Running is definitely the sport of the moment. A quick look at Instagram proves it—there are currently 95.8 million posts under the running hashtag. Google has also reported a 150% increase in people searching for run clubs near them in the last 12 months. So if you’re taking up the sport for the first time, you’re not alone.
But let's be real: running isn't always easy. Those first few jogs can be especially difficult, but the good news is there are ways to make them easier.
We asked Katelyn Tocci, an RRCA and UESCA-certified ultramarathon coach and the managing editor for Marathon Handbook, for her top four beginner tips. Here's what she said.
1. Strength train
Tocci says that strength training is crucial for anyone new to running. "Your cardiovascular system develops before your muscular system," she explains. "Your muscles cannot keep up with the fact that your cardiovascular system is advancing so much faster."
Strength training will improve your running economy (RE), which is how efficiently your body uses oxygen. A review of research published in Sports Medicine shows that fast-paced, explosive strength training and lifting heavy weights can significantly improve RE.
Tocci also says that strength training can help beginners avoid injury. She recommends strength training at least twice a week, adding in full body exercises including glute bridges, planks, and squats.
2. Be consistent
Consistency is the key to improvement in most areas of life and running is no different. "If you just run a day here and there, you’re not going to get better," Tocci explains.
Running frequently will improve your cardio endurance, which is how well your heart and lungs deliver oxygen to the rest of your body. Basically, you’ll find yourself less out of breath if you commit to regular sessions.
Staying motivated can be tough, so Tocci recommends making fun goals to keep you consistent. Sign up to a race, join a run club, start running with friends, or keep a running journal.
3. Get a run coach
If it’s within your means, Tocci says that having a run coach is one of the best ways to make running feel easier. Downloading plans from reputable sites and online coaches is great, but having a personal coach who can change and adapt plans to your circumstances is invaluable.
"They know your fitness schedule, your goals, your work life, your stress levels and can take all these into consideration. It's also a really great resource," she adds, "When you have any questions like 'Hey, Coach, what do you think about this?' or 'Hey, Coach, how do I fuel?' they can help with that."
4. Listen to your body
Rest and recovery are key to making running feel better and easier, Tocci says. "It's just as important as your workouts, so pay attention to how your body feels."
Any discomfort that is outside of regular DOMS (delayed-onset muscle soreness) should not be ignored and should be reviewed by a physical therapist or other medical professional. "If you're really tired one day because your body is trying to adjust, take a break. Don’t injure yourself, take a rest," says Tocci.
"Feeling terrible will demotivate you to run," she adds, so don’t forget to take those rest days.
Workout earbuds to try
Another way to make your runs more enjoyable is by tuning into some music or a podcast for company. Here are three products we recommend, pulled from our guide to the best workout earbuds.
