5 Must-Have Running Tips for Beginners

Want to get moving but don't know where to start? Meet Molly Sheridan. Mom, author, ultrarunner, and Touchstone Essentials ambassador. Molly is dedicated to helping others get moving towards health and confidence. In fact, Molly went from jogging around the block to running 100+ mile ultramarathons. How did she do it?

Now, you may be thinking, "I hate running!" or "I'm too old to start a new routine!" and Molly would like you to know, that's exactly what she said before she started her running journey! However, after putting herself out there and committing to the challenge, running has become a way for her to connect with herself and prioritize wellness.

Learn from Molly about how you can walk or run your way to a healthier and happier you. All you need to do is get started!

Starting Your Running Journey

I will never forget when I started running at 50 years old. I had no friends who ran. I was a busy full-time working mom with 3 kids and I was starting at zero! I felt tired and lethargic and I really wanted to try something that would increase my fitness and health.

I didn't know it at the time, but this journey would change my life. I just wished I could have avoided some of the pitfalls of not knowing how to begin. Hopefully my list will give you a boost to jumpstart your journey into cultivating a running practice.

The following are my 5 top running tips to either get you started running or, if you haven't run for a while, these tips will help get you back out there to start moving!

1. Get Professionally Fitted Running Shoes

There are a lot of choices for running shoes out there. When I picked my first running shoes I went for color. Ha! Unfortunately, that isn't the best way to start.

Everyone has different feet. Some people have very high arches, others are flat footed. There are people that have very narrow or very wide feet. Your local running store has trained people that can fit your foot into the perfect shoe. Your essential equipment and best investment are shoes that fit your feet!

2. Pick a Goal (and write down your progress!)

Maybe you have decided to train for a 5K, 10K, half marathon or more. Maybe your doctor has suggested that you become more active. Maybe you just want to become more fit. Maybe you need relief from a stressful job. Whatever the reason, write down that goal so you have something to shoot for that means something to you. This reason will be your "why" on the days it may feel tough to keep it up.

I suggest buying a journal or an app that tracks your progress. Confidence is built and changes are made when you see the positive effects. I personally like a journal that I write in every day. I like to honestly express how I feel. I write everything! Example, "I had to force myself outside today but I finished and felt amazing! Victory! Whoo hoo!"

Writing out your feelings about your runs and tracking the miles helps when you look back and actually see all the progress and hard work. It is building your mental strength. You can do this!!

3. Use the Walk/Run Method

Start slow and easy. Run for one minute and walk for 5 minutes. Use any combination of running or walking that works for your body and feels natural. Use this special time as your meditation time, your stress relief, your personal quiet time. After you finish your run, record your time and how you felt. Slowly build on the time you are out there.

My biggest mistake was thinking that I had to get out there and run hard. No, you don't! Your body isn't ready for that and that's how injury happens (yep, I did that wrong as well). Your body needs to warm up and build gradually. This is supposed to be enjoyable-have fun with it!

4. Hydrate & Fuel Your Body!

Drink electrolyte-infused beverages before, during and after your run. Good nutrition, natural food, and electrolytes are a way to keep replenishing your body and repairing it as you build muscle and endurance.

About 30 minutes before running, I have a small bowl of oatmeal with half a banana. When I return I replace those carbohydrates I just lost with a protein shake using Organic Super Protein and Super Green Juice, and a healthy meal. If you feed and nurture your body, it will perform!

5. Run with a Friend or Join a Group

Having someone out there waiting for you in the early morning helps keep you motivated. Sharing your victories and encouraging each other increases your positive attitude and self-esteem.

My friend Kylie reached out to me to train and run a marathon together. At first I said no. I think back and I am glad Kylie was persistent, I said no because I was so busy. I didn't know how I could fit another thing into my life. It seemed like such a far off goal! But Kylie made running a marathon sound fun. I am forever grateful for her encouragement. Her call to me truly changed my life.

Bonus Tip: Have fun!

Running is a joy! It lifts the human spirit. It improves mental health. Pick a beautiful trail, grab a friend and enjoy the magical journey and adventure that is running!

Your Friend,

Molly Sheridan