What To Know Before You Start Running

Before you lace up your running shoes and hit the pavement, there are several important things to consider to ensure a successful and enjoyable running experience.

Get the Right Gear

First things first, it’s essential to invest in the right gear. A good pair of running shoes is crucial to prevent injury and enhance performance. I recommend visiting a specialized running store where experts can analyze your gait and recommend the best shoes for you. Additionally, comfortable moisture-wicking clothing and a supportive sports bra (for women) are essential for a smooth run.

Start Slow and Listen to Your Body

Whether you’re a complete beginner or returning to running after a break, it’s important to start slow. I’ve learned the hard way that pushing myself too hard too soon only leads to burnout and potential injuries. Listen to your body and gradually increase your mileage and intensity to build strength and prevent overtraining.

Warm Up and Cool Down

Before each run, I make sure to spend a few minutes warming up with dynamic stretches to prepare my muscles for the workout. After my run, I always commit to a proper cool down with static stretches to aid in recovery and reduce muscle soreness.

Hydrate and Fuel Properly

Staying hydrated is vital for overall health and performance. I always carry a water bottle and take small sips throughout my run. It’s also important to fuel your body with the right nutrients. Eating a balanced meal with a mix of carbohydrates, protein, and healthy fats a few hours before a run can provide the necessary energy.

Find a Routine and Set Realistic Goals

Establishing a running routine that works for you is key to maintaining consistency. I usually plan my runs for specific days and times each week to form a habit. Setting realistic and achievable goals, whether it’s completing a certain distance or improving your pace, helps to keep motivation high and progress steady.

Stay Safe and Be Mindful

As a responsible runner, safety is always a priority. I make sure to run in well-lit areas, wear reflective gear if running in the dark, and carry identification. Being aware of my surroundings and practicing mindfulness while running not only keeps me safe but also allows me to fully enjoy the experience.


Before embarking on your running journey, remember that it’s okay to take it slow and make adjustments along the way. By investing in the right gear, listening to your body, and prioritizing safety and self-care, you’ll set yourself up for a successful and rewarding running experience. Happy running!