Tips for New Runners
I had no clue what I was doing when I started running. I googled “Couch to 5K” and printed out the first plan I saw that seemed doable and manageable as a newish mom-of-two. I stuck to this plan and did my first 5K in September 2012. Shortly after I joined a Galloway run-walk group as I trained for my first half marathon (ING Miami Half in January 2013). I enjoyed sharing the training miles with a group so much that by December 2012, I had signed up for three half marathons. My first half marathon was a bomb, but I found joy in my second half marathon and redemption in my third half marathon.
I have so much love for that new runner version of myself. There are also days when I really miss her because, in those days where I knew nothing, everything was possible. Not to say that things aren’t possible now, but experience has grounded me in the reality of now knowing there is a dance that happens between my goals, my desires, and the work it takes to bring those two together. But, I also really love where I’m at now and I marvel at how I have changed and evolved as a runner.
Being in this sport as long as I have means that my relationship to running has to change in order for my love for it to continue to grow. The lens in which I see running and myself as a runner is continually shifting and, when I allow it, it means it’s almost like I am a new runner again. Feeling like a new runner while not actually being a new runner is really cool because it gives me the opportunity to reflect on what it means to be a runner, which then leads to a post like this where I share my top tips for new runners.
Tip #1: Just start.
The hardest step is the step out the door. The next hardest step is the one you take after the body starts to protest. Breathe big, tell your body that everything is ok, and keep moving. Whether you run the entire time or add walk breaks, just move your body in a way that helps you feel strong. Trust me, your body will protest (mine still does!), but eventually it will find a rhythm and the effort will ease.
Tip #2: Let go of expectation and enjoy the process.
The expectations I’m referring to here are the expectations you might place on yourself based on what you think you should be doing based on what others are doing. Move at your own pace and don’t worry about what you don’t know (there’s time to learn all the things!). As a new runner the focus should be on understanding the mechanics of you as a runner and exploring how running feels for you in your body. No one else knows what it feels like to be you on the run, so don’t spend time comparing yourself to others.
Tip 3: Join a running group.
Running is hard mentally and physically. Running is a sport that demands a lot from a person and joining a group means building a community of people that understand and appreciate how hard running can be. In a running group you will also find accountability, which is great for building the habits and routines that support consistent running.
Tip #4: Sign up for a race.
This is technically tip #1a for new runners because it is a tangible goal that helps give structure to runs. Miles make more sense when you are working toward something, right? A person is more likely to put in the time and effort if they know they are working toward something happening on a specific date.
Tip 5: Volunteer or spectate at a race.
If you really want to get hyped up about running and the running community, volunteer at a race or spectate at one. It’s hard not to get caught up in the excitement of race day and supporting people achieve that start-line-to-finish-line goal. I have yet to meet someone who has volunteered or spectated and left the event uninspired or unmotivated to try to run and/or train for a race.
Looking at these tips, I am reminded that they are also applicable to seasoned runners and runners going through transitions. Perhaps the real goal of running isn’t about numbers and PRs, but is about finding ways to feel amazed by this sport so that you can remember how grateful you are to have the ability to run.
What tips do you have for new runners?
