3.

Consider Proper Technique

When you’re just starting to learn how to run, treat yourself like a runner
—from day one. That means taking time to properly warm up and cool
down. “A good warmup makes it much easier to get going and keep
going,” says Andrew Kastor, former coach of the official New York City
Marathon online training program. “It’s much more than just boosting
blood flow to your muscles.” Your neuromuscular system, which involves
your brain telling your muscles how to contract, gets up to speed. Your
body starts churning out fat-burning enzymes, which help your aerobic
system work more efficiently. Synovial fluid warms up, which helps
lubricate your joints.

RELATED STORIES

Can I Try a Walk-Run Method and Still Be a Runner?

The 5-Minute Warmup Routine You Should Be Doing

“Too many beginners skip this step without realizing how much easier it
makes the whole workout feel,” Kastor says. Cooling down, while less
critical, allows your body to gradually adjust from running back to a
resting state. “Just a few minutes of walking is all you need to let
your heart rate return to normal and for your body to clear out any
metabolic waste you created during your efforts,” Kastor adds.
Even (and especially) in the early stages of running, you also want
to think about form. Meyer has a few simple questions he tells his clients
to ask themselves on the road: Am I leaning forward through the chest?
Are my arms swinging? Is my core engaged? Are my knees driving? Are
my heels nice and high? “Really focus on picking up your heels behind
you, especially if you’re feeling tired and your legs are feeling heavy to
take your mind off the run for a little,” he says.

4. Explore New Places

An easy way to keep your motivation up on the run? Finding a new area
to discover, Meyer says. “I remember when I first started running, I
would seek out interesting parks or places I hadn’t been before,” he says.
“You want to get moving, but you also want to be in a beautiful place to
get to know and spend time exploring.”

ADVERTISEMENT - CONTINUE READING BELOW

RELATED STORY

This Motivational Trick Is Incredibly Powerful

Strava’s New App Makes Building Routes Crazy Easy

It even helps to explore different running surfaces. Runners often have
strong opinions about where to run, but the best solution for you as a
new runner may be to simply mix it up, says Shelly Florence-Glover,
exercise physiologist in New York and coach for runningcoach.com. The
options include: new roads, park paths, urban greenways, dirt trails,
your local track, that huge neighborhood hill, the gym treadmill, and
more.

“Soft is not necessarily better,” she says. “Both treadmills and dirt may

seem ‘softer’ and therefore safer, but they have their issues. A treadmill
belt has a slight shimmy when the belt impacts the bed that can
contribute to shin issues. Dirt and trails can be uneven and have holes
and ruts. Keep it varied; maybe sidewalk one day, paved road the next,
and a trail on the weekends.”