There are different types of running that ​you can choose from when you first start. From the roads to the trails you're bound to find a type of running you like. 

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Road Running: With millions of race participants across the globe each year, road running is one of the most popular forms of running. Road running is simple because you can simple lace up and head out the door. Road running typically has you running on asphalt or concrete which are both hard surfaces but have a high level of impact on your body.

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Trail Running: Trail running is a form of running that is done in the great outdoors! Trail runs are typically done on hiking trails which typically have uneven surfaces. These trails typically are more technical than running on the roads with a good amount of elevation gain and obstacles. Trails are typically softer surfaces to run on which leads to less pounding on your body, but with the obstacles and uneven surfaces trail runners needs to be balanced and aware of their footing. 

Track Running: A standard track is 400m around. Track events include shorter events such as the 100m, 200m, and 400m sprints, and also includes longer distanced events including the 5k and 10k. The track is a great place to do speed workouts once you're ready to pick up your pace. 

Treadmill Running: The treadmill is a great alternative to run outside. Sometimes getting outside for your run can be hard depending on the season. You can utilize the treadmill if the weather is dangerous (e.g. slick icy trails, thunderstorms). The treadmill can also be used to familiarize yourself with how paces should feel because they are programmed to turn at whatever pace you have set them to.

Are you new to running? Looking for tips to get started? Look no further! These running tips will help you get started on your running journey. 

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Start with the Run/Walk Method: Everyone can be a runner it just takes time to build up. Most people can't just walk out the door and run a 10k. The best way to start without getting to overwhelmed is the run/walk method. The run walk method is a program where you combine intervals of running with intervals of walking. This is a good way to build up endurance over time at a manageable intensity. 

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Progress Slow and Steady: When you start to feel comfortable running for 20 to 30 minutes at a time, then you're ready to step up your training. This can mean a multitude of things, it could mean increasing the time of your workouts or increasing the number of runs you're doing each week. It is easy to progress too quickly though which could quickly lead to injury or burnout. Its best to increase in little increments at a time. Maybe instead of running 2 miles, you could increase it to 3 miles or try running 4 days a week instead of 3 days a week. Try to stick to one variable change at a time though, changing too many variables in your training could lead to injury as well.

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Set a Goal to Fuel Motivation: Setting a reasonable and tangible could help fuel your motivation. A good example of a goal is to pick a race that you want to train for or aim to be able to run a certain number of miles by a set date. Your goal should be specific and measurable, goals that are quantifiable give us an exact target to aim for. Try not to set vague goals like "I want to be healthier" because you can't measure your success which can lead to a decline in motivation overtime. 

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Don't Give Up!: When you start to feel like you don't want to do this anymore or that you're not getting anywhere think back to why you started running. Really focus on your "why." Did you start running because you want to feel healthy? Do you like getting outside and getting some fresh air? Does running make you feel stronger? Whatever your "why" is focus on it and keep going. You'll feel a lot better after finishing your workout even if you wanted to quit in the middle of it.  

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Don't Forget Your Warm Up: Heading out for a run can be the best part in our days, but a proper warm up is equally as important as our run. Running full speed on cold muscles is a great way to get injured. If you start out to fast without warming up you muscles you're putting yourself at risk for tweaked joints, pulled muscles, or something even more serious. A proper warm up should be completed no more than 15 minutes before your actual workout. Warm ups can be composed of jogging, walking, strides, and/or dynamic stretches (leg swings or walking lunges)

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Don't Race All Your Workouts: Racing all your workouts will only leave you feeling constantly fatigued. Running as fast as your body can go all the time doesn't give your body enough recovery time between each run, especially if you're running almost every day. Easy paced runs are much less stressful on your body than hard efforts but still allow you to get in mileage. Easy runs help develop the cardiovascular system which is very important for the sport of endurance running. The general rule of thumb is to key 80% of your mileage easy. The key takeaway should be keep your easy runs easy! 

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Implement Strength Training: Strength training can benefit runners of all skill levels. Strength training can make you a stronger and faster runner. Adding strength training into your routine can improve running efficiency, improve existing muscle imbalances or weaknesses, help maintain lean muscle mass, and reduce risk of injury.

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Just Get Out the Door!: The biggest step of getting started is simply lacing up and getting out the door! Don't compare yourself to other runners when you're first getting started. the best thing you can do is just start running and doing your own thing. Once you get yourself out the door that first time you can get into a routine and make it a part of your daily life. 

There is so much running gear out there it can be overwhelming when you're first getting started. From shoes to shirts, there is all sorts of different gear out there. Here's a guide to get you started on gear if you have no idea where to start.  

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Clothing

The clothes you need will vary as the seasons change. Its good to be well prepared for whatever the weather has in store for you whether it be a sunny 90 degree day or a snowy 20 degree day. Here are some options for running clothes that I recommend for filling up you workout wardrobe. I'll be listing both a pricier splurge option and a more affordable option for everything. 

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Hats: I always run with a hat, or at least something on my head (Occasionally a Buff). Hats serve all kinds of purposes. A brimmed hat is good in the warmer seasons they help keep sun out of you eyes while also working as a sweat band of sorts. While a knit hat in the winter will keep your ears warm during a cold run. The main reason I love hats is because they work great for keeping your hair out your face.

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Gloves: Gloves are a fairly important accessory, especially on a cold day. Glove will keep your fingers warm when its cold. Its good to have several pairs of gloves for your runs. I like to have a lightweight pair for not too cold days, midweight gloves for snowy or rainy days, and heavy gloves for trying to run through a blizzard.  

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GPS Watch: Runners love their watches, I love my watch. A GPS watch is a watch that can record your pace, mileage, and much more while you run. Watches provide numbers and graphs that we love to see after a run. This can be beneficial when you're trying to hit specific paces or times during a workout, but they can also be distracting if you're trying to race every workout. It's good to utilize the functions on your watch, but not to get too obsessed.   

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