{"id":44215,"date":"2016-03-24T10:30:46","date_gmt":"2016-03-24T14:30:46","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=44215"},"modified":"2016-07-14T16:03:17","modified_gmt":"2016-07-14T20:03:17","slug":"pro-running-tips-for-beginners","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/pro-running-tips-for-beginners\/","title":{"rendered":"9 Things I Wish I Knew Before I Started Running"},"content":{"rendered":"
\"9
Photo: Pond5<\/a><\/figcaption><\/figure>\n

While all you technically <\/em>need to do is lace up your sneakers to get started with your running routine<\/a> (find out how to buy the perfect pair here<\/a>), turns out there\u2019s way more need-to-know info. And who better to turn to for tips than some of the most popular trainers, experts and runners who\u2019ve already charted the course? We had nine fleet-footed pros share the running tips\u00a0they wish they heard\u00a0before they spent years circling the track, padding along the trails<\/a> and grinding it out up steep hills. Forget about learning the hard way \u2014 you can steal their secrets right here, right now.<\/p>\n

RELATED: <\/strong>Hate Running? 25 Ways to Learn to Love It<\/a><\/p>\n

9 Beginner Running Tips Straight From the Pros<\/strong><\/h3>\n

1. Never apologize for your pace or speed. <\/strong>
\n\u201cEvery runner started with the first mile,\u201d says Robin Arzon, co-founder of fitness movement Undo-Ordinary<\/a>. And while she considers the running community to be one of the most encouraging groups in the fitness community, \u201cI wish I knew to never apologize for my pace, speed or newbie status when I began running with those more experienced,\u201d she says. Those who run with Arzon will echo the sentiment \u2014 running buddies are there because they want you to succeed. Join a club, sign up for a race or find a friend who will offer you the kind of pick-me-ups that can help you go the extra distance.<\/p>\n

2. Protect yourself \u2014 especially your skin.
\n<\/strong>\u201cI wish I knew the extreme significance of sun protection when I started out,\u201d says Deena Kastor, an Asics elite runner, Olympic marathoner and skin-cancer survivor. \u201cEven a simple accessory, like a running hat, could actually save your life,\u201d she says. And for all of the of hours Kastor, 42, spends outdoors training in her hometown of Mammoth Lakes, California, she\u2019s extremely diligent when it comes to sun protection. Kastor religiously applies her favorite sunscreen, Coola SPF 50 Unscented Spray<\/a>, before each run \u2014 even on cloudy days \u2014 and never sets out without her go-to Asics Kayano cap<\/a> because it has a broader rim than most other hats, providing even greater face coverage.<\/p>\n

3. Learn proper form before<\/em> taking on lots of miles.
\n<\/strong>\u201cI wish I had realized that running is the only sport where it\u2019s not common at all for the athlete to be taught how to safely and effectively do it beforehand,\u201d says Golden Harper, founder of Altra Running<\/a>. Harper believes it\u2019s essential to take an actual running class (check out these crazy treadmill options<\/a>) or work with a coach to learn how to protect your body before racking up the mileage. His strategy: Keep your cadence<\/a> (or step count) high regardless of speed (around 170 beats per minute). \u201cCount how many times your right foot hits the ground in 20 seconds \u2014 28 to 30 is ideal; think, quick, relaxed feet,\u201d Harper recommends.<\/p>\n

RELATED: <\/strong>How to Find the Perfect Running Shoes for You<\/a><\/p>\n

4. Sleeping more is the key to continuity \u2014 and improvement.
\n<\/strong>As a former competitive runner, Ironman, triathlete and professional road cyclist, Stacy Sims, Ph.D. and co-founder of OSMO Hydration<\/a>, knows a thing or two about what\u2019s needed to perform well on the road. \u201cPeople spend way too much time on screens,\u201d she says, and more importantly, not snoozing. \u201cWhen you don\u2019t get enough sleep, your hormonal levels spike, causing your body goes into overdrive trying to repair all the stresses of the day,\u201d Sims says. Try turning down the TV, computers and smartphones 90 minutes before bed to prepare for the hours of rest ahead (plus all of these amazing sleep-better tips<\/a>), she recommends.<\/p>\n

\"Running
Photo: Pond5<\/a><\/figcaption><\/figure>\n

5. Socks are just as important as sneakers are.
\n<\/strong>With more than 25 DVDs\u00a0under her belt, Tonique Method creator Sylwia Wisenberg actually considers running the bread and butter of her fitness regimen, logging miles five to six days a week. When it comes to lacing up, forget about the sneakers for a sec \u2014 Wisenberg is all about top-of-the-line socks. \u201cI always cared so much about the sneakers I wore and ignored the quality of my socks,\u201d she says. But great socks are critical to performance and comfort. \u201cDon\u2019t choose cute over quality when it comes to the basics of a running wardrobe. Ward off blisters with a pair made of breathable sweat-wicking fabric like 2XU\u2019s Performance Low Rise Socks<\/a>.<\/p>\n

6.\u00a0Sometimes it’s better to<\/strong>\u00a0go for time \u2014 not distance or pace.
\n<\/strong>Olympic track and field runner and New Zealand native John Henwood came to the States with a vision: to help treadmill runners stay the course \u2014 and not cut workouts short. The result? Opening TheRUN<\/a>, a boutique treadmill studio in NYC. When his clients aren\u2019t giving it their all inside the studio, he wishes they would know how much better it is to run for time, rather than distance and pace. \u201cIt\u2019s easier for beginners to mentally get through a run of a certain time in mind at a comfortable effort, rather than a certain amount of miles at a given pace.\u201d After a few weeks, start playing with various distances and paces, being careful never push things too far or too fast.<\/p>\n

RELATED: <\/strong>6 Core Exercises to Make You a Stronger, Faster Runner<\/a><\/p>\n

7. There will<\/em> be bad days.
\n<\/strong>Take it from Alexandra Champ, a running coach, the founder of Learn To Run<\/a> and a Lululemon ambassador, who thinks the hardest thing about running are the mental challenges you can face every time you get ready to run. \u201cSome days you just don\u2019t run well, don\u2019t feel up to it and you will probably never know why,\u201d she says. \u201cYou just have to go home, let it go and try it again tomorrow.\u201d Champ insists an array of things can contribute to an off day, including eating the wrong food, drinking too little water, not getting enough sleep or even leftover soreness (known as DOMS<\/a>) from a previous hard workout. Plus, taking a rest day lets you jump back<\/a> on the wagon with more energy in your reserves.<\/p>\n

8. Only do the workouts (and run the distances!) you enjoy.
\n<\/strong>\u201cWhen I started running I felt like going far was the impressive thing to do,\u201d says Jaclyn Emerick<\/a>, Fitness Director of SHAPE Magazine, who participated in many half- and full marathons. But she \u201chated training for long-distance races because it took over, and I didn\u2019t have time to do as much of the other things that I really liked,\u201d the strength training addict recalls. But it all clicked for her after enduring \u2014 and loving \u2014 the sprints portion of her CrossFit<\/a> workouts. \u201cI\u2019m a speed and power person,\u201d she says. So Emerick started running shorter races, shaved minutes off her race times, and took podium finishes. (Cross-training<\/a> FTW, anyone?) Remember: Stick to runs you love and experiment with the activities that make you (and your body) feel good.<\/p>\n

RELATED:<\/strong> Get\u00a0New, No-Equipment Workouts, 7 Days a Week<\/a><\/p>\n

9. Always, always, always <\/em>load up on water.
\n<\/strong>While it may seem obvious to hydrate, it\u2019s easy to forget. \u201cIt\u2019s not that I couldn\u2019t drink water or I didn\u2019t like to, I honestly just couldn\u2019t remember to get in as many ounces as my body needed to be able to train efficiently,\u201d says Olivia Ward, Season 11 winner of the Biggest Loser<\/em> and current Soul Cycle instructor. Her forgetfulness even sidelined her with leg cramps. The fix: Programming daily phone reminders telling her when to drink up and log daily miles. You can also try an app like Waterlogged<\/a>, which will send you a reminder every hour \u2014 to the sound of bubbling water \u2014 in addition to showing you how much H20 you\u2019ve downed that day.<\/p>\n

Originally posted October 2015. Updated March 2016.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Yes, running is affordable and accessible \u2014 but it sure ain\u2019t easy. Steal the running tips experts wish they knew the first time they went out for a run.<\/p>\n","protected":false},"author":81,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[110,108,341,357,100],"class_list":["post-44215","post","type-post","status-publish","format-standard","hentry","category-cardio","category-exercise","category-fitness","tag-race","tag-running","tag-tax1living-well","tag-tax2running","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/81"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=44215"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44215\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=44215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=44215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=44215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}