My 3 Biggest Tips for Beginner Runners
Whether you're beginning ~again~ or starting from scratch, I've got you covered.
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As the weather gets warmer, my inbox is filling up with questions from folks asking how to start running. (I have a whole e-course on that here, too.) Starting any new thing can be super intimidating, whether it’s a new job or a new exercise routine. With that said, it can also be mega rewarding — or in my case — change your entire way of thinking and attitude toward, well, most things (crazy, I know). I started running back in 2008 as a weight-loss tool, and now 13 marathons later, I cannot imagine my life without it. This way of movement makes me feel confident and strong, and running also reminds me who I am and what I’m capable of. Whether you have a history with running or you’re lacing up for the first time, here are the three biggest tips I have for any newbie:
Start Slow and Build Gradually: Don't push yourself too hard, too soon. Begin with a manageable pace and distance that allows your body to adapt to the demands of running. When I started, I ran a half-mile every day for an entire summer (I thought it was a full mile, for the record, and I didn’t own a running watch at the time). By slowly increasing your mileage or intensity over time, you’ll be in a better place to avoid injury and burnout. Listen to your body and give it time to adjust.
Focus on Form and Technique: Pay attention to your running form right from the beginning, and your body will thank you for it. Proper technique not only helps prevent injuries, but it also makes running more efficient and enjoyable. Always helpful to check in with a physical therapist to do a gait analysis (a lot of local businesses offer these!), where they can check out your form and give you some good tips.
Rest and Recovery are Essential: Rest days are as important as your running days. Your body needs time to recover and repair after workouts, and can do so in a number of ways whether it’s an active recovery walk around the neighborhood or enjoying some time with your feet up on the couch. Rather than trying to be the hero, listen to your body if you feel overly fatigued or sore. Remember: You’re doing a hard thing!
One step. One breath. One thing at a time. Have more questions about running or being a beginner? Leave a comment and I’ll answer them below! Or, TELL ME: What’s one active goal you have right now?
Keep hurdling,
HIGHLIGHTS OF THE WEEK
I’m Listening To: Unreal Unearth: Unheard by Hozier
I went through a love affair with the song “Unknown/Nth” not all that long ago, and I was listening to it on repeat. This is my new meandering around soundtrack, perfect for morning walks and commutes.
I’m Watching: Head Above Water from TOGETHXR
If you’re not keeping an eye on what TOGETHXR is doing leading up to the Olympics this summer, you’re missing out. This documentary on Simone Manuel gave me chills, as she opened up about what’s possible for her in and outside of swim, offering a peak inside her world.
Gear I’m Loving: lululemon Wunder Train Contour Fit 6-Inch Short
Shorts season is on the horizon, and as someone who has searched far and wide for the right fit — I’m really into this new shape from lululemon. At six inches, the inseam is ideal for me, and the contour doesn’t give that “sausage effect” (IYKYK). Heads up: No pockets, so I’ve been leaning into it for indoor gym sessions and track workouts.
Prompt I’m Loving: What do you want to be different five years from now?
Quote I’m Loving: “My confidence comes in my consistency.” — Keira D’Amato
Thanks to Hyperice for supporting Hurdle.
I take recovery very seriously, and a integral part of my toolkit is the lineup of Hyperice products, including Hypervolt percussion massage, Normatec air compression technology, and Venom heat and massage wearables. I use all of their products throughout my training, but my favorite are the Normatec Go sleeves, which are portable compression sleeves small enough to fit in any travel bag so I can recover while on the road. They were an absolute game changer while I trained for Tokyo.
Get 15% off the entire product suite (and an additional 5% off on sale) on hyperice.com with code HURDLE15 at checkout.
NEW PODCAST EPISODE🎧: 298. Embracing The Pivot: Dominique Scott On Running Her Own Race & The Bravery Of Trying Something New
Welcome Adidas pro runner Dominique Scott to the podcast this week. Before running her first-ever Boston Marathon this past Monday, Dom shared what it was like training for her third marathon, how she pivoted from the track to the roads, and her best tips for getting out of your comfort zone. I loved Dom’s perspective on trying a new thing, the beauty of the pivot, and embracing being a beginner.
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Another (weekly) Hurdle conquered. Catch you guys next week.
My goal for the next 30 days is to prioritize making time for at least 30 minutes of an exercise on my WFH days and on one weekend day. For the month of May, I actually signed up for a wellness challenge at the gym and so I will have my brother as an accountability buddy to make sure I get there!