Beginners Running Tips

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!

Community

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

Manners

8. 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.
9. Conscientiously share the trail with walkers, bikers and other runners.
10. Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
11. Don’t carry loose change. It will annoy those who are running with you.
12. Don’t neglect and irritate your family and friends by spending all your time running and talking about running.

Motivation Tips

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

Nutrition Tips

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

Prevention Tips

35. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
36. Do not increase your mileage more than 10 percent per week.
37. Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
38. Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
39. 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.
40. Do not run two hard days back-to-back.
41. Ice aches and pains immediately.
42. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
43. Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
44. When trail running don’t forget the bug spray.
45. Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
46. Make sure you cut your toenails short enough so they don’t jam into your Shoes!
47. Put some BodyGlide between your toes on long runs.
48. 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.
49. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
50. Do not ice for more than 20 minutes at a time.
51. Do not use the hot tub after a race. It will increase inflammation and hinder healing.
52. Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.