There are oh so many reasons to lace up and try your foot at running: fresh air, taking charge of your health, meeting new people, tackling a bucket-list item—we could go on. And while the act of running is relatively simple, it can be intimidating to try it for the first time.
nike alpha huarache varsity 3 low mens metal cleats shoes white lt smoke grey white Midnight Runners, an international running group sponsored by Reebok, spoke with Runner’s World and shared his words of wisdom about starting out running, turning it into a consistent habit, and of course, where to begin with gear—like the new Reebok Floatride Energy 3.
“Like anything you do in life, if you feel like you’re making mistakes, there is probably someone out there who’s made a similar one,” says Bragger, who grew up running in the English countryside with his mom. In other words, we’re all beginners once.
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Acknowledge that running is difficult
“We need to be honest with everybody,” Bragger says. “Running, particularly when you start out, is hard. It has a unique way of making you feel pretty rough.”
That doesn’t mean you should hang up your shoes forever just because running doesn’t come easily to you the first, second, or third time around. Only by acknowledging the challenge can you set realistic expectations and begin to work to make running less hard.
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“It doesn’t matter how long you’ve been running,” Bragger says. “I have days when I will hate it a little bit, and that’s natural.”
But he keeps going, because it’s worth it. Why? We’ll discuss that more in a bit.
Choose the right gear
If you’re new to the sport, especially in the age of social media, it’s easy to think you have to buy a bunch of gear just because it looks really cool or everyone seems to be wearing it. But what some runner is wearing on Instagram might not be a good fit—quite literally—for you, unique runner.
Your best bet is to head to your local running store and work with an experienced staff member who can watch you run and match you with a shoe. But if that’s not an option right now, a good rule of thumb is to start simple, with a well-reviewed, durable, daily trainer. As you run more, you’ll become familiar with the shoes you respond to best.
adidas 3mc shoes black white red Reebok Floatride Energy 3 for its affordability, comfort, and simplicity. “It’s a good all-arounder and it’ll give you the support you need,” he says.
The more you run, the more you’ll learn about the different elements of running footwear—like weight, responsiveness, and cushioning—and what’s important to you.
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As for clothing, Bragger wants you to layer up. His rule of thumb is to “dress for the second K,” as he puts it, referring to kilometers.What that means is, you might feel like you want a jacket during the beginning of your run, but you will warm up quickly once you get moving, and might regret having overdressed.
Another way to remember this is to dress as if it were 10 degrees warmer than the actual temp. So, if it’s 35 degrees out (brr!), dress for 45 degrees. Basically, always remember: you will warm up.
“Start slow and get the basics right,” Bragger says. “Then take it from there.”
That’s good advice for gear and logging miles.
Find your support system
One way to make running feel easier—or at least less intimidating—is to find others who can support you. When you join a track club, team, run crew, or even just run with a couple of friends, you immediately have other like-minded individuals around you to help keep you going when the going gets tough.
“Pick your community, pick those people who will be able to support you,” Bragger says, noting that many newbies will find a home with Midnight Runners, but some might opt for a different type of group. “I guarantee you there will be a community of runners that suits you.”
Even if running with others isn’t an option right now, you can still lean on teammates for training resources, encouragement, and advice.
He warns you might get so swept up in the team spirit of a running group that “you might run a marathon before you can say ‘10K.’”
Focus on your own journey
Consequentially, it can be hard to avoid comparing yourself and your running journey to other people. “She started running when I did—why is she so much faster?”
But the fact is, everyone embarks on a unique running journey. Everyone has different reasons for why they run. Comparing yourself can lead to injury and heartbreak. And overdoing it, whether by trying to race before you’re ready or logging too many miles while trying to chase someone else, could lead to injury and burnout.
“Run your own race and your own training plan,” Bragger says. That means acknowledging that you have your own goals and you might take a different path to achieve them than Social Media Runner A. There’s nothing written anywhere that says you have to race—ever. If you do, Bragger says it should only be when you’re comfortable and ready.
“At the early stages, it’s nice to be able to fall in love with running and the new perspective [it can bring you],” Bragger says. “Your commitment to the sport should be beyond just training for a race,” he says.
Find your reason to stick with it
We’ve established that running can be hard for athletes of all abilities. But what makes those athletes stronger is they keep coming back to a sport they love.
In order to continue lacing up and pounding the pavement, Bragger says to find your “why.”
“Your why will probably change over the years,” he says. “When you’re starting out maybe you wanted to run a [5K] or you wanted to lose weight. There are a number of reasons why you’ll run, but they will change over time and you should remain open-minded.”
When you find a reason for facing a challenge like running, it will keep you honest, keep you working hard.
“That’s when you know you’re hooked. Running will become a part of who you are.”
Heather is the former food and nutrition editor for Runner's World, the author of The Runner's World Vegetarian Cookbook, and a seven-time marathoner with a best of 3:31—but she is most proud of her 1:32 half, 19:40 5K, and 5:33 mile.
