It’s the beginning of the year and goals are set! Tons of people will begin their trek toward running their first 5k, triathlon or marathon! Here are a few tips, for the freshest newbie runners!

Running equipment: There are so many tools marketed to runners it can get very overwhelming. Ignore all of them except a good pair of running shoes (you can get fitted at most local running stores) and a supportive sports bra (for the ladies) and a good pair of shorts or compression shorts (for the gentlemen). If you are just getting started you do not need tons of equipment. As you run longer distances, you may need a belt to carry items or water bottles etc, but don’t get too ahead of yourself at the beginning.

Don’t worry about pace. Fast and slow is relative to each person. Don’t compare yourself to your best friend, the person on the next treadmill over or the Instagrammer who has run 30+ marathons. Seriously, do your own thing and run based on your effort. Which leads me to my next tips…

Build your endurance slowly. Do not try to run faster with each run or faster each week. Competitor.com recommends 8 weeks of walk/run base building and strength training for those who are brand new to the sport.  For 8 weeks you should be running at a comfortable speed and just getting your body used to time on your feet. This helps your bones, muscles, tendons & ligaments develop the strength you need to continue a high impact sport.

Go gadget free. Ignorance is bliss! You have nothing to compare your times to right now, so enjoy it. Running can be extremely freeing, a way to unplug from the world, and a great way to enjoy some “me time”. When you go out for a run eyeball the time or keep a watch on you so you know how long you’re out for, but don’t sweat over the details! Fitness apps & sports watches give us a ton of information. A lot of which is not important when you’re building a running base.

Be your own cheerleader!  Use social media to get a few virtual high fives as you’re training for your race and when you complete your goals! It’s a fun way to receive support from others doing the same thing as you. Plus, you never know, you may make a few new friends.

Before you head out the door please follow these rules!

• Use your head and don’t run in places that are unsafe.
• Be careful when you run at night or in the early hours of the morning. Bring a phone, wear a road id, and always let someone know where you are running and approximately when you’re returning or run with a partner.
• You do not have the right of way when it comes to cars. Sure, you’re supposed to, but don’t ever assume. Ever.
• Wear bright colors, make sure drivers see you (i always give a wave to be sure they’re allowing me to go first)
• If you run out on roads with cars, don’t wear headphones and always run against traffic. If you are running rolling hills, you run with traffic.
• Give other runners, bikers, mom/dad’s walking babies a smile, nod or a wave when you pass them. It’s polite and we (the running community) like runners to be friendly!

And remember!! If you run, you are a RUNNER. Not a jogger, slogger, sorta, part-time not really runner. You’re a freaking runner. Now put on some neon and go running!

Last Week’s Workouts

Monday: 30min legs (lots of deadlifts/squats/lunges)

Tuesday: 4.3m hill repeats

Wednesday: Rest

Thursday: 6m + 30 min core

Friday: 1500m row, 75 overhead KB swings 30lbs, 50 Bosu pushups, 100 KB pass under lunges 30lbs, 40 hanging leg raises

Saturday: 2.5m easy 9:25/pace

Sunday: 8m easy 8:43/pace

Total Miles:  20.8

Share a piece of advice for someone just starting to run!