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Calling all first time runners 📣

If you’re here, you’ve caught the infamous running bug. Don’t worry, it’s a good bug to catch. We have some tried and true tips to help you run your first mile or 5K.

The Runcoach program is designed to meet you wherever you are on your fitness journey. Our goal is to help you get from point A to point B, with a plan that works for you and great coaches who support you every step of the way. Ready? Let’s get started!

Top tips to start off on the right foot 🏃


Before you look at a training plan, look down at those feet. When was the last time you gave your feet some TLC? There are many running shoes to choose from and each has its perks. So, it’s important to figure out what kind of shoe is best for you. Some people roll in when the foot hits the ground, others roll out, while the majority have a neutral gait. We recommend a visit to your local running shoe specialist to see what type of shoe is best for you. Remember, most shoes have a life of around 400-500 miles!

Socks can make or break your run

Find a sock that hugs your feet, with anti-wicking properties which will decrease the risk of blisters. Good running socks are worth the investment, and they will last for years. You can find an assortment of sock brands at your local shoe store.

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Don’t be a slave to the watch

There are so many devices on the market it’s easy to get caught up in all of the gizmos and gadgets. However, it’s important to know there are a handful of variables that can affect your pace each day. Take into account if it’s hot, windy, hilly, or humid. Even daily stress will play a role. The watch can’t consider all of these factors when it shows your pace. As useful as a GPS watch is, somedays its nice to leave the watch at home and enjoy the run for what it is.

Set a goal

Accountability is key. As you embark on your fitness journey, plan ahead of where your destination is. As coaches, we find runners and walkers with a specific goal are 3x more likely to stay on track. Your goal doesn’t have to be a traditional race. Perhaps a weight-loss goal, a new personal best mark, or maybe you want to be able to run for 20 minutes non-stop. Define it, and let’s get to work.

Keep it fun

There is more than one way to train. As you are finding your feet, it may be fun to try some new stimuli. Hill repeats may sound scary, but they are highly effective to improve form and running power. How about adding in a hiking or yoga day?

Hydration is key 

The human body is composed of 60% water. While everybody’s needs are different, it’s important to stay hydrated throughout the day. Dehydration not only impacts your running performance, but it also negatively affects mood, digestion, and other body processes. Always keep a water bottle close. You can also add an electrolyte to supercharge your drink. Here are some additional hydration tips for warmer weather.

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Find a buddy

Most of the battle as you begin your running routine is to get out the door. Find a family member or friend who can join you for a few miles. The social and accountability benefits go a long way. Alternatively, find someone to bike alongside you. They can carry your water bottle and help to keep your pace on track.

Safety first 

This one may sound obvious but is often overlooked. Running first thing in the morning before work is a great way to kickstart the day. It’s also a good way to avoid hot and humid daytime temperatures. However, this is the time of day it’s critical to make yourself visible to cars and other traffic. If you’re out when it’s dark, wear high-visibility clothing or a headlamp.

Slow and steady wins the race; we have all set off too quickly and paid the price. The key to effective pacing is starting easier than you think you need to. Remember that no matter what pace you run, your body is almost always in an aerobic state. There are several number of benefits to a slower start pace, especially with a slightly faster finish pace.

You may enjoy looking at some of our resources before you jump into your next run. Check out our drills and strides which will get the body loose and primed for your next run.