Running Goals And Gear For Beginners

It’s that time of year for resolutions and fitness goals. Maybe this is the year you have decided to start running. If so, you won’t regret it! Here are some tips to help get you started.

beginner runner tips

I’m not going to sugar coat it – if you have never run before your first couple of times out may not be your favorite exercise experiences. But, as I am sure you have heard me say before, If you don’t love running, then you have not run far enough or long enough. My prediction is that you will fall in love with running the third time you run 3 miles.  The runner’s high is real and you will find that you are just a happier person when you run. So how do you get there? And once there, how do you stay there? Try these:

  • Run With A Friend
  • Start A Couch to 5K Training Program
  • Sign Up For A Race
  • Join A Running Club
  • Get The Right Running Shoes
  • Gear!

Run With A Friend

run with friends3

Not only is it more fun to run with a friend, you are much more likely to stick with your plan if you know someone else is counting on you to show up.

run with friends2

You won’t believe the things you talk about while running! So many good times.

Start A Couch to 5K Training Program

Depending upon your current level of fitness, getting out and running may not be the easiest thing to do at first. There are plenty of couch to 5k apps to choose from for Apple and Android phones. Here are a few written plans to make it easier. I like the first one the best.

c25k plan


8 week c25k

beginner running plan

Sign Up For A Race

Signing up for a 5K gives you a fun goal to work toward. Plus you get to wear silly race gear.

run with friends1

Join A Running Club

Being part of a local running club will inspire you to keep going and give you confidence to reach your goals. You will also probably make a ton of great friends that you will train with and have the best time with at races.

run with friends

Get The Right Running Shoes

Every person runs differently – some people have flat feet and others have high arches. Some people over or under pronate while others are neutral runners. This will influence what type of shoe you need to stay injury free. If you plan to start running, you might as well get the right shoe to start. If you don’t know what kind of runner you are, visit a local running store and they can tell you.

running tips


Let’s not forget running gear! Honestly, part of the beauty of running is it’s simplicity. Running is portable, it is free and you can run year round in most parts of the country (yes, even today when it is snowing and 28 degrees! Those are some of the most beautiful runs). So, other than running shoes, running gear is not essential. But it is fun!

Tech Shirts

If you are casually running 3 miles a few times a week, cotton will probably work for you. Once you start to add distance and warm weather though, the dreaded chafing will come into play and you might want to go for tech shirts, sports bras and body glide. Trust me, you will only make this mistake once!

Garmin or other GPS Watch

You will be amazed at what happens to your running when you start using a GPS watch that gives you your pace and compares your runs. You will definitely understand the running term PR (personal record) because you will start racing yourself! I bet you get faster. 😉

Running Shoes

You really should get one good pair of running shoes when you start. Of course I love Brooks, but there are plenty of other brands that design performance shoes for running – Mizuno, Asics, Newton, Hoka One, etc.  Within some of the brands you can choose whether you want a minimalist or a stability shoe as well. You will have to try them to figure out what works best for you.

Good Luck!

So, I am wondering, how old were you when you first started running?

Comments (5)

  1. lauryn lasko

    Thank you for the helpful tips! I especially enjoy the training calendars.

  2. Angela

    I used to run all the time and over the years and having babies I have stop, thank you from the post because I really need to get back at it I loved it because it gave me a way to clear my mind, thank you for sharing

  3. Jess

    This is great! I’ve actually wanted to take up running! Pinning this for later! =)

  4. Brandi H

    I’m not a runner but these are some great tips. Thanks for sharing.

  5. Brittney

    Great tips! Thanks for the inspiration :)

Comments are closed.


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