If you’re a beginner or an intermediate runner looking for the best possible beginner runner tips to help improve your running experience and reach your fitness goals, then this checklist is for you!
Starting off on the right foot can really make a huge difference in how successful of a runner you can become. When I first started running, there were so many things that I wish I knew – little tips here and there that could have made my journey smoother.
So from one runner to another, let me share with you some invaluable lessons that’ll teach you what it takes as well as provide useful insights about gear selection, proper nutrition, injury prevention strategies and much more. Read on for helpful tips on becoming the very best version of yourself both physically and mentally.
After this post, you might also like to check out Top 10 Beginner Runner Questions Answered.
If We Aren’t Told, We Won’t Know
Before diving into the tips and tricks that new runners aren’t taught, let me share a bit of my horrendous, amateur start to running.
Besides a turkey trot 10k, I had never trained nor raced any running event. I heard through the grapevine about this thing called a marathon that was a small local race about 2 months out. I lightly trained 20-25 miles per week, signed up the day before the race at the local running store, and just showed up the next day for the two 13.1 mile loops.
Let’s just say that 4 hours and 6 minutes later, I crossed the finish line, chugged two entire gatorade bottles faster than your college buddies at $1 beer night, and proceeded to cry for 20 minutes because I physically couldn’t fall over to lay on the ground.
After that experience, I’m surprised I even ran one other marathon, let alone 20+, 4 BQ’s and a sub 3.
Here’s the thing. This was the mid-2000’s so no smartphones and not a huge amount of information out there on marathons. Sure, there were big races, but nothing like today.
I knew a grand total of 1 person that had done a marathon. While I was in high school, a friend’s mom ran the marathon distance in her mid 40’s. I thought she was crazy for doing the race, let alone the training she told me about.
Too Little Focus Leads to a Poor Experience
I made minimal effort to learn about the marathon, how to train for a marathon, how to race a marathon, etc. In other words, I knew nothing.
As with anything, if we aren’t told by other runner’s experience, there’s no way we will know what we don’t know.
The goal of this beginner runner tips post and beginner runner checklist is to point out some of the areas runner’s should be aware of. These are the things to know for beginner runners so they can proactively take the steps to be a better runner or, at the least, not be caught off guard by some of the following running aspects most runners wish they would have known before they started running.
Top 5 Beginner Runner Tips
The following is a breakdown of the top beginner runner tips that I wish I had known when I first started running. There are plenty more we could list on and on forever, but this will cover the biggest running hurdles.
- The 80/20 Pareto Principle for Runners
- Slow the F&$# Down
- Electrolytes are the Most Important Fuel
- You’re Racing One Person
- Do More than Running to Do More Running
Let’s dive into the top beginner runner tips.
The 80/20 Pareto Principle for Runners | Beginner Runner Tip #1
Those new to running often feel overwhelmed by the commitment and dedication required for this sport. If this sounds familiar, the 80/20 Pareto Principle just may be the perfect beginner runner tip for you.
The premise is simple – you dedicate 20% of your time and energy to 80% of the results. By training intermittently with easy runs and light exercises such as stretching, beginner runners can utilize this principle to keep their motivation levels high while avoiding injury. With the 80/20 Pareto Principle in mind, beginner runners can look forward to seeing steady progress over time without feeling overwhelmed or burnt out.
We look at the 80/20 approach to our training plan. For simplicity sake, let’s say you plan on running 5 days per week. 4 of those days will be light, easy effort. You might hear others say those easy effort days should be at a running pace that allows you to converse with another runner. That other day will be designated for harder efforts and/or longer distances.
The Magic Beginner Runner Formula
(That’s Not Really Magic)
80% of Your Runs Easy, 20% of Your Runs with Effort
In other words, 4 days (80%) of your running training schedule will be focused on recovery and easy efforts while 1 day (20%) will be focused on improving as a runner and getting faster as a runner.
All Out Leads to Burn Out
When I was a cocky early to mid-20’s single guy, I would go all out on every run. I would try to be as fast as I could all the time. Guess where that got me. Burnt out and not progressing.
The original application to running of the Pareto Principle primarily focus’ on being able to slowly move our red line (threshold running pace) to higher and higher levels while allowing for the body to recover and build a stronger base as we progress.
I wish I would have implemented this beginner runner tip far sooner as I would have hit my running goals sooner and healthier.
Slow the F&$# Down | Beginner Runner Tip #2
Sorry to be so blunt.
If you’re anything like me, as noted in the earlier section, you don’t pull back the reigns on your mustang and you’re out the gate, out of control, and headed for a bad fall.
One of the biggest beginner runner tips is to just slow your easy days running pace way down.
“Slowing down is easy. I don’t mind going slower.” Famous last words by the majority of us who want to achieve more in life and in running.
If you’re scheduled for an easy day run or a pace set steady run, going too fast will prevent recovery for the days where you do need your legs and lungs to work harder.
You gain nothing by overworking on your easy and steady runs and you end up hindering your performance when effort really matters.
One general rule of thumb to live by when it comes to slowing down for most of your runs is to ask yourself during an easy/steady run, “Am I running too fast?” If the question pops into your head to ask yourself, you’re already more than likely running too fast.
It may take some time to figure out what is a slower pace versus jogging slowly (i.e. almost walking). I wouldn’t worry too much about going to slow on easy/steady days.
A good easy/steady pace to shoot for is 2-2:30 minutes slower pace than race pace.
The key is to be honest with yourself. Often, you’ll find that you’re not running your easy days easy.
Electrolytes are the Most Important Fuel | Beginner Runner Tip #3
Runners know they need to fuel up, but did you know the most important fuel a runner can take are electrolyte drinks?
As a runner, your body needs to be well hydrated and have plenty of electrolytes to keep functioning properly. When you’re running, you sweat out salt and lose minerals like potassium and magnesium, so it’s essential to replace what’s lost through runner fueling drinks that contain those necessary electrolytes.
Not only do the salts help with muscle cramps, but the minerals like magnesium help in nutrient delivery throughout the body so cells can do their jobs properly. These runner drinks are not just critical during a race or strenuous exercise but also while training as well.
One of the biggest mistakes a runner can make is not focusing on replenishing the body with electrolytes throughout the day. Electrolytes consumed outside of training and racing prepare the runner for the hard output later.
There are an endless number of runner electrolyte options out on the market. The following are two of our favorites.
- LMNT Electrolytes | The absolute go-to electrolyte mix for your everyday and during runs. Somehow, with no sugar and no artificial ingredients. (Tip: Only use half of a packet in a cup when drinking throughout the day.)
- Tailwind Nutrition | The electrolyte drink that provides caloric base as well. Amazing during the hot runs of the summer and big training blocks.
So if you’re a runner looking for ways to enhance performance, look no further than a good electrolyte drink!
You’re Racing One Person | Beginner Runner Tip #4
Coming from a highly competitive sports background, running developed into a peaceful, healthy activity that provided similar rewards as the competitive sports without the pressure of competition.
It took time to get the mindset out of the ‘You versus Me’ mental zone. Once I was able to push aside my nature of competing against others and started nurturing the goals and mindset I wanted with running for myself and myself alone, my running and results flourished.
For those competitive folks out there: This does not mean you can never be competitive as a runner at any level. Theoretically, as an example, qualifying for the Boston Marathon is highly competitive. However, in this example, it’s impossible to root against millions trying to BQ. Because that is so impossible, all you can do is focus on yourself. That ends up leading to less distractions.
Few times in life, do we have to truly compete against others to succeed at our own goals unless we choose to solely base our own success on the defeat of others. Society tells us the results from competition are the only measure of success. The concept of competition is manifested in the inability to be satisfied in challenging one’s own abilities.
Yes, it’s still a competition to BQ. With that said, you will find that the only person you are competing against, ends up being your own mental and physical barriers that you’re striving to push through.
Running is a unique sport because it allows athletes to race solely against themselves. Without needing to rely on teammates or others, running allows you to improve and challenge yourself on a daily basis.
There’s a boost to confidence from running as there are no opponents that can try to outdo you. Instead, achieving race goals comes down to personal effort and dedication. An individual’s ability to compete directly against their own time helps track progress while motivating them to be Improve.
Running is a great way for individuals looking to stay active while enjoying the satisfaction that comes with their own success and rooting on the other runners to build their confidence alongside your own.
Do More than Running to Do More Running | Beginner Runner Tip #5
Have I confused you yet?
Injury prevention should always be a priority for runners, especially beginner runners. One of the most effective approaches for running injury prevention is cross training. Not only does cross training help to strengthen the muscles that running weakens, but it also offers variety and reduces the running-specific wear-and-tear on our bodies.
There are two main reasons why more beginner runners don’t cross-train (but should):
- Time
- Knowledge
Let’s address time as to cross-training.
If you are dedicating time towards running, you may feel like spending more time working out is just not feasible. I understand. However, there’s a way to have both.
I challenge you to deduct 1 hour of your weekly running time wherever in your training block you want and implement two 30 minute cross-training sessions each week.
That is going to be tough for people who love running.
“I just want to run.” Those are the famous last words of an injured runner.
Let’s jump over to knowledge.
“What does cross-training mean and what do I do?
Literally any different workouts that involve different muscle groups than straight-line running. Yoga? Yes. Crossfit? Yes. Swimming? Yes. Recreational sports like soccer, softball and basketball? Yes. Literally, anything that incorporates more muscle groups.
For example, running is a predominantly linear motion. Adding lateral movements from other activities helps to keep our running form strong and stable while reducing the repetitive stress that can cause running injuries.
Don’t Listen to Younger Me
Now, here’s where your fit, six pack, 24 year old, no kids, son (i.e. me 15 years ago) comes in and starts hooting and hollering that you need to do this or that progression lifting set and timed swimming intervals.
I’m not here to scare away all beginner runners or those who are getting back into running. Before figuring out the absolutely perfect cross-training workout, start with doing any different exercise twice a week for 30 minutes. Eventually, you’ll find something that works or you will do enough Googling to find something. Don’t focus on perfection. Focus on action.
Additionally, cross training delivers improved running economy by engaging dormant muscles as well as improving mental focus and motivation.
Thus, when considering running injury prevention strategies beginner runners should strongly consider incorporating cross training into their workout routine.
Why I Wish I Knew These Beginner Runner Tips Sooner
The list is endless honestly.
The knowledge I’ve gained from my experience of running for 16+ years is invaluable to not only myself, but hopefully you and other followers. Not because I’m always right nor perfect. It’s exactly the opposite. I know I’m continuously learning and I make mistakes. Who better to learn from than the non-cocky, full of flaws running veteran.
These 5 beginner runner tips will not make you an Olympian. What they will do is make running a hell of a lot more fun, less injury-filled, and bring about a lot more success sooner.
Start Small and Get Going
Being a beginner runner can be tough. But if you focus on these five easy to implement tips, you will be successful in no time! And once you start seeing results from following these tips, you’ll be even more motivated to keep going and reach your goals.
So challenge yourself to implement at least two of the five beginner runner tips we discussed.
You got this!
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