Running advice for the beginner

I've been running competitively for 8 years, so I've learned a thing or too when it comes to the sport. Even though running is one of the most basic sports, there are many nuisances involved in training and racing. Of course you need a lot of training before you're ready to race and it can feel like an uphill battle to start training. Starting is the first step and usually the hardest, and each run needs a start, but of course the journey of running needs any even bigger start. There's plenty of advice out there for starting to run, but these are the thing I think are most important.

Get a good pair of shoes

Running puts a lot of stress on your legs, and good support is the key to staying away from injuries. They don't need to be something outrageously expensive, but they should make you feel supported and be built for running. Running in boots won't do, so do some research on what will work for you. That's basically the only gear you need, and you're ready to go.

It's going to hurt, start slow

Running is hard, but is also easy to get too excited and start too hard. Don't be surprised if it hurts to get out of bed the next day and your joints ache and muscles are stiff. Make sure that you start with a small number of miles and very gradually increase. The starting point is different for every person regarding age and current fitness level. Don't feel that you need to be running a certain speed either, start with a pace that feels easy and sustainable for you.

Be sure you're eating good and enough food

Proper nutrition is important for sustaining your energy and strength, so you need to be sure to take in proper foods. Good complex carbs like rice and whole grains, protein from chicken or beans, micro-nutrients from green veggies like broccoli and spinach to be sure you don't develop a deficiency. Also don't over restrict yourself, you need to be sure that you have enough calories. As you being training your muscles will need fuel to rebuild and grow, without enough, you will feel more fatigued than you should.

Don't feel self conscious

Starting something new is always scary, but the running community can feel even more harsh. The more vocal runners are experienced, dedicated, equipped with nice gear and they can seem intimating. As a more competitive runner myself, I applaud you for starting this journey. I've done this since I was 13, so I don't even remember how much it hurt to begin running and I was doing it with friends on a team. It's admirable to begin running, it's not an easy task. You don't need fancy clothes or expensive watches, however you start is impressive. You should feel proud for starting to run, and anyone who is looking down on you for where you are right now probably doesn't have as much courage and drive as you.

Remember, consistency is key. The more you run, the easier it will get. Take your time building up, but give yourself some grace as you start up. It will be hard, but you can do it. I've always been told that running is 70% mental, so your mind is your biggest block. Create a time everyday for running, whether that is waking up 30 minutes early or doing it right after work, giving a scheduled time for your running will make it easier to get out and do it every day. The hardest part about running is starting, don't tell yourself you'll do it tomorrow, start right now!