8 Best Running Tips for Beginners

It should be an unspoken rule that anyone who wants to start running should read a list of the best running tips for beginners.

Why?  To run as effortlessly as you see most people do, you must learn and perfect techniques along the way.

The way runners beautifully pace themselves when pounding the pavement, efficiently breathe, or maintain good form when running? None of that is by chance.

Running is a skill, and if you ever want to enjoy running, you must learn the techniques that seasoned runners have shared over the years. 

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• How to start running when out of shape

It’s important to note that no matter how fit you are or how much you love running, there will be days and times when running will truly suck. 

Not every run will be great; you must show up anyway.

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Best Running Tips for Beginners

Lace up and let’s explore how to start running, especially when you hate it.

1. Invest in proper running shoes 

The most important running gear you will ever spend money on is a good pair of running shoes because your shoes will determine how great or horrible your run will be.

For beginner runners, trouble usually starts when they buy running shoes based on the price, brand, or aesthetics.

Seasoned runners understand that it doesn’t matter how cute your new pair of running shoes is – if the fit is wrong or the shoes are not cushioned enough, you will suffer.

You may experience mild to extreme discomfort that may develop into knee, hip, back, or foot problems later if you don’t get it right with your running shoes.

2. Pace yourself

As a beginner, you should start by running the first mile slowly and steadily. If you make the mistake of starting too fast, you’ll end up feeling winded within the first few minutes.

Don’t wear yourself out by running like someone is chasing you or trying to be as fast as the person in front of you. Run at a comfortable pace you can maintain for as long as possible.

Fitness apps and watches will try to push you but don’t get caught up in trying to beat your time all the time.

Run for distance and not time, and only after you are comfortable should you concern yourself with how long it takes to run a mile.

There’s nothing wrong with starting your run by walking and working your way up slowly. Build your endurance first and then work on running faster as you grow stronger.

Take short strides. Not only will this help you prevent injury, but it will also save you a lot of energy because long strides consume more energy than necessary.

3. Build leg strength

Running requires strong legs. Strength training is recommended for runners because it helps build leg strength which ultimately improves endurance and running speed. 

Strength training workouts that focus on your lower body will help build a stronger core and legs if you do them at least once a week.

This 12-week running plan for beginners will make a fantastic addition to your running schedule as it incorporates strength training workouts from the 3rd week of training.

You can also try these leg and ab workout plans if you need more weight-training resources. 

4. Learn how to breathe

If you pay attention to pro runners, you’ll notice that they never gasp for air while running, no matter the distance or speed.

This is because they practice deep belly breathing which is the recommended breathing technique for running.

Belly breathing requires you to focus on taking deep breaths through the mouth (not the nose).

This breathing technique for runners helps to prevent the intense pain below the ribs (known as side stitch or side ache), which you might get if your breathing is uncontrolled.

In practice, the deep breathing technique for runners looks like this: inhaling through the mouth for every three strides and exhaling for the next three until you figure out which stride and breathing pattern works the best for you.

5. Prevent blisters on your feet

You may develop blisters when your sweaty socks or running shoes rub against your skin or when running in the wrong shoe size (too tight or loose).

Blisters can be excruciatingly painful and will ruin your running experience if you don’t take steps to prevent them from forming.

Most runners will tell you a story or two about their experience with blisters, especially in summer or on race day.

Assuming that you have bought the right running shoes, there are several tricks to prevent blisters from forming when running.

Applying a thin layer of Vaseline pure petroleum jelly to your feet before running is one of the most effective ways.

Another way to prevent blisters is to wear moisture-wicking, anti-blister socks designed for running. If your socks are not high-performance, you could try wearing your socks inside out.

6. Prevent inner thigh chafing

Sweating happens to almost all of us during exercise and more so when running, especially when it’s hot. As you run, the skin around your inner thighs and groin will continuously rub against your clothes.

The result will be raw, red, and painful skin.

Here are a few chafing prevention hacks you should bear in mind:

• Apply an anti-chafe balm such as Body Glide to the area around your inner thighs and whatever area may be prone to chafing.
• Talcum powder and petroleum jelly are also super great options to try.
• You can also prevent chafing by wearing snug-fitting running shorts or leggings.
• Avoid cotton at all costs. Compression pants made of spandex or lycra are your best bet to prevent inner thigh chafing when running.

Related: How to stay cool when running in the summer heat

7. Rest and recovery days are just as important as running days

A smart way to grow into a seasoned runner is to start slowly and work your way up without placing too much strain on your body.

Running three times a week is ideal for beginners. As you become stronger, you can increase your frequency, but you should never run 7 days a week. 

Rest and recovery days are just as important as running days. Lack of rest between training days can lead to injury, lack of sleep, depression, fatigue, and irritability.

You can use rest days for a self-care routine, sleep in, stretch, or, better yet, do nothing but relax.

8. Find a good running buddy

While some people enjoy solo runs, others prefer running with a buddy. There are so many reasons runners choose to have a running partner.

If you are one of those people who draws inspiration from other people, then you might need a running partner when workout motivation starts to fade. 

Also, if you get bored easily, a running buddy might be ideal for you. On days that may be bored with running, a running buddy will provide the much-needed distraction from the same daily routine.

A running partner can also be a safety net should anything go wrong on your run. If you choose to run alone, read these running safety tips for women.

Bear in mind that the buddy system has its pros and cons and does not work for everyone.

If you decide to run with a friend, ensure you stick to the plan and actually run.

Most people lose focus and turn the running session into a ‘small talk walk’. Always remember that you are there to run and not to catch up on the latest gossip.