Running 101: Coaching Advice for Beginners

In April, as the weather improves, the days lengthen, and people naturally become more interested in physical activity, the TCM Motion Experts will share advice from their areas of expertise aimed especially for new runners . If you're a new runner, we hope you find the information helpful. If you're a veteran runner, consider sharing the content with a run-curious friend or family member.

We're kicking off the Running 101 series with advice from coach Chris Lundstrom.

Many people take the spring thaw as an opportunity to start a new outdoor activity. I personally can think of no better excuse to get outside than to go for a run! If you are a novice runner, or thinking about becoming one, here are a few tips to help you get started.

Make it a team effort. Starting a new habit requires some social support. Either find a friend or training group to meet up with, or just share your goal to become a runner with supportive friends.

Reduce any barriers to starting. Small steps like putting your running clothes out the night before your run set you up for success. Rather than having to dig around to find what you are going to wear, you will already be dressed to run, and mentally committed to getting out the door.

Take small steps. Too often, people aim to make massive change overnight. For example, if you are just taking up running, it’s probably not a healthy or realistic goal to run every day. Instead, start with 3 days per week and consider gradually progressing from there.

Embrace obstacles. It’s natural to want everything to be easy and comfortable. However, challenges and difficulties are important and even necessary for growth. So when the cold rain is falling, or your training partner cancels, or you’re just tired, you can choose to view those challenges as opportunities to grow and improve.

Pay attention to how you feel. While running does induce some soreness and fatigue, it also tends to improve mood state and emotional regulation, as well as improving physical health. It’s important to pay attention to all of those changes that are happening. The positive feedback of feeling good after a run is the best motivator to continue the habit. 

This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here. Find more Motion Expert content here.

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Chris Lundstrom, PhD, is a running coach and exercise scientist who specializes in endurance exercise performance. He is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. He coaches the Minnesota Distance Elite team and their squad of national class runners, including Olympian Dakotah Popehn. He teaches in the School of Kinesiology at the University of Minnesota, and also works with novice and high school runners. Follow and support MDE on their website: minnesotadistanceelite.com and on Instagram: @minnesotadistanceelite.