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in Runners' Roundup, Running, Running Tips · May 17, 2023

How to Help a New Runner to Stick With It

Do you know anyone who is a new runner? As the weather gets warmer, more and more new runners can be seen outside at all hours of the day. Some may have been inside on the treadmill all winter, others haven’t run since last fall. Then there are some that have decided to take up the sport for the first time. As a running community I think it is our job to help new runners and support them in finding ways to overcome obstacles.

Outside of my blogging/coaching life I’ve come across many people who try to take up running but just can’t stick with it.  I think there is a fine line between providing support and guidance, and being a “know it all” (or at least seeming that way). I think if we are too pushy, it can be intimidating, so it’s important to understand where a new runner is and what they need at the time. 

Do you remember what it was like to be a new runner? Here's how to help out someone else who is trying to get into the sport!

How to Help a New Runner to Stick With It

Remember what it was like when you were a new runner

We all had to start somewhere! Most of us will remember feeling insecure, unsure of ourselves, and maybe even embarrassed. I also remember feeling really lost and frustrated at times. Show a little empathy by letting a new runner know that it’s totally normal to feel that way and give an example of how it was tough for you in the beginning too!

You may also like: How to Get Back Into Running

Remind them of the basics

Some new runners may not know to get fitted for running shoes, or to ease into it slowly, or some basic injury prevention strategies. Try not to overwhelm them, but remember that these little things could make all the difference!

teach a new runner how to do core work

Be sure to share some of these running tips for beginners!

Help a new runner to problem-solve

Many runners who are starting out struggle with finding  the time to fit it in their run. Rather than allowing that to prevent them from running, try to help them find a time that they will be able to fit it in. Remind them that even if they miss a few days, it’s better to just pick up where they left off rather than give up altogether! Many runners train well off just 3 days a week of running. 

Point them in the direction of credible resources

This could be a reputable running coach, a local running store, running group, blogs, or other websites. It can be really overwhelming to google something about running if you don’t know where to look for answers!

Help to keep a new runner motivated

By checking in on another runner you may help them to feel like someone is paying attention and noticing the hard work they are putting into their running. Encourage them to sign up for a race, or to try something new. Point out any successes they have had in their running since starting out!

You may also like: Start Running With These 7 Running Tips to Simplify Your Running Schedule

Offer to help with their training

Maybe you could go for a run with them once a week or sign up for the same race. Even before I was a certified coach I made training plans for friends and family who wanted to run a race. I’m sure most seasoned runners could come up with a basic training plan- if not, you could always send them a link to a free online plan. Even just checking in every few weeks to see how their running is progressing can go a long way.

What do you think was the hardest part about being a new runner?
Did you have someone to help you out when you started running?
What else would you add to this?

You may also like:
How To Choose The Perfect Beginner Marathon Training Plan
10 Important Race Day Tips for New Runners 7 Things You Need To Know Before Running Your First Half-Marathon

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Previous Post: « How To Choose The Perfect Beginner Marathon Training Plan
Next Post: How Many Weeks Does It Take to Train For a Marathon? »

Reader Interactions

Comments

  1. Susie @ SuzLyfe says

    March 30, 2016 at 6:50 am

    Empathy is huge. We all had to start somewhere! Thanks in advance for linking up!

    • [email protected] says

      March 30, 2016 at 7:49 pm

      Exactly! It’s important for new runners to remember that everyone was a beginner once!

  2. Sam @ See Sam Run says

    March 30, 2016 at 7:37 am

    I totally agree with all of it. I think a big part is being there with them. One of the best things as a new runner was knowing I would run with two friends once each week. It kept me trucking along when I ran alone. I ran along with a friend last summer as she started running. I think it was helpful for her and it felt good to help her on her journey!

    • [email protected] says

      March 30, 2016 at 7:50 pm

      That’s awesome! I’m sure your friend really appreciated that, just like you did when you first started!

  3. Ryoma Sakamoto.Japan says

    March 30, 2016 at 8:10 am

    good evening! !
    Japan time is 9 pm.
    Japan will be the SAKURA archipelago of this time.
    SAKURA of Fukuoka City, is now in full bloom in the most today.
    Ryoma 🙂

  4. [email protected] says

    March 30, 2016 at 8:18 am

    All great tips! I remember when I first started running I joined a running group and they kept me motivated to get out there. It was great way to hold myself accountable.

    • [email protected] says

      March 30, 2016 at 7:50 pm

      Running groups are great for that!

  5. Kristina says

    March 30, 2016 at 8:21 am

    I think having a training plan was the most useful tool I had when I started running. I used Couch to 5K and knowing exactly what I needed to do each day/week kept me accountable and on track. If I had just tried to “go running” each day and left the details up to me I’m sure I would have ended up skipping a bunch of days and then just giving up on it.

    Even today a training plan is probably my most useful tool! What can I say, I love structure! But I think most people in the running community do! 🙂

    • [email protected] says

      March 30, 2016 at 7:50 pm

      So true! I definitely agree that having a plan makes people more likely to stick with something.

  6. Laura @ This Runner's Recipes says

    March 30, 2016 at 8:36 am

    Great tips—I think experienced runners can forget what it’s like starting off. I think with new runners also it’s helpful to get them to focus on their own accomplishments rather than comparing to someone else—which actually applies to any level of runner! When I started running I did 3 miles 3 times a week on the treadmill. I’ve always liked routine!

    • [email protected] says

      March 30, 2016 at 7:51 pm

      Thats a really good point! It’s easy for any of us to fall into the comparison trap, but its especially important for new runners to recognized what they have achieved!

  7. meredith @ cookie chrunicles says

    March 30, 2016 at 9:23 am

    such a great topic! I have been trying to encourage my son to get into running more, reminding him we all start somewhere with it, especially me who was really the last person anyone thought would become a runner.

    • [email protected] says

      March 30, 2016 at 7:52 pm

      That would be so great if your son got into running! I know I had no interest in it at his age though:)

  8. Suzy says

    March 30, 2016 at 9:47 am

    Great list! I think the two most common things that come up with new runners are injuries and nutrition. They are usually all gung-ho and end up doing too much too soon and get shin splints or knee pain, and if not, then they’re frustrated that they’ve put on a couple of pounds instead of losing it like they thought they would! Helping them push through those issues with big-picture perspective is helpful!

    • [email protected] says

      March 30, 2016 at 7:54 pm

      I definitely agree! For those of us who have been running awhile some of the basics are common sense, but definitely need to be explained to someone who is just starting out!

  9. Lesley says

    March 30, 2016 at 10:11 am

    I was lucky when I started because my parents and their friends were already running. I could pick their brains when I had questions. My parents always let me seek out advice instead of giving it when I hadn’t asked.

    • [email protected] says

      March 30, 2016 at 7:54 pm

      I think that’s so important. I guess it can be intimidating to have someone tell you what to do, especially when you are just getting into it.

  10. Alyssa @ renaissancerunnergirl says

    March 30, 2016 at 11:30 am

    I think pointing people to resources other than you is helpful, because I know I personally can sound like a broken record on some running related topics and it’s like parents and kids – hearing the same thing from someone else can be effective!

    • [email protected] says

      March 30, 2016 at 7:55 pm

      Exactly! Sometimes people need to hear things from someone/something else for it to really sink in.

  11. Sarah @ BucketListTummy says

    March 30, 2016 at 12:21 pm

    These are great pointers – we all do need to remember that we were a beginner runner at one point in time! I think the social aspect is so key for beginner runners – they need the motivation and don’t want to feel like they are all alone in it!

    • [email protected] says

      March 30, 2016 at 7:56 pm

      I think many non-runners or those who are just starting out really think running is a solo sport, so we need to show them that it doesn’t have to be! (But it can be if that’s what you want!)

  12. Rachael @ Catch Me if You Can says

    March 30, 2016 at 12:34 pm

    great list! the running shoe fitting is the biggest one for me, that little change alone helped my running so much. i tried to get my husband into running with me but he just doesnt love it so i dont push him on it anymore

    • [email protected] says

      March 30, 2016 at 7:58 pm

      I tried a few times to get my husband to run when we first starting dating in 2005. He told me I would “never” get him to run. Well, a few years later he took it up on his own and now he runs marathons! He said he realized it was a cheap way to get in shape that didnt require going to the gym, and when he saw me doing it every day eventually one day he was like “I think I’m gonna come with you”. I was shocked, but he really just had to decide for himself that he wanted to try it!

  13. Pam says

    March 30, 2016 at 1:56 pm

    I think encouragement is the most important thing to offer to a new runner. I also love the idea of getting properly fitted for shoes. I actually wore the wrong shoe for almost a year….oops.

    • [email protected] says

      March 30, 2016 at 8:00 pm

      So many of us are guilty of that! Whenever a new runner complains of an ache or pain the first thing I suggest is getting fitted for shoes!

  14. Rachel says

    March 31, 2016 at 2:00 pm

    Thanks for linking up. I love new runners because it’s SO FUN to show them how awesome running can be! As long as they make it a ritual it will be come a habit. 🙂

    • [email protected] says

      March 31, 2016 at 3:27 pm

      Yes! I think too many runners miss a few runs and then give up altogether. It’s so important to make running a habit as early as possible!

  15. Courtney @ Running For Cupcakes says

    March 31, 2016 at 2:02 pm

    I still remember when I started! I couldn’t even run a whole mile without stopping. That was definitely the hardest part for me because I wanted to run far, I just didn’t have the ability to do that yet! Encouraging them to stick with it is probably the most important part.

    • [email protected] says

      March 31, 2016 at 3:28 pm

      Definitely- it can feel like it’s never gonna get easier. I have even felt that way coming back from injury! But I stick with it because I know it will get easier. New runners may not know that yet, so its important we give them support so they don’t give up!

  16. Emma @myfullfatlife says

    March 31, 2016 at 8:35 pm

    Hi Lisa,
    I enjoyed this post. Thanks for sharing!
    The hardest part of being a new runner is learning to keep going and build up your cardio endurance. I used to feel really lame if I took breaks while getting in shape.

    • [email protected] says

      April 1, 2016 at 5:00 am

      I definitely know what you mean! I think when we are starting out, or coming back from a break, it can feel defeating to take breaks. It’s always helpful to have someone remind you that just being out there regularly will help you to build endurance!

  17. Catrina says

    May 17, 2023 at 1:45 am

    Great tips, Lisa!
    I like to get new runners to sign up for races and to get a running watch. It helps to measure their progress.
    I have a group of friends who I’m encouraging to run. It’s nice to see them motivating each other for their runs!

  18. Darlene S Cardillo says

    May 17, 2023 at 8:26 am

    I’m part of a mentoring group and these tips are spot on.

    It’s important to sign up for a race… that ill get a runner in the spirit.

    These tips are even important for seasoned runners who have taken a break from running for whatever reason – COVID, illness, injury, just a slump…

  19. Deborah Brooks says

    May 17, 2023 at 8:50 am

    I am currently helping my husband train for a 5K on Father’s Day. We are having fun doing some runs together

  20. Jenn says

    May 18, 2023 at 9:56 am

    In my experience, the best way is to just be there for them. Invite them out for runs. Invite them to races. Just keep showing up again and again. It won’t always work, but it definitely seems to help.

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This morning’s run was an adventure with bugs ev This morning’s run was an adventure with bugs everywhere, lots of mud from all the rain we’ve had, overgrown trees blocking the sidewalks, and 93% humidity. Better than wind and ice I guess! Did you deal with anything annoying on your run today?

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Fall is pretty good too but there’s nothing like Fall is pretty good too but there’s nothing like seeing the sunrise on a morning run! As an early morning riser I would be fine with a 4am sunrise but I know that’s not for everyone so I will just enjoy the 2 months of the year when the sun is up (almost) as early as me. #morningrunner #sunriserun
Let them be your reason, not your excuse. I coul Let them be your reason, not your excuse. 

I could sit here and tell you how hard it is to train with 2 young kids. How I rarely get a full night’s sleep anymore. How they got me sick the week before my race. How my SI joint just isn’t the same since my pregnancies. But that wouldn’t be fair, because I need to listen to my own advice that I give them about how to keep working hard and that there will always be obstacles to overcome.

After my race on Sunday I was thinking about how my Kindergartner has been working for a special award all year long. Many times he has told me he just wants to give up, because he works so hard for months at a time and still hasn’t earned it. I keep telling him that if he keeps working hard he will earn it, but what’s most important is that he gives his best each and every day. All those good days add up and even if he doesn’t earn the award, it will mean he had a great year.

Don’t I need to take my own advice and remember that all the good training days add up, even if I don’t get the outcome I want on race day? Before my race he kept telling me to do my best, and that he would give me a prize (artwork) even if I don’t win. So maybe all the lessons I am teaching him are starting to pay off? #motherrunner #halfmarathon  #frederickrunfest
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