Best Tips For Beginner Runners

Find Your Gait

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Even if you're new to running, you've probably heard about the great gait debate. Many people believe that midfoot running (or striking the ground with the midpoint of your foot first) is the best way to run without injury, while others say that heel- or toe-striking are better. New studies have even shown that experienced long-distance runners do best when they run the way that's the most natural for them.

No matter how you choose to run, spend a few moments figuring out how you run; you'll be able to understand all those running shoe terms, like whether you over- or underpronate, better. You can start by a running shoe store to have them analyze your gait and recommend shoes that are compatible.

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Warm Up

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Seasoned runners will tell you — there's nothing fun about starting out full steam. Your muscles need time to warm up in order to prevent cramps, injuries, and that general sluggish feeling that can hamper a run. Whether you start each run with a slow jog or do these dynamic (not static!) warmup moves, get your muscles ready for your workout.

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Vary It Up

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Feeling like your routine is getting monotonous isn't a good reason to skip out, but it sure can make it hard for you to stick with it. Keep your running routine fun by varying your route, your playlists, and even your postrun reward.

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Know Your Terms

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Like with any new hobby, as you delve more and more into running, you're bound to come across some new terms you may not have heard about before. Experiencing DOMS? Want to know the best way to fartlek? Find out the definition of 10 common running terms here, and start speaking your newfound language.

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Recover Right

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It's not just body builders who need a protein-rich recovery — after a sweaty run, you need to build those muscles too. Make sure your meal or snack is a mix of carbs and protein (go for a 4:1 ratio) to help muscles repair and replenish energy. This will help you become a better runner as you build stronger muscles. Here are a few convenient, healthy postrun snacks that give you exactly what you need. Don't forget your pre-workout snack for energy as well.

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Add Strength Training

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Save time and beat boredom by incorporating strength training and stretching into your running routine. Try running up some stairs to work your lower body, or add these park bench moves to wipe out any monotony.

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Sign Up For a Race

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The best way to push yourself to be a better runner is to sign up for a race; keeping track of your results over time is an easy and pride-inducing way to see how much you've progressed. Ready to commit to a race? Read our tips on how to run a faster 5K and how to make the leap from a 10K to a half marathon.

If you want to go for the gold, then read these tips on how to prepare for a marathon from elite runner and Boston Marathon winner Sharon Cherop.

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Have a Long-Run Strategy

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Once you've been running for a while, you may want to incorporate long runs into your normal routine. Before you set off, make sure you're prepared with a strategy. You'll need to invest in the right gear, drink more water, and slow down your pace. And don't be afraid to walk if your muscles become fatigued. Check out more of our advice on long-distance running tips for beginners.

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Avoid Injury

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Like with any exercise, a simple mistake while you're running can keep you on the sidelines. Outdoor running especially can leave you prone to injury. Make sure you start out slow, wear shoes with a lot of grip, and take your GPS-equipped phone with you so you don't get lost. Read more of our tips for staying safe and injury-free when you run outdoors.

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Learn to Tie Your Shoes

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It's not a joke — this simple shoelace-tying technique will help your laces stay put on your next run. And unlike the traditional double-knotting method, this technique is easy to untie. Watch the video to learn this simple time-saver that will change your workout for the better! For more shoe-tying secrets that will actually make you a better runner, you need to watch this video that explains what that extra set of shoelace holes is all about.

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