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Running Advice for Beginners


Some days I still feel like a beginner. There is so much for me to still learn as a runner. Running never gets easier and that’s why I love it. It’s always a challenge. One of my biggest requests lately on Instagram has been to share tips for new runners. Many people are out running right now instead of going the gym or studio because of the Corona Virus Quarantine. Sometimes I still feel like a new runner even though I have 7 full marathons and 19 half marathons under my belt. I’m going to share what’s worked for me in the past and what I’ve learned through marathon training cycles working with different running coaches.

  • Take it SLOW and don’t start out running too fast! In the beginning there is no need to hit the ground in an all out sprint. Take it nice and easy. NO ONE is looking at your pace except YOU! If you feel like you have to stop, ask yourself— Do I  really need to stop? Am I  tired? How is my breathing? How do my legs feel? You might actually feel fine and it could be just mental. Try to push through unless you are experiencing any pain or your breathing and heart rate are out of control…then of course you should stop and assess how you’re feeling.


  • If you have to completely stop, that’s ok! But try to WALK! Keep those legs moving!


  • Break your runs into run/walk intervals. It’s OK to walk— don’t be ashamed! Once you get used to running more, your running distance will increase and your walking distance will decrease! A good place to start is with alternating between 2 minutes of running and 2 minutes of walking.


  • RUN THE DISTANCE YOU’RE IN- focus on the mile you’re in. Don’t worry about how far you’re going or have to go. Just focus on the mile you’re in— this goes for any distance too. I tell myself this whether I ’m running 6 miles or 18 miles!


  • 10 Percent Rule for increasing your weekly running mileage—The  “rule” that says you shouldn’t increase your total weekly mileage by more than 10%. This is how overuse injuries happen.


  • RECOVERY is key! You’re a new runner so don’t go all out and try to run 5 days in a row! Your body needs to recover from the new demands placed on your body. Start off by alternating training followed by a rest day.


  • Find the right SURFACE to run on! I enjoy running on the strand because it’s right by the beach. Unfortunately the strand is probably not the best surface to run on because it’s concrete. The constant pounding is hard on your joints. Other options besides the pavement includes- wood-chip or forest trails, the treadmill, or the beach. Find what works best for you!


  • Strength training- Regular strength training leads to better running performance and helps prevent injuries! Many people forget that running is a full body workout. You not only use your legs, but your arms and core as well. It’s important to focus on all areas of the body as a runner. Check out my MOVE WITH STRENGTH functional strength training guide. It’s comprised of full body workouts and a mobility program specifically for runners.


  • Stretching- Dynamic stretching should be done to warm up your muscles prior to a run! I love using resistance bands to wake up my glutes before running too. Focus on static stretching and foam rolling after your run.


  • Nutrition- During running season, I pay closer attention to my nutrition. If I don’t my running suffers. I make sure I get enough protein in my diet for muscle recovery and repair, focus on eating good carbs because carbs are FUEL, and make sure I’m drinking enough water!


  • It’s important to invest in a good pair of running shoes to stay pain and injury free. After the quarantine is over, head to your local store to get fitted for shoes to find the ones that work best for you!


  • Join a running group (after the quarantine is over)- Joining a running group keeps you accountable! It’s harder to skip a workout when others are waiting on you. Running groups are also a great way to make new friends to help motivate you and push you become a better runner.


  • Make a kick ass playlist to listen to on your runs! Add music that’s going to motivate you and lift you up.