As the new year begins, many people are setting New Year’s resolutions. Often times these include goals like working out starting to run. Over the past few years many more people have started running due to the pandemic. While winter is a challenging time to start running, it’s also a great time if you are feeling motivated right now. Here are some ideas and suggestions for how to start running in 2023.
Even though running is easily accessible and does not require a lot of equipment, starting a running routine 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, you may not feel comfortable running with a group, and you may not have childcare. Don’t let these things stop you from running! There are still ways to start running in 2023.
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Come up with a plan to start running in 2023
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!
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Be flexible about your running in 2023
One of the biggest challenges I hear from runners these days is that it’s been harder to find time to run. Parents of young children are really struggling with childcare and sick kids these days. Others are back in the office after working from home for an extended amount of time and are busier than ever. One strategy is to get your run done first thing in the morning. You could also consider running with young kids in a jogging stroller or taking older kids along with you on their bikes. And remember that you don’t need to follow an all or nothing approach! If you have a week that is busy and you miss a few runs, don’t give up. Just try again the next week.
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 in 2023. 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, 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. To save some money and time, you can check Running Warehouse for some sales. Amazon and Target usually have some inexpensive running clothes. Also, you can check your local running store for items on sale 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. Just make sure you’re not running in cotton. Try to find moisture wicking materials.
Find a running community
It can be really helpful to find a running community to help you start running in 2023, whether that is in-person or virtual. You can contact your local running store to see if there are group runs in your area. Many cities also have facebook groups for runners where you can get information. There are so many runners on Instagram to connect with and learn from. You may find runners who live near you to run with, or just new friends to connect with online about running!
You could even make an Instagram account just for running. If you start following lots of runners, Instagram will start suggesting other runners for you to follow too. You can find me at @milebymile.
You can read this post to learn more about the pros and cons of being a runner on social media.
Set some goals for running in 2023
Many runners start out with a race like a 5k in mind to train for. You don’t need to race, but if it motivates you, then go for it! Just give yourself plenty of time to build up slowly. And don’t put too much pressure on yourself during your first race. Try to just enjoy the experience.
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, stable, 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. Peloton also has some great strength workouts and lots of 5-10 minute core workouts that are great to add on to your routine a few times a week.
Good luck as you start running in 2023, and feel free to reach out with any questions or if you need support!
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What other tips do you have for someone who wants to start running in 2023?
What are some challenges you faced when you started running?
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.
Excellent advice, Lisa! So true about not following the all-or-nothing approach. A little bit of running is better than nothing!
All the best for 2023!
You really covered it all here! I always tell new runners to be patient with themselves and take it slow. Walk/ run intervals are really helpful and no one should be ashamed to walk.
Great tips. Even useful for seasoned runners.
I think new runners should forget about pace. Find a tribe for motivation. And sign up for a race.
These all are great suggestions! I was all on my own when I started running…no social media and I had no idea there were such things as training plans for beginners. So, yeah, I had a lot of trial and error, LOL. I try to encourage beginners by telling them they ultimately need to go with what works for them and to not be intimidated by all the experienced runners who are running much higher mileage, more frequently and at faster paces.
You know I am a big fan of running groups over here. It is so rewarding to help new runners start running and watch them enjoy it
A good community can be super helpful! Here’s to all our new running friends in 2023!
Really great tips! I think being flexible is so key – sometimes it can feel frustrating if you’re not as consistent as you like, but doing the best with that time you have really makes a difference!