Fitness · Running

Tips from experts for beginner runners

You have thought about running before and really want to try but you have no idea where to even begin! I’m here to help because I reached out to women that inspire me in running and asked them for their advice for women beginner runners.

My tip is to take it easy at first and start small. Begin with a run/walk series.  Be patient with yourself, and just keep going out there. You will have setbacks and every run will not be easy, but just keep moving forward. Getting out the door can be the hardest part as you find excuse after excuse to not run. Set yourself up for success by scheduling your runs and knowing you can’t cancel them. Prep your clothes the day before and keep repeating to yourself that you’re going to run and what you’re going to do. You got this!!!

The advice these amazing women provide is applicable to all runners, but if you’re new to running or if you’ve taken a break from running and want to get started again you don’t want to miss what they have to say! Make sure you check out their social media and blogs too because they are inspiring women runners all the time!!

Laura at Mommy Run Fast

My tip for starting or getting back to running is to ignore pace and run for time. Start with 15 minutes of running (or run/walking for 20) and gradually add a few minutes per run until you hit 30-40 minutes for a weekday run. Once per week, continue to build for a longer weekend run up to 60 or 70 minutes.

When we track our pace, it can be tempting to compare to previous runs or to expect each run to be faster than the previous one but that is not how it works. We will progress over time but along the way some runs will be faster, some will be slower, and it is more important to pay attention to effort and let our breathing guide us than try to hit a particular pace.

For more advice from Laura check out 3 common beginner runner mistakes.

Laura, Mommy Run Fast

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Instagram @MommyRunFast
Twitter @mommyrunfaster
Facebook @ Mommy Run Fast 

Abby at Back at Square Zero

My top tip for getting into running is to take it slow. It is really important to listen to your body and not push it to hard. Be kind to yourself when things are tough and accept that you will not go from beginner to seasoned pro over night Show yourself some grace.

I highly suggest that those starting running, or coming back from a break begin with the run walk method and gradually work their way up to running. This will not only help easy your body in and build your running confidence, but it will also help to reduce the chance of running injuries. If you are not sure how to go about this there are tons of great coaches out there (myself included) who would love to help you out.

Abby, Back at Square Zero

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Instagram @BackAtSquare0
Twitter @BackAtSquare0
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Allie at Vita Train 4 Life

Take is slow! Don’t try to make big changes and instead create small, attainable goals. Seek out friends to run with you or plan a destination race with a group of friends to help you stay motivated. Most importantly know that if you put in the hard work, you can do it…if you have the right running shoes.

Allie Burdick, Freelance Writer

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Instagram @vitatrain4life
Twitter @vitatrain4life
Facebook @ VITA – Train for Life

Tina Muir, Elite Runner 

My number one tip is to avoid comparison as much as you possibly can. It is too easy to look at other runners or your previous running experience, and compare how fast or far you are running right now, but that will destroy your self confidence, and make you feel bad about yourself, when in fact, you should be feeling pride and satisfaction for even getting out there and doing it. Avoid social media accounts that make your accomplishments feel less or people who make you feel insecure, and instead focus on why you are doing this for yourself, find what your why is, and focus on that. Remember that if you are out there doing it, you are a runner, and we are all fighting the same mental demons, so all you can do is focus on yours and yours alone. You got this 🙂

Tina Muir, elite runner and Community Manager for Runners Connect
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Twitter @tinamuir
Facebook @ Fuel Your Future with Tina

Susie at SuzLyfe

My biggest piece of advice is to Be the Tortoise. Right now, you should be focused on small gains and the details, NOT your paces or how far you are going. Think about adopting a run-walk strategy for a while, focus on your prehab exercises, and focus on the details. Don’t freak out if others are jumping or whizzing past you–you will catch up in due time, and you will still have energy to continue.

For more advice check out Susie’s advice for running after injury, or after time off or for the first time ever.

Susie Lemmer, RRCA Running Coach, NASM Personal Trainer, Blogger and Coach

Website/Blog –
Coaching @ Suz Training
Instagram @thesuz_lyfe
Twitter @suzlyfe
Facebook @ Suz Lyfe
Pinterest @SuzLyfe

Jen at Pretty Little Grub

My top tip for beginning to run is to run easy and take walk breaks. I think the biggest mistake most people make when running is thinking they need to RUN. Start with a slow jog and don’t feel that you’re not a runner or less of a runner if you take walk breaks. If you take the breaks, you’re going to be able to run further, feel more accomplished and actually find the love for running. There is no definition of runner. There is no pace requirement to be a runner. If you lace up your shoes and get out there, you’re a runner.

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Instagram @prettylittlegrub
Twitter @prettylilgrub
Facebook @ Pretty Little Grub

Debbie at Coach Debbie Runs

My advice to women who want to start running again or for the first time is essentially the same. If it’s been a while since you’ve run, you really need to think of yourself as a beginner.

The most important thing is to start slow! Trying to go out and run two or three miles is setting yourself up for misery, pain, and possible injury. Instead, start with a walk/run program, alternating a minute or so of each, then gradually increasing the running while decreasing the walking. This can take several weeks, so be patient. Trying to do too much too soon can lead to injuries like shin splints. Couch25k is a great plan (and you don’t even have to run a 5k if you don’t want to).

I’d also suggest that you invest in a good pair of running shoes. Head down to your nearest running store and they will help you pick the right shoe for you. Do this even if you’re returning to running. Your feet change over the years, and what worked five or 10 years ago just may not be the right shoe for you today.

Here you can find Debbie’s 10 tips for starting a running program.

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Instgram @coachdebbieruns
Twitter @coachdebbieruns
Pinterest @coachdebbieruns
Facebook: @Coach Debbie Runs

Nicole at Fitful Focus

My #1 tip is not to compare yourself to others (or to your former running self if you’re coming back from a long break). You’ll need to start slow to build up both speed and distance. Just because someone else is out there running 10 miles a day, doesn’t mean you should. Start by running a half mile, do run/walk intervals, whatever you have to do to slowly and safely build up your mileage. Run at your own pace, and remember that no matter how fast, slow, short or long you run, you are just as much a runner as anyone else out there.

Nicole Handler, Fitful Focus

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Instagram @fitfulfocus
Twitter @fitfulfocus
Pinterest @fitfulfocus
Facebook @Fitful Focus

Free Women’s Running Support and Motivational Group!

Because runners are such an amazing community, and getting out to run together as a group isn’t always possible I’ve created a free community group on Facebook – Women’s Running with Nikki Marie.  Here we will share our ups and downs of running, and support each other through our running journey.  Come be a part this community at

10 thoughts on “Tips from experts for beginner runners

  1. I’ve never been big on endurance workouts, but my husband is getting into triathlon type workouts so I want to challenge myself too. Thanks for the resources!

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