The Real ART of Running
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Art Steiber

20 Beginner Running Tips for 2020

Running, Training

As we start a new year, and a new decade, many people make a resolution to get in shape, lose weight or get healthier. And for many people that includes running. Maybe that means to start running a couple days a week, maybe it means add more miles to your current running routine or maybe it means to run a 5k, half-marathon or even a marathon. Regardless of your running goal there are some basic things that will make your experience more successful and enjoyable. So here are 20 tips that I’ve learned in my decades of running, training and racing.

  1. Commit. If you tell yourself “I might run tomorrow” or “I’ll try to run this week”, there’s a good chance you won’t. If you say “I am going to run tomorrow at 6:00 AM” and you lay out your running gear the night before, there’s a much better chance you will go run.
  2. Get some new gear. Go buy new running shoes, shorts, shirt, jacket, or anything you need. First of all, you’ll have the right equipment and secondly, you’re more inclined to get out and use it once you invest the money. (BTW – shop at local running stores whenever possible. They support your running community so support them.)
  3. Set a goal. Registering for a local race is a great way to force yourself to train. Even if you think you are slow and will be the last person to finish the race, it will still motivate you to run (and trust me, you won’t be last). Plus, the energy and excitement of a race is a much different experience than just running around your neighborhood. Find local races here.
  4. Warm up. Avoiding injury is key to enjoying running or any exercise routine. Before you head out the door do some dynamic stretches to get your blood moving and your muscles warmed up.
  5. Start slow. Too many people go out their first time running and go as far as they can or push themselves until they can’t take another step. Then for days they are too tired or sore to run and they lose interest or tell themselves running isn’t for them.
  6. Stretch after you run. Make post-run stretches a part of your routine. It only takes a few minutes and it will help your overall fitness and performance. You don’t need anything fancy, just a few basics like these.
  7. Stay with it. At some point you will no doubt get discouraged. Don’t give up. Stay with it.
  8. Don’t worry how you look running. Newer runners may feel like people driving past them will judge or laugh. Maybe they will, but so what? More people will see you and think to themselves “I wish I could do that”. And when the random stranger honks and waves it gives you a big lift. (I was out running the other day in single digit temps and a driver slowed as he passed me, rolled down his window and shouted “Good for you!” That made my day.)
  9. Take walk breaks. Don’t think that to be a runner, you have to run every step. If you need to take a walk break do it.
  10. Don’t overdress in winter. I know the temptation is to bundle up before you go outside in the winter. But once you’ve run for ten minutes you’ll be sweating. Use layers and dress for about 15 degrees warmer that the temp. It may take some experimenting but you’ll soon know what layers you’ll need for each temperature range.
  11. Hydrate. This is a tricky one. You need to drink but there are so many factors that determine how much. Obviously in the heat of summer you need more, but even then there is such a thing as too much water. In the winter, you don’t need as much during the run but you need it before and after.
  12. Run hills. If you want to get stronger and faster find some hills to run. This is hard in most areas of flat metro-Detroit, but even roads that have slight rolling hills help. Or a parking ramp works too.
  13. Speed work works. This is not really a beginner tip. It’s more for the runner who has built a base and wants to go to the next level in racing. There’s a saying “If you want to race faster, run faster.” Meaning add some speed training to your week.
  14. Follow a training plan. If you want to accomplish a goal you need a plan. There are many good sites with plans for any race distance. Don’t sweat over which one. They may all be slightly different but most follow the same principals. Here’s a good place to start.
  15. Track your progress. Using a training log to record and track your progress can give you a great sense of accomplishment. There are many apps and sites for this from easy to use to super-in-depth. I happen to like Running Ahead. It syncs easily with my Garmin watch. Of course, you can always go old-school and write down your miles.
  16. Don’t run injured. If you’re hurt take time off. I learned this the hard way over the years. I used to run through minor pains. Not surprisingly, they rarely go away on their own and they usually get worse. But taking a few days off is often all it takes. Of course, the best plan is to not get injured in the first place.
  17. Take rest days. Even if you aren’t injured your body needs rest. How much rest depends on many things. Yes, some people do running “streaks” and run every day for years. Most of us mere mortals need a day or two of rest each week.
  18. Strength train. If all you do is run you’re only working the same muscles every day. Take a day or two a week and do some cross training. This can be lifting, rowing, cross-fit, or anything that gives you a workout, especially your core. Focusing on areas that will help your running like glutes, abs, hips, calves, hamstrings, etc. is great but upper body strength will also help your balance and speed.
  19. Build mileage gradually. The rule of thumb is to only increase your mileage by 10% a week but that’s a guideline. You may be able to do more but the faster you add miles, the more risk you take.
  20. HAVE FUN! Running has many benefits such as improving heart health, controlling your weight, helping with mental health and stress relief and more. It doesn’t matter if you run/walk, jog slowly, race slowly, race hard to compete or never race. It doesn’t matter if you run alone or with a friend or with a large running group. What matters is that you enjoy it.

I realize running isn’t for everyone, but I believe more people would enjoy it and benefit from it if they went about it the right way. If you’re considering running, or have started and want motivation to continue, or are a runner and want to get better, let me know. Ask questions. I love to talk running and share what I’ve learned over 40 years of running.