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.
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!
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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!
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!
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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?
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Empathy is huge. We all had to start somewhere! Thanks in advance for linking up!
Exactly! It’s important for new runners to remember that everyone was a beginner once!
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!
That’s awesome! I’m sure your friend really appreciated that, just like you did when you first started!
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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.
Running groups are great for that!
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! 🙂
So true! I definitely agree that having a plan makes people more likely to stick with something.
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!
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!
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.
That would be so great if your son got into running! I know I had no interest in it at his age though:)
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!
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!
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.
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.
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!
Exactly! Sometimes people need to hear things from someone/something else for it to really sink in.
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!
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!)
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
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!
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.
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!
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. 🙂
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!
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.
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!
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.
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!
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!
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…
I am currently helping my husband train for a 5K on Father’s Day. We are having fun doing some runs together
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.