Starting a running journey doesn't have to be daunting, especially with the support of RunVermont. Whether you're gearing up for your first race or simply looking to embrace a new form of exercise, we're here to provide you with essential running tips for beginners. Discover how to get into running smoothly and enjoyably.

We talked to Moe Brown, RunVermont’s Director of Registration and a fitness trainer, on how to make your transition into the world of running smooth and enjoyable with practical guidelines to discover how to get into running effectively.

Q: What should I consider when setting goals as a new runner?

A: Your initial goals should be to just get started, focus on being consistent, and making continual improvements. Improvements will come in different forms, but as you run consistently you will experience advancements such as an increase in weekly mileage, seeing your pace improve, a reduction in perceived exertion (aka feeling stronger), and a reduced heart rate while running. These are just some examples, but it’s important to recognize and celebrate all improvements no matter how big or small they may be. This will let you see that your efforts are paying off and give you motivation to keep running and set new goals. In general, when establishing goals, they should be realistic yet challenging so that your sense of accomplishment is enhanced along with motivation. This is a core running tip for beginners to ensure long-term success.

Q: What gear do I need as a first-time runner?

A: Having the right gear is important no matter your experience level. For a more comfortable transition into regular running, you'll want to invest in a quality pair of running shoes that fit you comfortably and are suited for your foot type and gait. This can best be accomplished by visiting a specialty running store for your new gear, as they will have a variety of styles and brands—as well as knowledgeable staff—to help you get the right fit. Properly fitted shoes will help make your feet happy, and having happy feet will help make your running more enjoyable.

Additionally, the use of comfortable moisture-wicking clothing can make your running more enjoyable by keeping you cool and reducing skin irritation. Having a variety of clothing styles (short-sleeve shirt, long-sleeve shirt, windbreaker, etc.) is also ideal, as it will help ensure that you’re prepared for a variety of weather conditions.

Q: Should I follow a training plan as a beginner?

A: Structured training plans can significantly simplify your journey as a new runner. A mistake many runners make, especially new runners, is to try to progress in mileage too quickly. It’s important to give your body the chance to adapt to the demands of running so that you can reap all the benefits of your running. A structured training plan can provide a roadmap for your progression. RunVermont offers free beginner training programs designed for first-time participants preparing for events like 5Ks. These plans include a mix of walking and running, which can help build both endurance and confidence over time. Check them out here. For an efficient transition into regular running, following a plan is a key running tip for beginners.

Q: How important is joining a running community?

A: One of the best parts about running is the community you become a part of. Joining a local running club or group, like those organized by RunVermont, will help you stay motivated and accountable. Meeting other beginners can provide camaraderie and encouragement as you navigate your first race experience. Plus, the social aspect of running can make the journey more enjoyable and rewarding!  Utilizing this community support can be a fantastic running tip for beginners looking for motivation.

Q: What are the first steps to getting started with RunVermont?

A: Getting started as a first-time runner is an exciting adventure, and RunVermont is here to support you every step of the way. By setting realistic goals, investing in proper gear, following a training plan, and joining a community, you’ll build a strong foundation for a successful running experience. Remember, every seasoned runner started somewhere, just like you. So, lace up, hit the pavement, and don’t hesitate to reach out to the RunVermont family for guidance! Join us in one of our upcoming events and turn your running dreams into reality.