Beginner Running Tips

First time runners have quite the uphill battle! Pun intended!

Rather than racing off and injuring yourself, take a moment to stretch and read through our top tips to make the journey a little less painful.

Apparel Tips

  • Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
  • Cotton socks will only lead to blisters; invest in socks designed for running.
  • Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
  • Buy running clothes you look good in and that will motivate you to run.
  • Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!


  • Join your local running club—check with your local running store fitness center and/or recreation department to find one.
  • Volunteer at a local race—meet runners support runners and connect with your Community.


  • Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
  • Conscientiously share the trail with walkers, bikers and other runners.
  • Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
  • Don’t carry loose change. It will annoy those who are running with you.
  • Don’t neglect and irritate your family and friends by spending all your time running and talking about running.

Motivational Tips

  • Sign up for a race as soon as you feel up to it.
  • Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
  • Remember that you will have plateaus in your progress and tough days along the way. It gets easier.
  • Accept and appreciate the fact that not every single run can be a good one.
  • Be prepared to remove the words “can’t” and “never” from your vocabulary.
  • “Do not compare yourself to others. Run within yourself and for yourself first.
  • Don’t expect every run to be better than the last one; some of them will hurt.
  • Don’t think too much about it or you won’t do it.
  • Even a bad run is better then no run at all.
  • If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
  • Don’t be discouraged if you don’t experience weight loss immediately.
  • Running is not an excuse to triple your intake of doughnuts because runners gain weight too.