5 Things Not to Do as a Running Newbie {running for beginners}

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Hey guys, I have another fabulous guest blogger today that will talk about the subject of running for beginners. I’ve been trying to get into running for a while and I would go running for a while but then I’d quit and go a long time without running again. So running is definitely something I am not comfortable with yet but want to be! These are great tips for beginner runners – what NOT to do.

5 things not to do as a running newbie

Hello, I’m Lauren and I blog over at Breathe Deeply and Smile about balancing running, food, healthy living, and life, all while trying to stay stress-free! I started running about 2 ½ years ago as a way to get in shape and lose a little weight. I ran my first 5K 2 years ago and have had the running bug ever since. I’m training for my first full marathon which is in a couple of weeks and thought I’d share with you some of the tips I learned when I first started running that make all the difference!

Running for beginners – 5 things NOT to do!

1. Do not run in the wrong shoes for you. 

Having shoes that fit well, feel good, and fit your foot type is the most important thing you can make sure of when starting a new running routine.  The first pair of sneakers I had were just some random running shoes that I wore down and probably kept for way too long. When I started racing, I went to my local running store and had my running stride analyzed. They let me try on lots of shoes and see what felt right. I love pretty and bright shoes, but at the end of the day they have to feel good first, and look awesome second.  Flashy shoes do help boost morale!

2. Do not only run. 

As a new runner, if you go from running 0 miles a week to running 25 miles or more a week, you increase your chances of getting hurt.  Besides working up to running, adding cross-training into your weekly workouts is really important. Finding another activity that works some different muscles and incorporates some strength training is really important for runners. Whether it’s zumba, yoga, bootcamp, crossfit, swimming, or biking, have a few days of moving where you aren’t running! It’s good to mix things up in your workouts.

3. Do not forget to stretch. 

Stretching is so important for runners! Stretching is one of the biggest things you can do to help prevent injury, especially if you are building miles as a new runner. Stretching before a run warms the muscles up and can help loosen your legs up. Stretching after a run has been found to be more important to start the recovery process and stretch those leg muscles while they are still warm. Post-run stretching helps pull and lengthen muscles that have become tight from the repetitive movement of running.  Some of my favorite stretches are leg swings, hamstring stretches, butt kicks, and calf stretches (google some stretches, if you are unsure!).

4.  Do not forget to fuel properly. 

Think of pre- and post-workout food as fuel for your runs. Pre-runI like to eat something small if it’s in the morning (with plenty of time to digest!) that includes some carbohydrates and protein such as half of a packaged bar before a shorter run or banana and toast with some nut butter before a longer run.
If you can’t stomach food before a morning run, try  a sports drink or electrolyte-containing drink for some quick carbohydrates for energy.  The most important thing to remember for running fuel is to eat something that has carbohydrates and some protein in it.  After a workout, it is important to eat something within 30 minutes as your body starts to recover.  Also don’t be overwhelmed by runners nutrition products like gels and chews if you are training for a longer race. Try different fuel and meals out before training races and find what works for you!

Post-run protein waffles with banana slices!
Post-run protein waffles with banana slices!

5. Do not focus on the numbers or other runners-run for you!

One of the most important things to remember as you start running is that you should do it for you. Run because it makes you happy, relieves stress, and gets your body moving.  Don’t get caught up in what your watch or app says, your pace, how many miles you ran, or what place in you came in a race. Running isn’t worth it if it stops being fun!


Find me over at Breathe Deeply and Smile and all over the interwebs below:

Twitter: @BreatheBlog
Facebook: https://www.facebook.com/breathedeeplyandsmile
Instagram: @LSerks1

These are fantastic tips!

  • What are some of YOUR tips for running for beginners?
  • What do you recommend for newbies NOT to do?

Let us know in the comments!

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Last Updated on March 27, 2019

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  1. Pingback: Fascinating Friday Links #7 | Daily Moves and Grooves

  2. Awesome awesome tips!! For new AND old runners. 😛

  3. Great tips for runners. I’ve always wanted to fall in love with running, but I’ve never been quite able to get there. I always enjoy it more when I don’t have a set distance that I feel like I have to do.

  4. Love this! Wish someone had drilled tip #2 into my head before I started running. I overdid it once I started and ended up with runner’s knee four years later 🙁 I have definitely learned the importance of cross-training! Also, I’ve found that getting well-hydrated before runs definitely helps increase my performance 🙂

  5. Great information. I would also add to have a goal in sight but not increase your miles too quickly. Thanks for getting it all in one place!

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