Start slowly by alternating between walking and short periods of running to build endurance. Make sure to have proper running shoes that fit your feet and gait. Maintain good running form by keeping your arms close to your body and elbows at 90 degrees. Stay hydrated and fuel your body with carbs and protein after a run.

1. Advice For
New Runners
C R E A T E D B Y J E S S E J A M E S J A M N I K

2. Start Slow
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.

3. Get Serious About Shoes
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.

4. Check Your Form
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.
Straight and Tall!

5. The Right Distraction
Even if you love to run, a 30-minute session can feel like
forever without the right distraction. Have a workout
playlist, podcast cued up to help distract you when you just
want to quit.

6. Aim For Midfoot
Heel-striking, or hitting the ground with the back of your
foot first, can make running feel harder or lead to injury.
Try training yourself to land in the middle or on the ball of
your foot instead.

7. Stay Hydrated
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.

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

9. Add Variety
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.

10. Refuel
Go for carbs and protein immediately after your run;
these post-workout snack ideas will help restore energy
and repair muscles.