Tips For New Runners And Beginners

Running can be done by almost anybody, anytime, and anywhere, making it one of the easiest and greatest forms of exercise. Aside from being accessible to anyone, one doesn’t have to spend lots of money to start making it a habit. Summer is the best season to start, including running as a regular activity. Still, many people do it under different types of weather.

How to start making running a regular exercise is rarely a question since the notion is that it’s extremely easy to do. However, this is quite a challenge for overweight and most beginner runners because their stamina will be put to the test. Getting started is key to gaining the confidence to sustain it and enjoy the massive benefits of running to overall health and well-being.

Even the most famous people in the world run in parks and their neighborhoods to stay fit and healthy. There are notable figures who defied major odds to pursue their passion for running and even started a movement. Famous runners with disabilities like Dave Heeley and Justin Gallegos have inspired countless people to stay fit through running.

How to Start Your Running Journey

Setting goals, creating a running plan, and being realistic are necessary to prepare at the start of your running journey. Running will be difficult for some people, especially the overweight ones, so setting a goal could help. In addition, having a plan will help you stay disciplined as you avoid trying to attain unrealistic objectives.

Share plans and goals with your doctor

Visiting your doctor is the first important thing you’ll have to do, especially if you have health issues. Running could pose some potential health risks if not done right, so be honest in sharing your pre-existing illnesses and prior injuries with your doctor. An exercise stress test like running on a treadmill could be necessary to assess any cardiovascular issues.

Don’t be too hard on yourself

As you set realistic goals, begin with the end in mind, but do it slowly so you won’t get burned out quickly. There are numerous instances where people quit running after just day one because they felt too tired the first time. To make sure you remain consistent, start small, like doing some walking first and running in just short distances for a few minutes.

Invest in proper gears

Running is something you can do even in your most casual clothing, and it’s tempting to wear the same old shirt and legging every time. However, make sure that your clothes are the correct sizes and can keep you comfortable even under intense heat. Women may opt for sports bras for more comfort, while both sexes could use a good pair of knee braces designed for running.

The best knee braces are rubber and nylon since they are more flexible and durable. The rubberized texture of knee braces makes them adhere to your jogging pants or legging better than without it. Find the right fit for your knees, though you’ll have better chances if your knee is around under 12 to 21 inches in diameter.

Running in the Heat

Summertime is most people’s favorite time to run since the sun’s heat makes them sweat more than under other weather conditions. Before you wear those running shoes, make sure that you allow your body enough time to get used to the high temperatures.

Exhaustion under intense heat will be every new runner’s biggest enemy as it could discourage them from going any further with your running spree.

Begin and end slow

Warming up is necessary for all types of exercises, including running, especially for beginner runners. New runners who plan to run under higher temperatures need to start their heart rate slowly instead of going fast. The same must be done at the end of every run by doing a gradual slow-down and transitioning to walking.

Stay hydrated and wear sunscreen

For every 15 minutes of running, the body loses between 6 to 12 ounces of body fluid. Staying hydrated is a must by drinking water 15 minutes before you start and every 30 minutes in your running. Protecting your skin will also be crucial, so apply an SPF waterproof sunscreen to keep those UVB and UVA rays away.

Anticipate any possible problems

Knowing what types of problems every new runner encounters is a must so you can prepare yourself for these. One example is feeling dizzy and disoriented when running since these could isolate to worse things if not appropriately addressed. Consulting your doctor if you feel these and other things as a beginner runner could help you stay safe while achieving your goals.


The decision to go for a healthier lifestyle is one bold move to improve one’s life. Every journey starts with a simple commitment to making a change, which always has a starting point. Consistency is vital, and knowing the do’s and don’ts for new runners could help you achieve this.

About The Author

AthletePath Staff

We are a team of enthusiasts and professional athletes thriving to provide you with helpful advice on buying everything you may ever need to become a better athlete.

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