

  87. murdog on September 25th at 10:42 am

    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)

  88. Scott on September 26th at 12:59 pm

    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)!

  89. Andrew Greenhalgh on October 18th at 12:00 am

    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


  90. Blaine Moore (Run to Win) on October 18th at 12:54 pm

    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

  91. Keith Thompson on November 1st at 11:40 pm

    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!) ?

  92. Blaine Moore (Run to Win) on November 2nd at 7:56 pm

    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:

    Blaine Moore (Run to Win)s last blog post..The Winner of the 5th “Run For Your Life” DVD

  93. Keith Thompson on November 3rd at 8:12 am

    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.

  94. Jon (was) in Michigan on November 3rd at 1:26 pm

    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

  95. Keith Thompson on November 4th at 8:56 am

    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.

  96. Military Physical Training Workout | Success with Todd | Military on November 23rd at 4:20 am

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  97. Paul on November 23rd at 10:48 am

    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.

  98. Tom Trush on November 25th at 1:33 pm

    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.

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  100. Squitopeque on December 15th at 4:52 pm

    Funny foto here

  101. Tony on December 19th at 12:27 am

    No spicy food?
    Thats crazy talk.
    Think of all the bursts of speed it gives..even if they do smell a bit.
    ; )

  102. Debbie on December 30th at 12:23 pm


    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 😉

  103. Jon (was) in Michigan on December 30th at 1:30 pm

    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

  104. Debbie on December 31st at 4:48 am

    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.


  105. justin on January 6th at 6:23 am

    Hi, I am 12 years old and i weigh around 100 pounds. I can run 4km in 25 mins. is that good?

  106. Jon (was) in Michigan on January 6th at 1:25 pm

    Sounds good to me, Justin.

    Keep running! :)

    Jon (was) in Michigans last blog post..hi

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  108. D. A. Shaver on January 14th at 4:50 pm

    This is such a great post I just put a link to it on

    D. A. Shavers last blog post..I was just re-reading this oldy but goody, so I thought I would share it.

  109. jason morrison on January 29th at 10:34 pm

    im wondering if a t-shirt is fine for a 1/2 marathon

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  111. Joe Hrdlicka on February 22nd at 7:55 pm

    GREAT list. I will share the link with my readers in a post.

    Joe Hrdlickas last blog post..ARod Or ARoid?

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  113. Anna Richard on March 8th at 6:47 pm

    Wow, these tips are enough to make me lose 30 pounds.

  114. Darren Moore on March 11th at 5:59 am

    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!


  115. Tom on March 14th at 4:36 am

    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!?!?

  116. Jon on March 14th at 10:18 am

    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 ( 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!

  117. Tina Wilson on March 21st at 9:39 am

    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!


  118. Cookie on March 23rd at 2:19 pm

    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.

  119. paul on March 25th at 4:35 am

    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.

  120. Dr. William Blake on March 27th at 11:38 am

    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.

  121. Emmanuel on April 9th at 4:04 am

    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


  122. Megan Ann on April 9th at 2:21 pm

    Be sure to check for ticks after trail runs!
    Running is no fun with Lyme Disease!

  123. Terry on April 12th at 2:10 am

    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.

  124. Jon (was) in Michigan on April 12th at 5:19 pm

    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.

  125. Angela D on April 12th at 7:15 pm

    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!

  126. Fast Eddie on April 26th at 1:50 pm

    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.

  127. Beginner’s Guide to Running « Hoang Tran’s Blog on April 29th at 12:10 am

    […] 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) […]

  128. joydeep on May 10th at 6:46 am

    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

  129. jigglicious on May 11th at 3:57 pm

    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 :)

  130. Jon (was) in Michigan on May 14th at 9:26 am

    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.

  131. Jon (was) in Michigan on May 14th at 9:28 am


    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!

  132. jigglicious on May 17th at 4:51 pm

    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! :)

  133. No Shame in Walking - Jensenism on May 21st at 1:51 pm

    […] of the first articles I read included some mildly nice tips, but one that really helped: There’s no shame in walking. That […]

  134. It’s been a long time i.e. here’s a list of beginner running tips « Ft. Collins Running on June 5th at 8:51 pm

    […] 100 beginner runner tips will help get you […]

  135. paul on June 20th at 9:07 am

    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…

  136. Andrea on June 22nd at 6:24 am

    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!

  137. Mark Iocchelli on June 22nd at 10:25 am

    Yes, we sure do. Please take a look at this article on breathing while running. Good luck!

  138. fitness entertainment on June 29th at 3:31 pm

    this is the best thing I’ve ever read for running! starting a journal right now!

  139. 26m on July 15th at 1:01 pm

    100 Beginner Running Tips | Complete Running Network…

    Thank you for submitting this cool story – Trackback from 26m…

  140. Don on August 2nd at 4:01 am

    I am new to running, 1 week. I joined a weekly 5K run, how often should I run to train?

  141. pauline on August 16th at 3:20 pm

    Hi i am 49 years of age, and would really love to take running up again, do any of you pro runners think at my age is to late?

  142. Jon (was) in Michigan on August 16th at 5:36 pm

    Hi Pauline,

    No pros here. :)

    I started running at 40. Pending a thorough review by your doctor, I don’t see why you couldn’t take up running at 49.
    .-= Jon (was) in Michigan´s last blog ..The best laid plans =-.

  143. Don on August 22nd at 12:03 pm

    pauline, I am new to running, but I’m 51 and not having any issues.

  144. David on August 28th at 9:04 am

    I’ve been 5K training for the last couple of years. I started running again after many years of smoking,etc. I ran my first 5K after two months of training with a 32 min time. Last year I focused really hard on my training and this year my 5K race times were 27:28 and 26:12. Most of my training run are in the 26-28 min range. Recently, I took 3 weeks off from training when I finished my last 5K. I didn’t run at all. Yesterday I ran 1.4 in 13:30 and thought I was going to die. Today I ran a 5K in 31:45 and again felt like garbage. What the heck? Am I going to have to start completely over? Please advise on what I can expect in terms of gaining my fitness and time back.

  145. Jon (was) in Michigan on August 28th at 12:15 pm

    Hi David,

    You won’t have to start over, but you will lose fitness if you stop for several weeks. For me, running only stays good if I keep it going. If training slacks off, I need to work it back up again.

    I think you will find that it will come back faster than when you first started. I would try to get some running in each week, to keep those muscles and lungs in shape.

    Good luck!
    .-= Jon (was) in Michigan´s last blog ..7 miles, no blisters =-.

  146. David on August 28th at 7:48 pm

    Thanks for the comment Jon. I’m mad at myself that I took that time off. I needed it mentally…..but I won’t do that again.

    Thanks again.

  147. David on September 1st at 4:17 pm

    Just in case someone else has the same problem as me I thought I’d give an update. Run #3 on August 31st was a 5K in 30:45 (1 minute faster). Run #4 on Sept. 1st was a 5K in 29:42 ( again 1 minute faster). Gonna take a few days rest to cross train. I’ll update my progress so we can see how long it takes to get fitness back after this kind of break. Also, found out that a medication I’m taking has side effects of muscle soreness and upper respiratory problems. Could be the cause.

  148. Sam on September 12th at 2:58 pm

    Hi everyone! I’m a new runner and am no where near the level you guys are at yet. The reason I’ve decided to start running is not only to get a healthy hobby that will keep be in shape, but to lose some stomach fat in the process. I’m not overweight, but recently I’ve been going through the “Oh my gosh, look at me! I’m so fat!” phase all teenage girls go through. haha. Anyway, I’m 17 and 125 pounds. How long do you think it will take me to lose, say, 10 pounds? I understand I won’t lose weight overnight, but when can I expect to see a change?


  149. David on September 12th at 4:37 pm

    Hi Sam,

    I can tell you that running alone will not lose your weight very quickly. If you want some quick results you’ll have to modify your diet slightly. I recently lost around 30 lbs. I had been running for two years and hadn’t lost any weight until I changed my diet. Here’s a few tips:

    EAT BREAKFAST! It doesn’t have to be much. Even just a 200 calorie Zone meal replacement bar will help get your metabolism jump started.

    LIMIT YOUR BREAD AND PASTA (and for God’s sake NO PIZZA) Stick with small amounts of lean meat for protein. Grilled Chicken, Turkey (even turkey bacon), sardines, eggs, reduced fat cheeze (like feta) are all good for protein without the extra fat.

    LOTS OF FRESH VEGGIES and FRUITS. When I say “lots”, what I really mean is almost exclusively. Don’t eliminate meat and cheese, you need a little for health. Just make sure that most of what you eat for lunch and dinner is fresh veg and fruits. Eat as much as you want. They have limited calories, so seconds are ok. Go with a small amount of lite dressing or better yet….none at all.

    LIMIT SODA and CAFFEINE. Notice I didn’t say eliminate. If your like me it’s way too hard to go cold turkey. Just drink more water than usual and try to drink less soda, tea and coffee.

    100 CALORIE BAG of MICROWAVE POPCORN. This makes an awesome night time snack. It feels decadent without ruining your diet.

    YOUR BODY CAN 5-6 LBS EITHER DIRECTION WITHIN DAYS. Sounds good right? Not always. You may be an average of 125. Some people will diet and exercise, weigh again and find that they’ve gained a few pounds and get discouraged. Don’t worry. If you weigh everyday 3-4 times a day at the same times, you would find that your body weight is constantly going up and down. This is important to know in your case, because you’re just trying to lose 10 lbs. If you find out where your “swing” is you may want to adjust your goals a little. For instance, if you swing from 128 to 122, you might make your goal weight anywhere from 118-112. Don’t give up until you get there and once you do, back off the diet a little and just eat sensibly. I repeat….once you get there…BACK OFF YOUR DIET. The diet I outlined is not exactly textbook. It’s a little too strict for long term health.

    If you diet and exercise routinely, I wouldn’t be surprised if you lost 10 lbs. in as little as one to two weeks. Keep in mind that your body will burn roughly the same calories by running 5 miles as it will from briskly walking 5 miles….it just takes longer.

    Good Luck!!

  150. Jon (was) in Michigan on September 13th at 5:15 am

    Hi Sam,

    You didn’t mention how tall you were, but 117 pounds is not exactly overweight. In fact, unless you are are significantly shorter than 5 feet tall, losing 10 pounds may put you seriously underweight. For a woman at your age, being underweight is dangerous for your long term health.

    I would talk with your doctor about what is a healthy weight range for your height and body type. If you are looking for improved fitness, I would ask about strength and endurance programs that would work for you.

    Good luck, Sam!
    .-= Jon (was) in Michigan´s last blog ..45 minutes =-.

  151. Sam on September 14th at 10:27 am

    Thank you very much for the dieting tips, David! I will try to follow your advice as strictly as I can. Luckily I have strong will power, so I should be able to stick with it. =)

    Jon, I am 5’4″. I know how dangerous being underweight can be, so I will definitely take your advice and talk to my doctor. Thank you for your response!


  152. Jon (was) in Michigan on September 14th at 2:24 pm

    Sam, you are pretty much at your ideal weight. I don’t know if losing 10 pounds is such a good idea. Please make sure you talk with your doctor before attempting any weight loss program.
    .-= Jon (was) in Michigan´s last blog ..19 miles today =-.

  153. David on September 17th at 3:13 pm

    UPDATE: As a continuation of a couple of previous posts….

    In the last two days I ran two 5k training runs in under 28:30. Todays run was 28:13. So for anyone interested it has taken me roughly three weeks to get my basic conditioning back. I anticipate it taking another three weeks to get my time back to the low 26’s. All told, that would make 6-7 weeks to make up for a three week layoff. That seems really long to me, but a friend reminded me that I turn 39 next week. I guess this does get a little more difficult with age.

  154. patrick on September 30th at 10:54 am

    occationally walk the trail you run it will help you appreciate how fast you are. i often train with a weighted vest, and or on a hill. the hill trains your hips to tuck to a prime posture roughly 60deg. im tall so i also concentrate on keeping my center low using momentun and saving energy. yoga is great for runners!

  155. Jessie on October 13th at 6:45 pm

    I started running a year ago but during the winter I didn’t run because it would be so cold that I couldn’t breathe and when I put a scarf over my mouth it would be too hot. Do you guys have any ideas on how I can run during the winter Thanks

  156. Set on October 23rd at 11:40 pm

    Great article! I hate running though. I find it boring. While I understand that it’s great exercise, I find that beginner runner may have a huge obstacle mentally. My page has some motivational tips that may help get the toughest couch potatoes off their butts!
    .-= Set´s last undefined ..If you register your site for free at =-.

  157. ktsoutside on November 10th at 7:25 am

    I learned this from a running clinic for cold weather…if you don’t want to spend the money on yaktraks, then you can screw in 3/8 inch screws into the perimeters of your shoes (so as not to puncture any air or gel pockets in your shoes) for running on ice in the winter.

  158. Bodybulder on November 12th at 11:24 pm

    Oh my got, what a list! I’ve printed it and put above my bed. My father used to said that i should have a plan before i start anything in my lift. Well this is one hell of a plan! Once again, thanks a lot for the tips, really great ones!
    .-= Bodybulder´s last blog ..How to get an amazing bodybuilding results =-.

  159. Dillon Martin on March 20th at 6:50 pm

    Great Tips. Thanks and love the website.
    .-= Dillon Martin´s last blog ..Get Absorbed in Fitness =-.

  160. Dave on March 22nd at 2:21 pm

    Hey guys, just found out that i need to do a fitness test in order to validate my enlistment in the Naval Reserve. I’ve pretty much all the bases covered but I’m slightly concerned about the running side of things. It’s a 1.5 mile run to be done in under 12:00. I’m quite fit – 17 years old, 6′, 62kg (136.4 pounds)- I do regular exercise and all that, but not a lot of it would be running.

    I ran the road outside my house (which is around 2 miles long and substantially hilly) in 17:48 and only around 30 minutes after a loaf of bread and a big cup of tea (which was pretty damn stupid><). Just wondering if there are any handy tips around for a run of this calibre (what to eat that morning, the proper way to warm up etc.)? The test is in two days ( sorry about the short notice) but any advice would be greatly appreciated.:)

    I covered the 1.5 miles in roughly 13:50, but it was my first run in a looong time and i was kinda weighed down with all the stuff inside me.

    As regards diet, i eat quite well, avoid all the high fat stuff etc. Any comments would help. Cheers.:)

  161. Brianna Carlion on March 22nd at 3:38 pm

    I am 14, 105lbs, 5’2″ and just started running a couple days ago. I used to run everyday in elementary school (it was required) but once I hit middle school, i basically stopped. My best time was 7:37, but it was usually around 8 min. Unfortunately, 2 days ago, it was around 10 min. I know this is terrible and would really like to build up my endurance and speed for the upcoming tennis season.

    I read this and it had so much information! It is a lot to take in, but eventually I will get it. When I went out yesterday, I got horrible cramps, but I know it is because I ate not to long before i ran…. I am starting a journal, and one of my goals is to get to 2 miles by May, is this a realistic goal?

    I really would like to be a successful runner, and I do know a few people who run, but they are very, very good and I think I would want to get a little better before I go out with them. If you guys had any extra tips for me I would really appreciate it!

    I definitely want to stick with this, there are many things I have tried to do and I just get lazy and don”t feel like doing them, so I don’t want this to be like that.

    I also would like to lose a little bit of weight (I’m slightly above average) So if anyone has any good nutrition tips (although many great ones are listed here) please let me know!

    Thank you guys so so much!! :)

  162. Maria on April 27th at 9:52 pm


    I’ve recently started running, and I’m loving it! However, around the first 1/2 mile or so I begin to feel a sharp pain in my upper arms/shoulder area. Is that normal? What could he causing that and how could get rid of those pains.


  163. Hannah on May 7th at 10:46 am

    hi love your website

  164. cep telefonu al on June 8th at 2:47 am

    My page has some motivational tips that may help get the toughest couch potatoes off their butts.What could he causing that and how could get rid of those pains. hips to tuck to a prime posture roughly 60deg
    .-= cep telefonu al´s last blog ..İnternette En Fazla Satılan Ürünler Nelerdir ? =-.

  165. Cherin on June 13th at 3:14 pm

    Chocolate milk makes a great recovery drink, has everything you need

  166. Shelby on June 13th at 6:48 pm

    I recently started running, and these tips have helped amazingly! Thank you for having these open for everyone to look at.

  167. RunCoach Jen on June 21st at 12:43 pm

    Great list of tips. It is important for beginning runners to pay attention to the little things, because you start running, you tend to keep the habits you started running with…the good and the bad.

    .-= RunCoach Jen´s last blog ..Fish Oil Health Benefits =-.

  168. the runner on June 26th at 1:20 pm

    yeah i agree

  169. Chloe on June 28th at 2:40 pm

    I’m a runner but I am only 12 , and I’m about to go out and run 10 miles right now. Sometimes it’s hard for me and I was looking for ways to mabey help the process this really helped me . Thank you!

  170. Runners Passion on July 2nd at 7:13 am

    Great post with lots of tips. Maybe this list should be more than just for beginners. I’ve been running for the past 20 years and still enjoyed reading through and reminding myself of some of these tips!

  171. gregoria on July 2nd at 5:25 pm

    I started running a bout 15 year ago I was 24 years old and in bad shape and now @44 I feel and look better than when I was younger

  172. Erv Hall on July 27th at 1:00 pm

    I observe a number of people jogging and I shutter at some of the bad form they have. All joggers should have someone observe them and help them to understand any form corrections that they need to make. Bad form and technique will slow you down and could result in injuries over time as you continue to run incorrectly.

    Just because running is a natural function, it doesn’t mean you should not seek guidance to make sure that you are jogging correctly. For example I observe a number of women joggers with the habit of crossing their arms in front of them as they jog. For most of them it results in a twist of the torso as they follow through. The twisting over time causes more fatigue and could possibly cause other problems over time. In addition it slows you down because your momentum is moving in opposing directions.

    Have you ever had the experience of hurting a foot or leg and began to favor one leg when you walked. In a lot of cases you will find that the good leg can become injured. Why, because you are taxing it in a way that is contrary to the correct way of walking. The same is true for bad form.

    Make sure have good form. Starting out with good running habits will pay big dividends in the long run. Have fun and stay healthy.

  173. on July 30th at 8:49 am

    100 Beginner Running Tips | Complete Running Network…

    Welcome to the Complete Running Network 100 Beginner Running Tips where you will find beginner running, racing, training, apparel and shoe selection, motivation and inspiration and runner safety tips….

  174. Aimee on July 30th at 10:45 am

    I just did my second 5K a few months ago and I consider myself fairly new to running. When I did my first 5K i noticed that about half way through my left foot became numb. I though maybe it was because i wasnt wearing running shoes. So I went out and bought a pair of running shoes. Well when I did my second 5K the same thing happened to me even though I was wearing running shoes. Can anyone tell me what the possible cause is for the numbness and what I can do to prevent it.

  175. Elizabeth on August 5th at 7:01 pm

    I run about 2 -3 miles around 3 – 4 times a week. However, I live in deep South Texas and the temperatures are brutally high. I run either early in the morning or late evening when temperatures are cooler around 90+ degrees. I find that I cannot run more than 1.75 mi without stopping because my feet get very hot. I feel like my feet are on fire and I can’t help but stop and walk. I wear mesh running shoes (Nike Lunarglides) and running socks. I drink water throughout the day. What can I do? I sometimes feel that I cannot reach my full potential because this keeps getting in my way.


  176. Isatu on August 14th at 12:34 pm

    First off, great information!! Alot to relate to, and alot of tips which basically hit the nail right on the head. I saw that quite a few people has already asked the questions I had in mind and I am here everyday looking for updated posts to them. However, I still have quite a few questions in my mind. I am trying to join the Navy and running 1.5 miles in 9:45 is a requirement. I feel like I can accomplish it over due time but I am extremely nervous. The thing is I have to lose roughly 60-70 pounds and I am trying to do it by running. I play loads of tennis, but suck at running. I started going back to the gym and trying to gain endurance and confidence on the treadmill. I am gradually getting developing longer running times but at a very slow pace. However, I feel like I should leave the birds nest and transfer to the wide open roads, but its like flying for the first time as a bird. I’m shaken because I lack confidence and am easily distracted. Also, i work 5 days a week and have my son and it’s like my mind uses that as an excuse to stay in bed or to not go at all. But i do make a lot of effort to run the treadmill and try to get accustomed to the fact that running must be a very passionate and vital part of my life before I build up speed and endurance. I think its the mental part that consistently gets in the way of my training. On the account of everything else, I do alot of cardio and crunches to prepare for the military. Its funny because even up to now i’m on my way to the gym and am totally terrified about the running part. Can someone please help me adjust my mind to running because I need and want this so bad. Also, can someone please tell me if sunflower seeds are good as a substitution because I work around a lot of candy and soda, and I have went from eating one of each and every candy and drinking three sodas a day to eating a small breakfast and fruit afterwards throughout the day. The sunflower seeds helps to calm my sugar cravings and have developed an addiction for them.

    P.S.: One more thing I read on one of the posts and have gotten advice that multivitamins are good. Right now I am taking magnesium and fiber. Can someone tell me what to look for in a good multivitamin. I greatly appreciate any advice I can recieve because everything I have read have changed my perception drastically and I somewhat am developing some kind of vision that this is possible for me. i just need a kick in the ass is all. Thanks everybody!! =)

  177. Karean on September 9th at 2:33 pm

    Need HELP!!!!! got a course coming up in 4 weeks and I need to run 3 miles in 27 mins or under … Bearing in mind im doing 2 and a half miles in 26 mins. Has anybody got any reaining tips, would be so grateful for any help?

  178. Karean on September 9th at 2:34 pm

    From above it should be training tips LOL

  179. kiki on September 30th at 10:26 am

    i love to run and ive started t run alot moe and lately my knee has been given out or i just start walking and feel this sharp pain in my kneee i read above that i should not strech before i run so im probably not going to be doing that anytime soon

  180. Juls on October 11th at 7:08 pm

    I probably missed it but in case I didn’t, I’d like to add to the list…

    #101: Don’t underestimate the power of “hello.” Give it out freely, and cheerfully accept it. Your runs will be a whole lot more fun.

  181. Mark on October 12th at 7:44 am

    I like that, Juls. :-)

  182. Cardio Captain on October 15th at 2:59 pm

    Hey there,
    I would like to address Isatu’s message, I believe anyone can accomplish any running goal with the right mindset, optimism and key ingredients.

    The best way to see the very quickest results in terms of speed, endurance, Vo2 Max (oxygen utilization) and muscle building is “interval training”. Basically pushing and exerting yourself at a hard sprint for about 30 to 45 seconds, than recovering for a couple mins, than doing it again and again. I recommend a couple times a week, Thomas Tadlock (top fitness trainer) recommends daily for a scuplted body in 30 days. It totally works and fast!
    Either way, steady state cardio will be the most tedious way to build up endurance and speed.

    And the sunflower seeds, keep it up! Especially if you plan on increasing your fitness regime and joining the navy! Sunflower seeds are great for vitamin E, actually a quarter cup contains almost your full daily value of vitamin E! Vitamin E is great for reducing inflammation and destroying free radicals which would help your muscle recovery and keep your immune system and red blood cells happy! Also great for avoiding cardiovascular disease, PMS symptoms, lowering cholesterol, and great for skin! Find Vitamin E in most nuts, seeds, and healthy oils. Wheat Germ Oil has 100% DV in one tablespoon! Although wheat is a high allergen and not recommended..

    I love digging up certain running tips in the nutrition aspect!


  183. Maribel on November 1st at 9:48 pm

    I feel these tips cover exactly what beginners need. Some of these statements are common sense, but then some are amazing that one as a beginner doesn’t know. I love the way it is structure because it is nicely organized and it not only covers health tips but also prevention and more. I feel that if I would have read this earlier, I would have been in good hands to start running again.

  184. Garry Edwards@ Jogging Stroller on November 6th at 2:17 pm

    Wow! This is great information for beginners and even some experiences runners. This covers a lot of topics some people may over look when running.

  185. ali najari on November 14th at 8:20 am

    i want to do running for reduce my wieght so you giade me

  186. Angie on November 19th at 11:27 am

    A bit of advice? I’d like to participate in a 5K, and I run 6 miles a day so I have the endurance, but I’m afraid I’d come in last going the speed I’m going. What is the best way to increase my overall speed?