One of the most common New Year’s Resolutions is to get in shape or start working out. Often times this goal may involve running. In 2021 as there is less access to gyms and fitness centers, I suspect more people who want to get in shape will turn to running to do so, which is awesome! I’m going to share some tips about how to start running in 2021.
Even though running is easily accessible and does not require alot of equipment, starting a running routine in 2021 can be tricky. Depending on if you are starting from scratch or retuning after a break, you may need some guidance as you start running. Some considerations are that you may not have access to a treadmill when the weather is bad, group runs may be cancelled, and you may have some difficulty getting fitted for shoes at a running store. Don’t let these things stop you from running! There are still ways to start running in 2021.
Come up with a plan
Think about what you will need to start running, when you will run, and where you will run. Use a planner, calendar or running journal to plan everything out. A good place to start is doing run/walk intervals every other day, or three times a week. Make sure you don’t do too much too soon!
Do your own research
You can research pretty much anything you need to know about running. Maybe you want to follow a couch to 5k program. Or you need to look up safe routes in your area. Take some time to gather the information you need to start running. These days there are plenty of websites and blogs with lots of information! Just make sure you are getting your information from a reputable source.
Find a good pair of shoes
Running shoes are probably the most important gear you need for running. Ideally, you could go to a local running store and get fitted for shoes. If that is not an option or you don’t feel safe doing that right now, you could try some different shoes from Running Warehouse where you can return or exchange your new or used shoes within 90 days of purchase. Some websites have an online shoe finder and some stores do virtual shoe fittings.
Get the right gear
Next up is making sure you have some good running gear. If it’s going to be cold where you live, you will need to make sure you have layers, plus gloves, a headband or hat, and maybe a neck gaiter (which can double as a face mask if you briefly pass someone on the run). To save some money and time, you can check Running Warehouse for some sales and Amazon usually has some inexpensive running clothes as well.
Don’t worry about getting tons of clothes all at once. Even if you just get one pair of tights and a jacket, you can adjust your layers by wearing different amounts of clothes underneath. Women will probably want to have at least 2 sports bras to start.
Find a virtual running community
Usually I would suggest finding a running group that you could start running with. Some places are still doing group runs with precautions, but maybe you don’t feel safe doing that. You can still get support from the running community virtually! There are so many runners on Instagram to connect with and learn from. This community has really kept me going over the past year.
You could even make a separate Instagram account just for running (if you already have a personal one). If you start following lots of runners, Instagram will start suggesting other runners for you to follow too. You can find me at @milebymile.
Set some goals
Many runners start out with a race like a 5k in mind to train for. As of right now (January 2021) there aren’t many live races happening this spring. However, there are plenty of virtual races to choose from! You could pick a race held by your local running store and sign up to support them (many small businesses are struggling right now) and then do the race on your own.
You could also set other goals like a weekly/monthly mileage goal, find a fitness challenge to do, or run your own timed trial. Here are some other ways to work towards goals without any races planned.
Consider an online coach
If you need more guidance about how to get started running this year, consider working with an online running coach. Most will offer a variety of services like a training plan or 1:1 coaching. Some will also provide supplemental workouts like strength training routine or injury prevention exercises. You will also want to find someone that is a good fit for you personally. Set up a time to have a call with any potential coaches to ask them some questions and get to know them better. You can learn more about my coaching services here.
Focus on injury prevention
As you start running, it’s so important to focus on injury prevention. This includes structuring your training correctly by not doing too much too soon and giving yourself adequate rest between workouts, as well as keeping your body strong, stabile, balanced, and mobile. Little things like core work and foam rolling can really help with this. I have an injury prevention guide that you can download for free when you sign up for my newsletter.
You may also like: How to Make Running a Habit
Good luck as you start running in 2021, and feel free to reach out with any questions or if you need support!
You may also like:
Helping a New Runner to Stick With It
15 Running Lessons I Wish I Learned Sooner
Why It’s Important To Have a Virtual Running Community
What other tips do you have for someone who wants to start running in 2021?
What are some challenges about being a runner right now?
How have you had to adjust your running routine this past year?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
A very timely post, Lisa!
I see so many people on Twitter setting up new accounts to motivate themselves to start running in 2021. It’s great to see the enthusiasm. Still, many things can go wrong – like overdoing it and then getting injured. Your guide has all the tips these new runners need.
Make sure you publish this one widely on social media!
So true! It’s really great that so many people are motivated right now, I just hope they can start running in a safe and sustainable way!
Brilliant post Lisa! I’d love to share this on my Facebook Page next week Monday for #mondaymotivation if I may? It’s exactly what I think a lot of people would be looking for.
Of course! Thanks so much for sharing!
These are great practical tips, Lisa! I wish I would have had access to a network of runners when I started my journey in the running shoes. I pretty much just winged it for the first few years. One thing I did right, though, was that I started out slow…running only three days/week and never more than three miles at a time.
I totally agree that it would have been helpful to have support as I was getting started. I remember reading a few articles in Runners World and that was about it!
Perfect timing, Lisa! I would add that newbies should not let their ego get in the way of their goals. Yesterday, the nurse I work with said she was starting to work out. She found some YouTube classes she liked and asked me if I heard of them. I hadn’t; I suggested Marcia’s classes, but she assured me these were fine. Sigh. I see this a lot with experienced runners who won’t hire a coach to help them train for a race. Why not avail yourself of the expertise that is out there?
So true. And I think its tough because running seems like such a simple sport. Which is can be, but there are alot of ways to mess it up! You don’t need to work with a coach forever, but having someone to guide you as you get started can be so helpful.
This is such a thorough guide for new runners! I does feel easier to start now than when I started, because there are so many good resources and online coaches out there!
Definitely! But I also wonder if its more likely for people to overdo it or get caught comparing themselves to others since social media is so huge. When I started I had no one to compare myself to, which was probably a good thing!
Great advice! I think having a supportive community is huge as a new runner and it provides so much motivation!
Yes, definitely! It’s so helpful to have a good support system!
There are so many resources out there for new runners. Having the right gear is key to a successful start. Of course, I am a big fan of having a supportive running community. That has been one of the single most rewarding parts of running for me
Both are so important! Without the right clothes and support you won’t get very far!
These are great. I’d say sign up for a race right away with no goal other than finish. Also friends are the best support system. And be consistent.
Running in the winter is the biggest challenge. It’s hard to find a safe place tor un and much easier to skip the run and that makes consistency difficult.
I like the idea of signing up for a race with the goal just to finish!
This is a great guide for new runners and I love that you take the current pandemic restrictions into account. It is harder to find a group or go to a running store right now. And focusing on injury prevention from the beginning is so important!
I wish that I had focused on injury prevention when I started running! There were so many things I didn’t know back then.
Perfect time of year for this post, Lisa! My son just began running this year after a divorce. He has custody of his 2 little boys and running is giving him self-confidence again.
While I am sorry he is going through a rough time, I am glad that he has running to help him through it!
These are such great tips. I agree with getting the proper shoes and finding a community are so critical to success. Running right now for newcomers must be a strange world, but with the right tools and support, could be so awesome!
It really can be a great option right now, as long as you have the resources you need to get started!
I do think now is not an easy time to take up running — or maybe it is, to manage stress. You’ve pointed out great tips, Lisa.
I would caution people that they may feel like they can go faster in the beginning, but that it just takes time for the body to adapt to the pounding of running so go slower than you want to.
That’s so true! The body needs time to adjust and adapt, especially before making any increases to mileage or speed.