A Beginners Guide: Mile 1

“I’m not telling you it’s going to be easy… I’m telling you it’s going to be worth it.” –Art Williams

Running is one of the most accessible and rewarding forms of exercise, but starting can feel a bit overwhelming for beginners. Whether you’re looking to improve your fitness, relieve stress, or train for your first race, this guide will help you ease into running with confidence. From choosing the right gear to building stamina and avoiding common mistakes, we’ll cover everything you need to make your running journey enjoyable and sustainable. Let’s lace up and hit the ground running!

A Plan

• Starting slow and building gradually
  • Beginning with walk-run intervals and shorter distances (i.e. running for 1 minute walking for 2 – whatever is comfortable)
  • Increase mileage incrementally
  • Set realistic goals based on experience level, for some 5k is the starting point, and for some a mile is more than enough. There’s no shame in the distance or intensity level.
• Proper Equipment
  • Shoes
    • Investing in a good pair of shoes is essential, and getting fitted for them helps much more. (Most local running shoe stores can assist in fitting based on your gait)
  • Socks (can assist in avoiding blisters)
  • Clothing
    • Lightweight moisture-wicking layers are essential, especially in colder weather layers are highly recommended for comfort.
• Warming Up & Cooling Down
  • Dynamic warm-ups and stretching assist greatly in being able to keep running sustainably
    • (Leg swings, lunges, and high knees to name a few)
    • You can find a list of a few great pre-run stretches here
  • Cooling down after a run is helpful to slowly lower your heart rate back down to reduce stress on the body
• Form
  • Maintaining good forward posture, and landing on the balls of your feet will be very helpful in being able to run longer with less effort and avoiding injury.
• Taking care of your body
  • Staying hydrated and not overworking is necessary for sustainable running, listen to your body and be careful not to overdo it.
• Track your progress
  • There are many apps like Strava, that assist in tracking your progress, and when combined with an Apple Watch or Garmin, can give you great feedback on your vitals throughout your run

These are just a few of the many tips for beginner running that can make your miles go that much smoother.

• Stay tuned for more running and related content as we get further through the running journey