06/09/2026
5 things I wish every new runner knew before they started.
1. Don’t hyper focus on your heart rate
When you’re just starting out your heart rate is going to be all over the place and that’s completely normal. Don’t let a number on your watch dictate your effort. Learn to run by feel first.
2. Go for time before you go for mileage
Run for 20 minutes. Not 2 miles. Time is a much more forgiving and manageable way to build your base when you’re new. Once running feels comfortable then start chasing distance.
3. Don’t under fuel
This is one of the biggest mistakes new runners make. Running burns more than you think and if you’re not eating enough your body will let you know. Fuel the work you’re putting in.
4. Your shoes and gear matter
You don’t need the most expensive kit but you do need shoes that actually support how you move. The wrong pair can create problems that follow you for months.
5. Stay in your own lane
Everyone’s journey looks different. The person next to you at run club has their own history, their own timeline, their own starting point. Run your race and nobody else’s.
