Secret tips from a serial runner

Here’s something no one else will tell you. The athletics track is perfect for beginners to start running. 

A few months after giving birth to my son, I attempted my first run back at the track near our house. Tracks are often associated with competitions, not a place for post-partum mothers trying to string together one to two minutes of jogging. But here’s the thing: At 400 meters long, the track allows you to break up a run into manageable pieces of walking and running to help you build endurance, speed, and confidence. 

Another perk? You also don’t have to bother figuring out a route or dealing with traffic. Start small: Run 100 meters, then 200. Walk to catch your breath and then do it again.

Get some great shoes

Kit is important in running: For a start, there are no lockers like you’ll find at the gym, so you’ll need to carry absolutely everything you need with you. Pockets in your kit or a waistbelt are essential for storing your phone, keys, bank card, and headphones. A high-support bra with in-built pockets is the golden ticket. A good playlist is also essential. 

Starting from the ground up, think about your shoes. It’s totally fine to start running in sneakers you have from the gym, but it’s best to get some proper running shoes to prevent injury. If you live near a local running store, go and get fitted for a pair: They’ll match your shoes to your gait. Typically, runners go up a whole size from their street size: Blisters and bruised toenails are not an accessory we’d recommend. 

Do I need a fitness watch?

Possibly not if you’re a complete beginner, but they can be helpful to track a lot of things like calorie burn and mileage—running is known to be a very high energy sport, so even if weight loss is your goal, it’s important to ensure you’re eating enough to prevent REDS (Relative Energy Deficiency Syndrome), which can cause skipped periods (amenorrhea). 

Aligning your training with your menstrual cycle can also be beneficial; Garmin has built-in cycle tracking. Many women runners will feel their best during the follicular phase (days five to 14), when energy-boosting estrogen is highest.

A watch can also give social connection. Some runners connect their watches to Strava to log their training, and follow friends for kudos and accountability. Coaching apps like Runna can integrate with your watch as well, making it easier to manage a training plan.

Get moving 

Commit this rule to memory: Never run without warming up. Build good habits from the off. Spend five to 10 minutes dynamically warming up with high-knees, butt kicks, lunges, skips, and leg swings—YouTube is a good resource. “It helped me understand how to use my arms, shoulders, and legs more efficiently,” says Patricia Marte, a distance runner and coach with Track for the People in New York. 

Some cues can help you maintain better form as you move. “Light and loose,” says Siné. “New runners tend to be very tense when they start running, often (literally) pounding the pavement and tightening their upper body.” Instead, think: relaxed shoulders, unclenched fists, and a relaxed face. Be light in your stride, and practice landing with your feet under you instead of stretching ahead.

Marte suggests a few memorable tips:

 • Swing your arms from your chest to your hips.

 • Lean forward slightly from the ankles.

 • Keep your head and eyes straight ahead.

And when you’re tired? “Your form will fall apart,” she says. “Pay attention. That’s where the real learning is.” Every day is a school day. 

You’ll need to lift weights

Note to self: All roads lead to the gym. New runners often make the mistake of neglecting strength training, but it’s genuinely essential for preventing injury. Pilates and barre can also help support mobility.

Don’t overlook cardio machines, either: The elliptical, stairmaster, or rower can boost your aerobic base—and enable you to catch up on your shows. 

Join the club

Friendships forged in sport have a transformative power. Linda Pham, founder of Coffee Club, a running group in Southern California, suggests trying out a few different ones to see what “fits your vibe and your goals. Run clubs are not a one-size-fits-all,” she says. “Some are there to run 2-3 miles and socialize, some are made just for beginners and slower paces. You can also join multiple run clubs, since a lot of run clubs meet on different days.” 

Fueling your body

“I work with a lot of busy, active women, and especially parents, who are taking care of others and not always taking care of themselves,” says sports dietitian Claie Shorenstein, MS RD CSSD. “Inconsistent eating, inadequate eating, and especially eating too few carbs are all common mistakes that have real consequences when done chronically.”

Carbohydrates are essential because they are the body's preferred fuel source: Runners love bagels and bananas for a reason. Peanut butter adds the protein, making it a great, all-around breakfast. Hydration becomes imperative too, because you sweat more. Aim to consume half your body weight (in pounds) as ounces of water per day. 

"Always fuel before a training session to get the most out of your session and be sure to hit your daily fueling goals,” says Shorenstein. In other words: Never skip breakfast.

Identify your why

Getting clear on a goal before you start might sound counterintuitive, but on dark winter days when motivation is low, remembering why you started can be the thing that keeps you going. 

 “Every reason is valid; that intention is what is going to get you out the door,” says Mireille Siné, MPH, a certified run coach and founder of Coached By Mireille.

Naming your “why” will help you clarify your needs—and strategize your workouts. “Are you doing this because you are a busy parent who needs to carve out some quiet alone time?” asks Dr. Flippin. “Or are you someone who would benefit more from a social and accountability element with your running?” If the latter, join a run club. 

Ultimately, all you need to get out the door for a run is the will to get moving. And once you begin, well, you might just get hooked.