Welcome to the wonderful world of running! Whether you’re looking to improve your fitness, destress, or take on a new challenge, getting into running can be incredibly rewarding. However, starting can feel a bit overwhelming with so many things to consider. But don’t worry—we’ve got you covered! Here are 5 tips to help you get started, from choosing the right gear to making your runs more enjoyable.

1. Picking the right running shoes 

One of the most important investments you can make as a runner is a good pair of running shoes. Not all sneakers are created equal, and the wrong shoes can lead to discomfort, injury, or lack of motivation. When picking running shoes, consider your foot type, running style, and the terrain you plan to run on. I found a local running store and was able to get a gait analysis. It helps you find a pair that fits your needs perfectly. This was a GAME CHANGER for me when I started running more frequently and helped with a nagging injury I couldn’t seem to shake. Look for shoes with the right amount of cushioning and support, and be sure to replace them every 300-500 miles to keep your feet happy and injury-free.

2. Do you need a running belt or bag?

Carrying essentials while running—like your phone, keys, water, or gels—can be tricky without weighing yourself down. A running belt or small bag can be a game-changer, allowing you to carry everything you need without bouncing or discomfort. Many running belts are designed to fit snugly around your waist, with secure pockets for your belongings. If you're heading out for longer runs, a hydration pack or vest may be more suitable, ensuring you stay hydrated without the hassle of holding a water bottle. I love using my belt for short runs to keep things handy. On my longer run days, it’s great to have my chest hydration pack which conveniently stores a few snacks as well.

3. Playlist or podcast? How to stay entertained. 

Deciding whether to listen to music or a podcast while running can depend on your personal preference and the type of run you’re doing. For many, an upbeat playlist (like the HWPO RUN CLUB playlist) can be the ultimate motivator, helping you keep pace and stay energized. If you prefer something more relaxed or want to multitask, podcasts or audiobooks can keep your mind engaged, especially during longer, slower runs. Experiment with both and see what helps you get into your running flow. Just make sure to keep the volume low enough so you can stay aware of your surroundings, especially when running outdoors. Have you ever tried running without music or a podcast? It’s a crazy suggestion but every now and then, I leave the airpods at home and just listen to my feet hitting the pavement.

4. Outdoor vs. indoor running: Which is Right for You? 

Should you hit the treadmill or take your runs outside? Both options have their benefits. Running outdoors offers fresh air, scenic views, and a more varied terrain, which can be more challenging and rewarding. However, if the weather is bad or you prefer a controlled environment, the treadmill can be a convenient option. Some runners enjoy the mental and physical challenge of navigating hills, trails, or city streets, while others like the consistent pacing a treadmill offers. Try both and see what feels more enjoyable and sustainable for you. I always prefer running outdoors if the weather is nice, there is just something about feeling the ground beneath your feet and the fresh air on your face!

5. Dealing with chafing and discomfort. 

Chafing is one of those uncomfortable realities many new runners face, but it’s completely preventable. Areas like your thighs, underarms, and around your sports bra or waistband are prone to irritation from constant friction. Wearing moisture-wicking clothing and using anti-chafing products like body glide or petroleum jelly can help you avoid the dreaded rub. Pay attention to any discomfort during your runs and address it early by adjusting your gear or using protective layers to ensure your running experience is as smooth as possible.

Starting out as a runner doesn’t have to be daunting. With the right shoes, gear, entertainment, and approach, you’ll soon find your stride. I absolutely love the escape running provides. I get into a flow and think of only one foot in front of the other. I focus on my breathing, I take in the sights around me if I’m outdoors. It provides me a sense of NOW and presence. Keep experimenting with what works best for you, and remember to enjoy the journey—every step counts! Happy running!