Trying something new can often be a daunting experience, and running can be one of the most difficult physical activities to start. Whether you’re already in Olympic shape, or haven’t exercised as much as you’ve been meaning to, we’ve all tried going for it without preparing and ended up half a block away from our starting point panting with our hands on our knees. That’s why we wanted to make it easy. This blog post will help you get started the right way so you can learn to love the sport and even become a tireless trekker of your own.
How to get in the right mindframe to run
A positive attitude: It’s cliche, but when starting out, you’re not going to be a world class runner or post a five-minute mile. It takes time. When you set out on your first run take it slow, and we mean really slow. If there’s a grandma on the street walking faster than you’re running, that’s okay! You should be starting off slow, it’s the best way to build up. As much as we’d all like to run a 7-minute mile our first time, these things take practice.
Only through consistent practice can incremental gains be made. On your first run, wherever you end up, don’t be discouraged. Maybe you’ll run for 10 minutes without stopping or 30. Regardless of what happens, the most important thing is that you took your first step towards better physical fitness.
Give yourself permission to run at your own pace. Once you make peace with that, you’ll make progress. With regular work, your endurance, lung capacity, and enjoyment can only increase. Remember, you’re not an Olympic marathoner. You’re doing this for you.
Deciding on the right Running Gear
First, we want to start by saying that you don’t need to buy all new running gear to be a successful runner. The difference between good runners and great runners isn’t what they’re wearing, it’s their dedication.
That said, here are a few things you can look out for:
Running Shoes
This is the most important part of your running gear, but that doesn’t mean it has to set you back a couple of paychecks. If you’re just beginning to run, you won’t need a $200 pair of high-performance kicks — shopping at the bargain bin can be just as impactful. You can find name brand shoes at your local bargain stores. I’ve seen Nikes at Kohl’s, Reeboks at Ross, Asics at TJ Maxx. Even Groupon has great deals on shoes! The list goes on, just be on the lookout.
Given that this is the only item you 100 percent need to run, take your time with the purchase. Make sure everything fits properly as there’s nothing like an unwanted blister to deter you from your regular running schedule.
The best running undergarments:
There’s nothing worse than running and coming home chafed on some part of your body you preferred untouched by rash. For long-distance runners, this occurs almost regardless of what you wear, but for newcomers, chafing is easily-preventable. Any pair of compression shorts will do the trick to keep your upper thighs free of burn. Make sure that the compression shorts are long enough to reach the part of your thighs that no longer touch each other when you run, that way your bare skin won’t be exposed to any friction.
Best Running Headphones
Not everyone likes to be alone with their thoughts for the better part of an hour. When beginning running, you’ll want something to occupy your mind while you’re exerting your body.
That makes headphones a must! However, not all headphones were created equal.
Bluetooth headphones are great because you won’t have to worry about cord tangling. Regular earbuds will also work fine, but you’ll need either a pocket with a zipper, a phone case that attaches to your arm, or a free hand to keep the music flowing.
If you’re looking for really great headphones, AfterShokz are my personal favorite when running. They have a unique open-ear design, so you can remain aware of your surroundings while enjoying your favorite music.The lightweight and bud-free design makes them super comfortable, and they stay put while you run. They’re also sweatproof, so you don’t have to worry about them getting ruined on exceptionally difficult/sweaty runs!
Check them out here.
Finding the Best Running Music
Running music is important, it keeps you motivated which will help you make progress on each run. With technology in its current state, one can easily queue up their favorite song, multitask by listening to their favorite podcast during a run, or turn on a dedicated fitness app.
If you want to use your regular music app, we recommend selecting something upbeat to keep you going. However, dedicated fitness apps make a huge difference since they were created to keep you motivated. RockMyRun, for example, is a mobile app that provides professionally curated music to runners. They take it a step further, literally, by basing the speed of the music on the runner’s steps and heart rate. Users are also given the option to set the BPM manually or just pick a playlist and go. Check it out with a 14-day free trial!
No matter what you choose, make sure that it motivates you to keep your legs churning out the steps even when they start to get heavy.
Where and when should you run?
Block out enough dedicated time depending on your goals and put those times into your smartphone as events with reminders set. Maybe you only want to run once a week or even four or five times. Any amount is fine, but once you put it on the calendar, stick to it.
I run right when I get off work at night but just before dinner. This works for me because it’s still light outside, but cooler than midday. Furthermore, after running, I’m frequently hungry so I go straight from the bike path to the kitchen. Your running time should suit you, though — early risers may want to get out during sunrise, while night owls may fit my schedule better.
Regardless of when you run, make sure to pick a place that’s aesthetically pleasing like a local park if you love nature or through town if you’re a people watcher. If you’re a creature of convenience, stay close to home, no need to venture out just yet. You’ll be plenty occupied when you start and may not even notice your surroundings at first.
Now all you have to do is go for it!
We hope these tips are helpful, but now the rest is up to you. When are you going to start? Today? Tomorrow? The more you put it off, the longer it will take you to set and beat your PRs.
Go hit the track, we believe in you!
About the Author
Written by Evan Ream
Evan Ream is a reporter, columnist, and media professional based in Davis, Calif. His work has appeared in The Davis Enterprise, The Sacramento Bee, and MLSsoccer.com. For years, he hated running, until finding Rock My Run allowed him to shut out the outside world and just go. He now runs at least three times a week and has lost 35 pounds during the pandemic by doing so.