Ready for Your First Run? 3 Expert Tips For Beginners

Are you about to do your first race? Get ready to discover a sport that frees your mind, pushes your limits and transforms your fitness levels.

The beauty of running is that it doesn’t require a lot of equipment or complicated setup, but it’s important to master the basics.

Racing expert Sascha Wingenfeld has some helpful tips for getting started as a runner, including how long you should run and how to choose the right clothes.

Here are the top 3 tips for your first race:

Tip 1: Decide how long you should run

for your first raceit is vital to start with a realistic duration goal and reasonable intensity.

If your expectations are too high, you will have a very bad time. motivate yourself for more race training in the future. “You can always pick up the pace or increase the duration later on,” explains Sascha.

So how long should your first run be? “The ideal, and not too overwhelming, duration for a first run is about 30 minutes in total,” explains Sascha. This also includes the time necessary for a proper warm up.”

This ensures that your muscles are ready for the running session. “Make sure you run slow, too slow instead of too fast”, sasha says. When you first start running, it is difficult to assess your running speed. We usually tend to start too fast. After just a few runs, your body will feel the right pace and speed.

Be sure to keep track of your runs with the adidas Running app so that you get an idea of ​​what your passed is and whether it should go slower or can go faster next time.

Doing intervals for your first few runs has proven to be successful.

“You can alternate between running and walking periods. This helps you control the overall tension in your body and prevents you from overdoing it,” says Sascha.

Training plans for beginning runners

The adidas Running app has training plans for runners of all levels. Choose our Start to Run plan and be running better in six to 10 weeks.

It’s simple: you’ll tell us a bit about yourself, like your goal, when you want to start and more. We will devise a weekly plan so that you are active and improving every day. Download the adidas Running app to get started!

Tip 2: Find the right running shoes for your feet

For your first run, your feet and lower body will adjust to the new stresses and sensations of hitting the pavement.

“The most important piece of running gear is running shoes. They form the basis for your race performance over the next few months.” Sasha says. “Your first running shoes should fit your feet perfectly.”

Choose them a half size larger than usual to prevent your big toe from pressing against the front seam of the shoe. This will help you avoid bruised nails.

“When it comes to buying the right shoe, your foot the type is a determining factor”, explains Sascha. “Make sure the shoe model fits your foot guy.”

It’s important to consider the arch of your foot, whether your foot ‘pronates’, your body weight and where you will be running.

Pronation refers to how far the foot rolls in or out when it hits the ground. If your feet are unstable, meaning they turn in (pronate) or turn out (supinate), you need a shoe to stabilize your feet in the respective direction.

Here are the three basic types of support offered by running shoes:

Type 1: Neutral shoes.

• These shoes are the most common.
• Recommended for people who do not have a pronounced inward pronation. They protect the joints with padding to absorb the impact of footsteps.
• This is for people with normal and high arches.

Type 2: Stability support.

• For flat feet or feet that turn inward (overpronate) when running.
• Stability shoes are firmer, with more support in the midsole.
• These shoes feel less cushioned and to keep the foot in a neutral position.

Type 3: motion control

• Good for heavier runners.
• These are the most stable shoes for overpronation.
• They provide additional support in the arch area.

Lastly, consider where you will be running. If you are on the treadmill or on flat paths, you can opt for a shoe with a smooth sole. This is a broad category, and you’ll find plenty of options here.

If you’re running on uneven trails, you’ll need something with traction that will keep you from sliding. These shoes are generally stiffer as the foot moves from side to side.

See our full Guide to choosing the best running shoes.

Tip 3: choose the right clothes for running

The best clothes for running it will depend on the temperaturebut choosing fabrics that wick moisture and dry quickly is essential in all seasons.

They help wick moisture away from the body to the outside of the shirt or jacket to keep the body warm and dry. Especially during the winter months, this allows us to exercise without suffering from hypothermia.

“In general, I would say that you should wear clothes that look a little too cool. After exercising for a while, you’ll reach the right temperature, but your body will still get enough air to cool down, without getting too cool,” Sascha explains.

Clothing tips for running in summer:

• Dress lightly.
• Wear lightweight fabrics that move with your body.
• Burn easily? Look for clothing that has an ultraviolet protection factor (UPF) of at least 30.
• Avoid shorts that chafe your thighs – they should be long enough to cover vulnerable skin areas.
• Avoid cotton as it absorbs moisture.

Winter running clothing tips:

• In winter, covering up is essential.
• Start with a base layer made of polyester or merino wool.
• Choose a second insulating layer, such as a fleece jacket.
• Wear an outer layer, such as a windbreaker.
• Don’t leave skin exposed: wear gloves or a top with thumbholes, and wear a neck warmer and headband.

Do you want more tips? Look at these useful Expert running tips for beginners..

Now that you have a little more information, we hope you’re feeling more confident and excited about your first race! It doesn’t matter how far or how fast you go. Just have fun!

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