I’d like to go over some specific tips for brand new runners. Try to read this to get started with your first run.

1. Getting The Right Shoes

First, you want to go to a specialist running store. For instance, you can go to Runner’s Need or even Sweatshop. That way, you can go to a place that has specialists who can give you tailored advice to recommend the right trainers for your specific running style. From there, you will want to try them on and run on the store treadmill. You can even ask to run outside. Regardless, you want to ensure they feel good before purchasing them. Another great idea is to purchase adjustable shoe insoles to ensure a custom fit to your foot shape.

You want your shoes to feel comfortable from the very beginning. Try not to fall for the common mistake of choosing shoes that will stretch out over time. You should be able to wiggle your toes. Otherwise, you will end up regretting your decision as your feet will swell up as you run. If your shoes are too tight during your runs, you will quickly find yourself developing blisters and you could even cause yourself to get ingrown toenails.

2. Get a Sports Bra

If you are a woman, you will want to ensure that you get yourself a sports bra for your running activities. You want to get a high-quality and high-impact level sports bra. After all, your breasts will be bouncing while running. Therefore, you want to ensure you are giving your breasts the support they need otherwise you could end up stretching the ligaments in your chest. Without a good sports bra, you could find yourself dealing with premature sagging of your breasts.

If you don’t know your size, try to get fitted by a professional. You want to speak with experts and they should be able to advise you on what size to get. Keep in mind, your bra size is likely to change if you are getting into running. After all, you are bound to lose weight and you may have your bust shrinking as a result. Because of this, you want to stay updated on your size to ensure you are always using a bra that fits.

3. Ensure You Are Visible

You want to ensure you are maximizing your visibility both in the daytime and at night. The best way to do this is by wearing high visibility clothing or a reflective piece of clothing. By doing this, you will be able to ensure cyclists and pedestrians can see you at all times throughout the day or night.

If you happen to get cold when you are running in the winter months, you could always go out with layers on. That way, you will be able to wrap your reflective layer around your waist if you get too hot during a run.

4. Warm Up Before Running

When you are looking to start running, you want to ensure you are warming up properly beforehand. Begin your session with a 5-minute brisk walk. This way, you will be able to get your muscles warmed up. You can then build yourself up into a gentle jog.

By getting warmed up, you will be able to raise your heart rate at a gradual pace and it will help your body get prepared for the run by releasing synovial fluid which can lubricate your joints and prepare them for your run.

Likewise, you want to ensure to give yourself plenty of time to properly cool down. You want to gradually reduce your pace after running to a steady jog or brisk walk. That way, you can gradually reduce your heart rate at a good pace.

5. Don’t Strap Yourself For Cash

You want to always be sure you are carrying some cash on your person at all times. Also, you should have your identification and a phone with you during your runs. If you happen to injure yourself during a run and you need a lift, you will want to have your phone and cash on hand that you can use to call for help and pay for a taxi.

6. Get Someone To Run With You

You want to try to get someone else that will run with you. Not only is it much safer to do, but you will be able to keep yourself highly motivated by doing so. However, if you are going to be running with someone else, you want them to run at a similar pace. While running with someone too fast may cause you to lose confidence, you don’t want someone who is going to slow you down either.

7. Don’t Skimp On Stretching

You want to ensure you are stretching after each run. This will give you the ability to reduce the chances of suffering post-run soreness and it can help to ensure your muscles don’t get too tight.

8. Avoid Running Too Much

If you are just getting started, you may be tempted to continue running every single day. This would be something you want to avoid doing. Your muscles and ligaments need rest. Try to give yourself a break every other day to ensure you aren’t overworking your body and putting yourself at risk for injury.

You may even want to incorporate some low-impact exercise into your routine to keep yourself in shape and giving your joints a break during your off-days.