Office of Student Life

Recreational Sports

Tips for New Runners!

June 30, 2021

Tips for New Runners

If you’re new to running, have no fear! We have a few tips for you to keep in mind as you begin your journey into the running world!

Find a pair of running shoes just for YOU! Don’t assume that any running shoe will work for you! Every person has a different foot composition, so check out a local shoe store and get fitted for the perfect running shoes.

Start small with the Run-Walk method and build up Runners World recommends that new runners start with (3) 20-minute runs/jogs or walks per week and then builds from there. The Run-Walk method (a few minutes of walking, a few minutes of running), is a great way to build up to running for longer periods of time. Find a 10 week Run-Walk Plan here.

Find a running buddy If you know someone who may be interested in joining this new endeavor, a running buddy can help keep you accountable and motivated!

Keep the scenery interesting Explore new neighborhoods, trails or paths around the city! Anything to keep your mind occupied as you work to become a regular runner!

Be graceful with yourself So you miss a day or 2…. who cares?! Life gets busy and we all have stuff going on. We suggest keeping a running log, making weekly and monthly goals and doing your best to stick to them. When you fall off the path a little bit, re-group and get back out there the next day! YOU CAN DO IT!!!

Recovery is Key

Taking time to recover after and in between runs is key to preventing injury and sustaining your efforts. Whether walking or running, it is important to stretch your hips, hamstrings, quadriceps and calf muscles. Try these standing stretches after each run or build in gentle yoga or foam-rolling 1-2 times per week to start. 

Want more tips or just looking for a virtual community of runners? It’s not too late to sign-up for our Rec Sports Run/Walk Club or Summer Virtual 5K Series. Whether a first-time runner or just getting back into a routine, we are here to support you in reaching your goals!