Apr 19 2017

Running Workout: Tips to Get You Started!

Tips to Start Running for the Beginner

Running is a really great way to work out that does not require fancy or expensive equipment. Pretty much all you need is a good pair of running shoes and you are set. It is also nice option as your work out because it is convenient to your schedule.  You can run at the gym or outside and at any time of the day. When you first start out with your running workout you might find yourself getting winded quickly and your muscles will feel weak. It is important to start out slow and build up your endurance over time. Below you will find some tips that you can use if you are new to running and are looking to incorporate it into your workout!

Running Shoes

If you don’t already have good running shoes, buy a pair. Having a good pair of running shoes can make all the difference when you run. If you are noticing any rubbing, discomfort, or pain while you are just walking or running, it could be a sign that you need to find a different pair of shoes. When picking out a pair of running shoes, they do not have to be the most expensive pair at the store. Before I go out to buy a new pair of running shoes I always do a little research beforehand on the internet so I have a better idea of what kind of shoes are recommended, specifically for running. The brand of shoe you buy really depends on your preference and how much you are looking to spend. Something that I tend to look for in my running shoes is obviously comfort, but I also shoes with a good grip on the bottom, that are lightweight and durable.

Running Clothes

Having good running clothes can also another important part of running. You’ll want to make sure you have clothing that is comfortable. It should be insulated if you run when it is cold or breathable when it is warmer so you don’t overheat. Also, consider how the clothing will fit so that you can prevent chafing caused by the friction of the clothing you wear rubbing on your skin or skin-to-skin rubbing. When I run, I prefer to wear t-shirts because they are loose enough and have sleeves. It helps to prevent chafing in the armpit area and it doesn’t bunch and ride up like some of the tighter workout tops. I also prefer to wear longer shorts or work out leggings because it helps with the chafing in the thigh area and does not ride up as badly. There is nothing worse than having to constantly pull down your shirt or shorts while you are running!

Workout Partner

Having a friend to run or workout with is a great way to keep yourself accountable. This can keep you from making excuses that might make you skip your workout. Not only will your workout partner help you stick to your running workout, but they can also help push you to keep running even when you really want to stop. Running is a very mental workout, so having the support of a running buddy makes it much easier!

Set a Goal

Setting a goal for yourself is a great way to keep pushing yourself to improve. You can set goals to run for longer times or to run for longer distances. Ultimately, you just want to keep improving! Signing up for a race, such as a 5K, can help to keep you on track and help you set small goals each day that will help you get to your race day.

Come Up with a Plan

When it comes to running, you’ll want to start slow especially if you haven’t run in a while. If you are not very active, starting with walking is a great option. Once you start walking 3-4 times during the week and build up your endurance, you can start incorporating some running. You can alternate between running and walking to get your body used to breathing and using your muscles. Then start setting time or distance goals, they don’t have to be long or far at first. Eventually you will want to keep building off of where you start.


Theses are just some tips that I have used to help me incorporate running into my workout! Before you start running for your workout, be sure to consult your physician. Hopefully you will find some of these tips helpful to get you started!

Contributed by Becca Hof, fitness and wellness enthusiast in the Adult Learning and Development Graduate Program at Cleveland State University, with a Bachelor of Science in Dietetics.

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