If there was only one runner checklist that would get you started with your running goals, this would be it.
Now, we have plenty more runner’s checklists here at RunnerChecklists.com and we hope you check them out as well. Our goal is that this checklist will help beginner runners or those looking to restart running ventures.
Once you are rocking and rolling in the running department, check out the endless runner checklists that we are continually publishing and updating.
Where Your Running Success is Built
If you’re a runner, or if you’re thinking about becoming a runner, there’s one thing you need to have: a runner’s checklist. Of course, there are plenty of different things that you could include on your runner’s checklist, but we’ve compiled the essentials into one convenient list. Trust us – this is all you need to get started (and keep going)!
Beginner Runner: Training & Race Distances
For the beginner runner, running a shorter distance is key for success. It’s important to not overdo it when running for the first time, as running too far and too fast might lead to exhaustion, injury or burn out.
You might be saying to yourself, “Of course, Sherlock.” I get it. You’d be surprised how many of us (see: me when I first started running) overdid it at the start. The last thing a new runner needs is to get injured right out the gate.
A great approach for a new runner is to focus on running shorter distances at a comfortable pace and gradually increase mileage as running fitness and stamina levels build up.
Keep in mind that running longer distances takes time, so try not to push it too hard from the start. Start slow and steady by running short distance running sessions, gradually increasing the length of your run with each session until you can hit the recommended running distance suitable for the beginner runner.
Here are some quick tips for figuring out your starter distance for running training and running races:
- Fewer miles, slower pace: You’re not going to be able to go the half marathon distance day 1. And that’s okay. Start with manageable mileage like 10-15 miles/week. The running world isn’t flying by you if you aren’t running 50+ miles/week. Also, slow it down. Slow it way down. Often, the fastest runners spend 80% of their time multiple minutes slower than race day pace. More on that later though.
- If it feels too much, it’s too much: There’s a difference between getting uncomfortable and doing too much. There’s only one person who will know the answer and that’s you. The key question to ask yourself during a difficult run is, “Am I struggling because I’m challenging myself or because I’m going pushing too hard with too much effort?” I know that’s still a tough question to figure out the difference. It will take time.
- Training isn’t a race: Yes, eventually, you’ll start building in some sections of a workout that are race pace. However, in training, you are not pacing for the entire race distance. It’s training for the race. Not racing during training. Training is to get you used to the uncomfortable pace. It’s not meant to be one for one.
Beginner Runner: Necessary Running Gear
For beginner runners, it can be tempting to buy all the running gear you see. However, running can be done with minimal running gear.
It’s important to remember that running is not a race – running should be fun! Therefore, prioritize affordable running gear and don’t purchase every running item or running shoe. Focus on purchasing comfortable running clothes and enough running shoes that alternate each run. This will help avoid discomfort and avoid having to purchase new items too frequently.
Top Starter Items to Buy for Beginner Runners
- Saucony Kinvara 13 Men’s / Women’s | There’s a thousand shoes we could suggest here. The Kinvara 13 happens to be a great starter, all around shoe that will work for shorter to middle distances. It can work for tempo workouts or easy days. Yes, you can find others that do this too. We just want to get you going with a good, reliable running shoe.
- Naked Running Band | Holds everything to your body during the run. Great to hold your phone, keys, gels, and other items while running.
- Bonus** – Body Glide | Just trust us. You’ll want to apply before every run to every place fabric moves.
Taking these tips into consideration will both save your wallet and have you enjoying your runs more.
Beginner Runner: Running Diet & Running Fuel
A runner’s diet is an important part of any runner’s lifestyle, especially for beginner runners.
Nutrition plays an essential role in your performance as a runner, so it’s key to get the fueling needs just right. An ideal running diet helps provide you with steady energy while not putting extra stress on your body and results in optimal performance.
No one is saying you can only be a good runner if you have under 10% body fat. Eat to fuel your runs while still enjoying life. Sure, maybe you shouldn’t go out for happy hour the night before a Saturday morning long run. Runners come in all shapes and sizes. Just be honest with yourself about what you are putting in your body and whether it helps or hinders your personal running goals.
Carbs like brown rice and oatmeal are good complex carbohydrates that provide sustained energy, while foods like avocados, nuts and nut butters will supply your body with healthy fats.
Make sure to include foods high in protein like lean meats or eggs in your runner’s diet in order to build and repair muscles.
Once you get into the longer runs (8+ miles), you can start introduce running fuels to take while running.
Here are some of our favorite running fuels:
- Tailwind Nutrition | Highly suggest this for daily electrolyte consumption as well as in your running bottle during runs.
- Gu Energy Gels | Great starter energy gels. There’s endless to branch out from here, but a great place to test running gels.
- Honey Stinger Waffle | Great on the stomach pre or during your run. Taste is great and easy to carry in the middle of a run.
With a runner’s diet tailored to your needs, you’ll never have to worry about being under-fueled while running!
Beginner Runner: 80/20 Running Approach
If you are just getting into running as beginner, the 80/20 rule is a great way to build up your conditioning safely and confidently.
The Pareto principle applied to running dictates that beginner runners should spend 80% of their time on easy running such as jogging or light tempo runs, and 20% on structured running workouts like hill sprints or interval training.
This approach allows beginners to master general fitness before diving into more advanced areas of running. In the long-term, the 80/20 rule can help beginner runners gradually increase their performance in a sustainable manner.
Beginner Runner: Consistency
For beginner runners, consistency is the most important key to success.
Having a consistent routine can help you build up your endurance, stamina, and strength over time. Although it may be tempting to look for shortcuts and get immediate results, sticking with a consistent routine guarantees better lasting results no matter what your goals are.
The satisfaction of achieving those goals through hard work and dedication is truly rewarding and far outweighs any “quick fix” option that could leave you unfulfilled in the end. Consistency truly is the number one way that beginner runners succeed!
The Runner Built by Pillars
These five pillars for beginner runners are easy to understand and implement so that you can see success with your running journey. Anyone can excel at running by following these simple tips – it doesn’t matter how fast or slow you run. The most important things are that you enjoy running, and you’re consistent with your training.
If you have any questions about getting started with running, feel free to reach out to me on Instagram. I’m always happy to help fellow runners achieve their goals!
