Want to Start Running This Spring? Here Are 8 Tips for Beginner Runners

Want to Start Running This Spring? Here Are 8 Tips for Beginner Runners

7 minute read

Spring has sprung, and we are ready to get outside and enjoy the beautiful weather! If you’re thinking about starting a running routine to make the most of the season, these tips for beginner runners are for you.


Running is something that is built into our DNA. We were all made to move our bodies, and running is a great sport for just about anyone.


Whether you’re a seasoned athlete or a fitness newbie, there are some things that you should know before you lace up for the first time. Here are 8 tips to help you crush your running routine this season!


8 Tips for Beginner Runners


Find the Right Shoes

 Alt Text: 9 Tips for Beginner Runners: A woman bends down to tie her shoes

Finding the right shoes for your stride can be the difference maker for aspiring runners.


One of the most amazing things about running is that you can do it almost anywhere as long as you have one essential item: a good pair of running shoes.  


Different shoes are made for different running styles. Getting the right pair of running shoes for your running gait can make an enormous difference for your runs.


If you get the wrong pair of shoes for your stride, you can risk injury and head down the road of shin, foot, and back pain. On the other hand, the right pair of shoes can make you feel like you’re running on clouds and inspire you to lace up day after day.


To make sure you’re getting the right running shoes for you, go to your local running shop and ask to be fitted. They will evaluate your gait, training schedule, and budget and point you to the best pair of shoes for you.


Start Slow


Alt Text: 9 Tips for Beginner Runners: A woman in black Gold Elite Apparel shorts looks toward the camera.

Begin by running at a conversational pace and then working your way up to a steady tempo pace.


Starting a running routine is just like starting any kind of new exercise. You need to give your body time to adjust to a new, different way of moving. This means that you need to start by going slow.


Many new runners make the mistake of going all out on their first run, especially if they are all geared up with a new pair of shoes and Gold Elite set. If you start off by going too hard, you’ll probably end up overexerting yourself, feeling frustrating, and possibly injuring yourself.


Instead, set off at a pace that feels comfortable enough for you to hold a conversation. As this starts to feel more comfortable, increase your speed slowly over several runs. Soon, you’ll find an easy steady pace that feels good for your body.


Try Walk-Run Intervals


Alt Text: 9 Tips for Beginner Runners: Two woman run through a park together.

Walk-run intervals are a great way to build endurance and speed as a new runner.


Lots of new runners set off with a goal to run their entire first route without stopping. But you may find that you can’t make it a few blocks without taking a breather. That’s where walk-run intervals come into play.


Walk-run intervals are the perfect way for new runners to build endurance and introduce running into their routine. Start off by running at a conversational pace for two minutes and then walk at a steady pace for the next two minutes. Repeat these intervals until you’ve finished with your run. Before you know it, you’ll be skipping the walking intervals and breezing through your run.


Don’t Compare Yourself to Others


Alt Text: 9 Tips for Beginner Runners: A woman stretches in a pair of Gold Elite Apparel shorts.

Comparison is the thief of joy, so don't let it stand in the way of you starting a running routine.


It can be easy to compare yourself to other runners that you see out on the road. After all, spring is a popular time for people to start a running routine, and you may find that there are a lot of people that are faster than you. But don’t let comparing yourself to others discourage you from running.


Whether you’re running a mile in 8-minutes or 15-minutes, you’re still a runner. Everyone starts somewhere, and the super-fast people out there with you have probably been training for years to get to where they are. They all started right where you are, so don’t let comparison steal your joy!


Plan Your Route


Alt Text: 9 Tips for Beginner Runners: A woman in a grey sports bra runs along the beach.

A good running route can keep you motivated and entertained throughout your run.


If you prefer the fresh air to a treadmill, you’ll need to plan your route before you hit the ground running.


A good running route can make or break your run. Going for a run on a trail with lots of beautiful scenery can help you forget all about how much effort you’re putting in. If there are different terrains and inclines on the way, even better! All of that will help you become a better runner.


Use a running route planner like Runkeeper or Strava to help you track your distance, route, and speed. You can also keep a journal to track your times and compare your runs over time.


Rest When You Need It


Alt Text: 9 Tips for Beginner Runners: A woman in a Gold Elite Apparel stands on a tennis court.

Gains are made in recovery, so be sure to take rest days as you need them.


Lots of new runners will make a goal for themselves to run every day until Christmas, summer, or even a birthday or wedding. The problem with this goal is that it neglects an important ingredient to becoming a great runner: taking rest days.


Running coaches often recommend that new runners train three to four times per week. This gives your body plenty of time to rest and adjust to your new training schedule. As you become more advanced, you can run as many as six days per week, but you should still always take one rest day. Research has shown that rest days can actually help your running, so go ahead and kick up your heels!


Don’t Forget About Strength Training


Alt Text: 9 Tips for Beginner Runners: Two women run up a set of stadium stairs.

Strength training will take your runs to a whole new level.


Running isn’t just a cardio workout; it’s a full-body workout. Strength training will help not only help you get stronger, but it will help you become a faster and more confident runner.


Running involves multiple different muscle groups, including your legs, glutes, core, and arms. When you strengthen these muscle groups through weight training, you will add power to your runs and feel lighter on your feet. Here are some exercises that you can add to your workout routine to help level up your runs.


Never Forget: You are a Runner


Alt Text: 9 Tips for Beginner Runners: Two women in Gold Elite Apparel sets smile at the camera.

If you run, you are a runner. Period.


In a world of marathoners and Iron Man athletes, it can be easy to feel insecure about logging a mile a day. But running is something that all our bodies were made to do, and there is space for you in the wide and vast running community.


No matter if you struggle to catch your breath or walk more than you run, you are a runner. So, don’t let your inner voice tell you otherwise! There’s a big, wide world out there waiting for you to explore it, and running is a heck of a way to do it.



Miranda Risser is a freelance health & fitness writer based in South Carolina. When she’s not writing, Miranda can be found chipping away at her to-be-read pile, testing out new recipes, or logging miles with her two mini Australian Shepherds.

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