23 Must-Know Tips For Runners

Just because you need to walk doesn't mean you're not a runner. Start with a mix of walking for five minutes and running for one (or less, if this is too hard at the start); as you get better, you can adjust each period as necessary.

Old tees and stretched-out sweats will make your run seem that much harder. Pick up some cute, flattering, and functional performance gear that won't chafe or soak up sweat. Try places like Old Navy, Target, or Forever 21 for affordable options that put in the hard work.

Even if you love to run, a 30-minute session can feel like forever without the right distraction. Have a workout playlist, podcast, or TV show on the treadmill cued up to help distract you when you just want to quit.

Yes, you do need to warm up muscles with some dynamic moves, but static stretching before you start isn't helpful — and may cause you to pull a muscle. Save your stretching for after every run in order to increase flexibility and prevent injury.

Related: Do These Yoga Warmup Moves to Prevent Running Injuries Later

The treadmill offers consistency and ideal conditions to learn how to run, but if you want to be a better runner, then take your jog out onto the road or trail. Outdoor conditions will make running seem harder at first, but you'll be working different sets of muscles and building endurance to become a better runner over time.

Related: What You Need to Know Before You Start Trail Running

Don't flail or cross your arms over your body while you run: keep elbows at 90 degrees and arms pumping back and forth close to the side of your body. This will help make running feel easier.

Running outside can be risky; make sure you keep your sport safe by wearing bright or reflective clothing, keeping your music volume low, and keeping an eye on road traffic.

Related: Before Running Alone, Read This

Keep your stride length short instead of bounding through your run. The more relaxed your body, the easier running will feel.

Running is a solitary sport, but all those miles on the road can get monotonous on your own. Running with a partner not only will motivate you to stick with your routine, but also also make it a lot more fun.

The wrong pair of sneakers can make running seem that much harder. Take the time to find what type of shoes work for your feet and gait, so you invest in shoes that your feet will love. Use these tips for buying running shoes before you shop.

Related: When to Replace Old Running Shoes

Your toes really do a lot while you run — help you balance, for one — so don't ignore them. Strengthen them with toe lifts or toe scrunches to keep them healthy and prevent problems like shin splints.

Don't run from the hills; seek them. Sticking to the same surface, speed, or route can lead to overuse injuries or a weight-loss plateau. Make sure your running routine includes different kinds of runs, whether that means hilly, slow, fast, indoor, or outdoor.

If it's been a few hours since your last meal, then about 30 minutes before a run, eat a small snack that's a mix of carbs and protein. You'll stay energized throughout your whole session. Here are a few pre-workout snack ideas to try before a run.

Rolling an ice-cold water bottle, golf ball, or tennis ball under your feet will help loosen tight fascia and prevent pain. Do this several times a week for happy feet.

Keep muscles flexible and injuries away with a regular stretching and foam-rolling routine. These foam-rolling exercises will help loosen painful knots for all those times when a relaxing, expensive massage isn't in your schedule.

Finding your ideal warmup will take time, but you should definitely make sure you have a routine. Whether it's a few minutes of light jogging or one of these prerunning warmup ideas, your run should include a few minutes to get your body ready for your workout.

The key to a good run is making sure you drink enough water before you start — guzzling water during your run can cause cramps and make you take a lot of bathroom breaks. Drink about 15 to 20 ounces of water an hour before you go for a run; if it's a fast or long run, you should take along a water bottle to sip from as well. Get more tips on how much water to drink while exercising here.

Related: Rehydrate With This Refreshing Strawberry-Watermelon Smoothie

Don't go from a high-intensity sprint to sitting down in the locker room. A good, slow jog and stretch after you've worked your muscles will increase flexibility and prevent tightness that can lead to injury. Leave a few minutes for stretching (try this postcardio cooldown) after every run.

With all the running and cross training in your week, it's important to realize that rest days are key as well. Stay consistent with your new routine, but don't forget that sometimes, the best thing for your body is doing nothing at all.