Top Five Tips and Tricks for Beginner Runners

You’re here - welcome! If you’ve decided to join the millions of folks who consider running as their primary sport, then you’re in for an amazing ride. Running is full of moments that will be humbling and help you grow, a supportive community of fellow runners, physical and mental fitness gains, cutting edge sports nutrition and really cool gear! But like starting any new endeavor, those first few months as a new runner can be tough - that’s why we’ve asked our coaches, sales team and community members for their top tips and tricks for beginner runners to help you ease into the sport. Let’s see what they had to say!

Your Running Journey Should Start Slow

Everybody should be able to just toss on some shoes and start running, right? Nope! Many people feel discouraged when they can’t run 5km (or even for 5 minutes) on their first run, but it’s important to understand that this is normal. Running is a high impact sport, and taxes the cardiovascular and muscular systems in unique ways. Starting out slow, such as using a walk/run strategy, is the best way to build a strong foundation for your running career.

Get Assessed for a Good Pair of Running Shoes

You wouldn’t decide to take up carpentry and try to saw wood with a butterknife - so don’t take up running and try to run with poor footwear! Running shoes are created differently from everyday walking shoes, and wearing the right shoe will help set you up for success. Book an appointment with a professional to have your stride, foot shape and gait assessed, and then invest in a quality pair of running shoes that are recommended specifically for you. You can schedule a virtual running shoe assessment with one of our highly-trained team members here!

Be Social

We’ve seen hundreds of runners experience a boost in performance and find lifelong friends when they join a running community. Running with others provides encouragement, distraction (those last few kilometres can feel tough when you’re solo!) and new information. If you consider yourself to be more of a lone wolf, following running accounts on Instagram or joining the popular running app Strava can still provide many of the same social benefits. You can learn more about the BlackToe Run Club and our free drop-in runs here.

Switch Things Up

Running in all sorts of different ways will help you become a strong and confident athlete, and keep your runs from getting “boring.” Try sprinting up a hill and slowly jogging back down a few times, alternate between a few minutes of running hard and a few minutes of running easy, or go on long runs with plenty of stops for water. Diversifying your runs will engage different muscles and cardiovascular systems, improve your fitness and help prevent injury.

Get Comfortable With Being Uncomfortable

Running is hard work. It’s normal (and good!) to feel your heart racing, your breath heavy and to have sore muscles after a tough run. Your body is adapting to something new and strenuous, and even the most seasoned athletes experience the aches and pains of running. It’s important to always listen to your body (everyone has bad days), but getting comfortable with those feelings of discomfort will ultimately make you feel more physically and mentally accomplished - we promise!

Running has become the most popular sport in the world, and more people join the club every year. Whatever your running goals are, starting off your journey on the right foot will truly help set you up for success. The BlackToe Running team is here to offer advice and guidance every step of the way, so don’t hesitate to reach out with your questions!

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